How to Stay Healthy When You Work Full Time

Working full time can leave you feeling frazzled. In fact, according to a study by Wrike, 94% of US workers report high levels of stress. In this hectic world where productivity is everything, and it’s almost impossible to switch off, what you do to protect your health?

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Combatting stress

It’s highly likely you’ll experience stress at work. Short term stress is one thing, but extreme or continuous stress is unmanageable and can lead to burnout. The American Psychological Association suggests tracking your stressors in a journal to find out which situations cause the most stress and how to handle it. Once you can identify the problems, you can talk to your supervisor or seek support. Plenty of sleep and time for rest outside of work is vital. Meditation and breathing exercises have also been found to reduce stress. Find out more about mindfulness meditation at

Physical fitness

Everyone knows that exercise is crucial for health. But did you know that exercise also releases endorphins, which helps to relieve stress and anxiety? Regular workouts can be hard to fit into your routine, especially when work leaves you exhausted. It might feel tiring at the time, but exercise can actually give you more energy throughout the day. Reduce the barrier to entry by keeping a gym bag in your car, or starting your day with a yoga practice on Youtube. You can also think of small ways to add movement into your day, like taking the stairs or having meetings where you stand instead of sit.


When you work at a desk, it’s easy to slump over without realizing. But poor posture can cause headaches, neck pain, and back problems. It’s essential to maintain proper posture throughout the day and sit in a chair that supports your lower back correctly.

Taking breaks

We all know the dangers of smoking by now. But have you heard the saying that sitting is the new smoking? Sitting can be terrible for your health, as it slows down your metabolism. Excessive sitting has been linked with increased risk of type 2 diabetes and certain cancers. It’s important to get up regularly for breaks away from your chair. Some people even invest in a standing desk or sit on an exercise ball, which engages more of your muscles to keep you steady.

Screen time 

Staring at a screen for prolonged periods can put a lot of strain on your eyes. Computer related eye problems include blurred or double vision, dry or irritated eyes, and headaches. You can help to prevent this by taking regular breaks from your screen, about every 20 minutes. Look at something in the distance for at least 20 seconds to give your eyes a break. Regular check-ups are also important. Find out more about eye care at

Eating the right lunch

When you’re stressed or busy at work, it’s tempting to grab processed food for lunch. But a healthy and balanced meal will help you get enough vitamins, minerals and other nutrients to keep you healthy. Eating right at lunch can also prevent the mid-afternoon slump. Light, high protein meals with plenty of fruit or vegetables can keep you full while giving an energy boost.


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