In recent years, there has been increasing focus on workplace health – and for good reason. Studies show that an unhealthy workspace can significantly impact your overall well-being, from neck and back pain to fatigue and stress. Following the motto "prevention is better than cure," it's time to take action! Whether you work from home or in the office, hours spent at your desk can take a toll. But with a few simple adjustments, you can improve both your health and productivity.
Here are 8 practical health tips for office workers:
1. Move regularly
Sitting for long periods can have serious negative effects on your health. It's essential to stand up, stretch your legs, and move around regularly. This boosts circulation, prevents stiffness, and increases energy.
Pro-tip: Set a timer to remind yourself to stand every 30 to 60 minutes. Or use an electric sit-stand desk to effortlessly switch between sitting and standing, keeping you active and energized without losing time.
2. Create an ergonomic workspace
Poor posture, an incorrectly adjusted chair, or the wrong desk height can lead to long-term issues. A well-adjusted workspace is key to your comfort and health.
Pro-tip: Take the time to assess your workstation. Often, small adjustments make a big difference. Not everyone needs a new chair – sometimes a laptop stand or footrest is all you need to feel more comfortable.

3. Choose healthy snacks
It’s tempting to grab quick, unhealthy snacks while working. However, choosing nutritious options like fruit, nuts, or yogurt helps maintain steady energy levels and improves focus.
Pro-tip: Make healthy choices easy. Instead of keeping snacks on your desk, plan your healthy snack for the day in advance. This way, you’ll be less tempted by unhealthy options.
4. Take regular breaks
Short breaks can work wonders for your focus and productivity. They reduce stress, improve concentration, and give you a moment to recharge. Aim for a short break every 90 minutes.
Pro-tip: Set reminders in your calendar to take breaks. Short pauses not only make you more efficient but also support your long-term health. Bonus: our it-stand desks can include software that automatically reminds you to take breaks. A win-win!
5. Stay hydrated
Hydration is essential for focus and energy. Adults are recommended to drink 1.5 to 2 liters of water daily.
Pro-tip: Keep a water bottle on your desk and take regular sips. When your bottle is empty, take the opportunity to stand up, take a quick break, and refill it.
6. Avoid prolonged sitting
Contrary to popular belief, sitting for hours doesn’t necessarily make you more productive. It can lead to poor circulation, neck and back pain, and other health issues.
Pro-tip: Stand up occasionally, do some stretches, grab a coffee, or get some fresh air to keep yourself moving.
7. Maintain good posture
A proper sitting posture prevents neck and back pain and ensures you can work comfortably. Keep your feet flat on the floor, knees slightly lower than your hips, and your back supported. Adjust your armrests to desk height and place your screen at eye level and an arm’s length away.
Pro-tip: Want detailed guidance on setting your chair height? Check out our article on how to adjust your chair for optimal comfort.

8. Make time for relaxation
Stress is one of the biggest enemies of a healthy workspace. It’s easy to work nonstop without considering your well-being, but relaxation is crucial for lowering stress and improving your overall health.
Pro-tip: Schedule a few minutes daily to step away and unwind. This will help you clear your mind and regain focus for the rest of the day.
Conclusion
A healthy work style doesn’t have to be complicated. By moving more, setting up your workstation properly, and taking regular breaks, you can boost both your productivity and your well-being.
At Ergonomio, we understand how vital a well-designed workspace is for your health and productivity. With our extensive knowledge of ergonomics and the latest guidelines, we provide tailored solutions. Whether you need the perfect chair or a complete office setup, we’re here to help you create a workspace that’s more comfortable, healthier, and more efficient.
Want to learn more about optimizing your workspace for a healthier lifestyle?
Neem vrijblijvendFeel free to contact us or visit our webshop for ergonomic solutions that suit your needs.
Make 2025 the year you prioritize your workplace health!