There is some relationship in how you can work hard and stay healthy, and many find it challenging. But it doesn’t have to be. Working too hard can cause stress, and you may even skip meals. But from drinking enough water to ergonomics, it is easier than you think.

Fill in the Gaps with Nutritious Snacks

Who doesn’t love a good snack? Most of us do, but you often reach for the wrong thing. Who doesn’t love a boost from a caffeine drink, a donut sugar hit, and chocolate? While these are great in moderation, they damage your system long-term. Additionally, they provide no benefit when trying to get through your day. However, nutritious health bars packed with protein and natural energy will sustain your levels without the inevitable sugar crash.

Hydrate to Work Hard and Stay Healthy

Many people overlook the importance of staying hydrated. And this can be especially important at work. Office ventilation systems can dry you out and provide you with recycled air. This stale air is terrible for your skin’s hydration, and a high heat setting will also prevent you from losing water. Around 13% of women and 20% of men don’t drink enough water. But water provides energy without calories or sugar and ensures the cells in your body and brain work as they should.

Keep a Clean Workspace

A workplace can be a minefield of germs and disease, especially during cold and flu season. If COVID-19 taught anything, it’s the importance of hygiene at work. Of course, personal hygiene is vital. But your immediate work area is also a breeding ground for bacteria. Coffee stains, crumbs under the keyboard, and half-eaten energy bars attract flies and microbes. Wipe your desk down with antibacterial products, try to keep it free of clutter, and don’t eat there.

Get in Some Exercise During the Day

You may be at a higher risk of heart issues and weight gain if you sit at a desk all day. Sitting is often required for many jobs and can lead to severe problems. Yet you can get some exercise during your work day. Depending on your environment, you can try doing some of the following:

  • Get up from your desk and stretch your arms and legs every hour.
  • Take a walk outside during your lunch break for air and exercise.
  • Download some fitness or health apps to help with schedules and goals.
  • Reduce spine issues with a standing desk, and move your legs.
  • Join an office exercise club and attend when you are available.

You have the legal right to get up from your desk now and then if you work at a computer all day. Stretching and walking around helps alleviate some of the common office health issues.

Find Your Sleep Sweet Spot

You’ve probably heard a million times that we need eight hours of sleep per night. Maybe you do, but the guy next to you only needs four. We are all different when it comes to sleep; you need to find your sweet spot for sleep. Once you do, do everything you can to ensure you get that amount every night. Too little or too much will make you feel tired and make it harder to focus. You may also need to find a good sleep position, such as using a wedge pillow.

Use Ergonomics to Work Hard and Stay Healthy

One of the main reasons to exercise and take breaks when working (especially at a desk) is to avoid repetitive strain injury, also known as RSI. This is when your muscles hurt from doing something repeatedly, such as using a mouse. Around 9% of men and women experience RSI at work. But you can easily avoid it with good office furniture that can be adjusted, such as your desk and chair. Specialist mice, keyboards, and even standing desks are also available. 

Keep on Top of Your Health

Trying to stay healthy at work is commendable, but it can only be for something if you pay attention to your more comprehensive general health. Eating well and exercising when possible are great ways to avoid many of life’s issues. But it is also vital that you keep in touch with your doctor and schedule regular health checkups to catch problems early on. Ensure you keep appointments with other medical experts, such as your dentist and audiologist.


Eating healthy snacks instead of sugary ones can help you work hard and stay healthy. You can also sneak in some exercise while at work. And ensure you keep up with general health checks.