Work is a regular routine for thousands of people. You get up, you go to work, and you go home. But what effect could a desk job have on your health?
Despite the view that working in an office means that you have an easy life, sitting at a desk all day can actually be very tiring. Remember to take regular breaks to stretch your legs. Go talk to a colleague instead of emailing them to take a break away from your computer screen. Always eat a healthy lunch such as salad, baked potato, or a sandwich on brown or granary bread. Make sure you drink water throughout the day.

Another office health hazard is sitting still. When you are concentrating on your work, you may be working hard and being mentally active, but unfortunately, your are glued to the chair all day. Lack of physical exercise means that many office workers put on weight and aren’t as fit and healthy as they could be. Although your performance review may be good, your physical/fitness review might need improvement. So why not do something about it? Go for a walk before/after work, take a walk on your break time, etc. Fitting exercise into a work schedule is not easy but it is important. Around 30 minutes a day will reduce your risk of obesity, heart disease, high blood pressure and stroke. Plus, it’ll help give you extra energy!

Sitting at a desk typing all day can cause back pain, and develop into permanent back problems. It is important that you sit properly at your desk. Studies show that the best seating position is leaning back slightly, making sure your back is supported, and facing your screen directly so that your back and body are aligned and you don’t have to twist around to see the screen/monitor. Your arms should be at a height where you can comfortably rest them on the desk as you type. Remember too, that your screen should be at eye level and at a distance away from you where you can easily see without straining your eyes. You shouldn’t have to crane your neck upwards or downwards, lean forward, or squint while you work.

Sometimes a long day at work can be broken up with coffee breaks. Office workers tend to drink lots of caffeine, seeing it as a quick fix to supply them with the energy they need to get their work done and make it to 5pm! Just remember that too much caffeine can put you at risk of high blood pressure.
It is suggest not to have more than 3 cups of coffee a day. It is always suggested that instead of coffee/tea that you drink plenty of water (many offices provide water coolers).

Snack on low-fat snacks, yoghurts, or better still fruit, nuts and seeds. You can nibble away to your heart’s content, and know that you waistline and your health will be all the better for it.

You may not realize it, but office lighting could also be causing you trouble. Lights that are too bright or too dim can cause headaches as your eyes struggle to adjust and work in less than perfect conditions. Consider that you may well be in the office for 35-40 hours a week, and suddenly it doesn’t seem like such a minor worry. Constant headaches can lead to poor performance at work, tiredness and problems sleeping. Talk to the office manager to see what can be done; chances are you won’t be the only one suffering.

Air conditioned rooms provides the perfect environment for the spread of viruses such as colds and flu. Scientists believe that ventilation systems harbors germs and pump them around offices. So, chances are if one of you is sneezing on Monday, by Friday half the workforce will be shivering, coughing and clutching a cup of Campbell’s chicken noodle soup.