Wellness Improvements You Can Make at Work

Office workers typically don’t suffer from acute on-the-job injuries as often as industrial laborers, but don’t assume that your desk job has no negative impact on your health.

Chronic stress, long commute times, poor dietary choices, and prolonged periods of sitting are the norm among office staff, and it is widely known that these experiences can lead to poor health. Here are a few easy ways to improve your wellness at work.

Get Some Sun

Minimizing sun exposure is a long-established method of reducing the risk of developing skin cancer. But lack of sunlight can be detrimental as well. Vitamin D is synthesized in the body when your skin is exposed to sunlight, and it is needed to maintain healthy bones. Inadequate Vitamin D production can lead to serious health conditions such as decreased immune function, depression, or osteoporosis.

For many office workers, especially those in northern climates, it’s not unusual to leave the house before the sun rises and return home after dark. Consequently, many office dwellers suffer from Vitamin D deficiency. Fortunately, it is not necessary to take time out of your busy schedule to go to the doctor. You can purchase a home-use vitamin d test that will help determine if you are not producing sufficient levels of Vitamin D. Once you have your results, you can adjust your routine to add more daily exposure to natural light or include a daily supplement in your diet to optimize vitamin D levels and improve health indicators.

Put Down the Donut

Your office could be making you fat! Mindless snacking at work is a surefire way to pack on the pounds and derail your weight loss goals. In most offices, temptation lurks around every corner, from the kind secretary who stocks a not-so-secret stash of candy to the eager intern who hopes providing pastries will translate into a job offer. While snacking in moderation can help some people curb cravings and maintain a healthy weight, typical office snacks tend to be loaded with sugar, sodium, and carbohydrates — not exactly wise choices for calorie counters. Avoid the urge to reach for unhealthy snacks by bringing your own. You may also want to talk to your office administrator about choosing healthier options for vending machines, catered meetings, and office celebrations.


It’s no secret that incorporating physical activity into your routine can help maintain an appropriate weight and enhance mental health. But you don’t need to run eight miles a day or commit to daily cardio classes.

The CDC reports that 30 minutes of movement each day can improve cardiovascular health, and low- or moderate-impact exercise such as yoga or walking is incredibly beneficial. So take the long way to your next meeting. Block off a few ten-minute increments on your calendar and use that time to walk the perimeter of the office. Check out that new food truck a few blocks away…and take the stairs. You don’t have to visit a personal trainer or live at the gym to make exercise a part of your wellness routine.

Use Your PTO

Americans are a hard-working lot. Many Americans do not take all their PTO days, and those who do take time off often work while on vacation. Neglecting work-life balance can lead to stress, burnout, and even heart disease. If your company offers paid time off, using it can improve health outcomes. You don’t have to schedule a 10-day jaunt to a breezy island — taking just a day or two to relax can feel incredibly uplifting. And using your vacation time to participate in hobbies that have nothing to do with your career can restore a sense of balance if you work long hours and struggle to find time for activities you love.

Improving your wellness at work can be done without disrupting your routine or alienating your coworkers. A few simple adjustments may be all you need to see health benefits!

Related: Primer on Insurance Coverage Offered Through Your Employer