4 Healthy Tips If You Work In An Office

For those who may not know, I work a 9-5 office job, where i’m sitting about 80 per cent of the day, staring at a computer screen (and most of the time it’s multiple screens, including my two monitors at my desk and my laptop). Working in an office can make it a little difficult to eat and live a healthy life. I mean think about it, with all the sitting down, the office birthday treats, and that coffee machine staring at you just as that 3 o’clock slump hits ya, it can be easy to give in to forget about your health goals.

For a lot of you reading this, an office job is still your jam but keeping things healthy is just not going very well. But today i’ve complied a list of tips and tricks I practice every day in the office that not only will keep your energy levels high, but will keep you in optimal health!

Yummy granola bowl made right at my desk!

Yummy granola bowl made right at my desk!


I am a firm believer in bringing a lunch to work every day. Let’s face it, we’re all trying to save a little money here and there, and packing a lunch really does help minimize buying food all the time. I also love knowing exactly what I have in my bag. I pack snacks for when I get a sweet tooth, and when I get a craving for something savoury. But I try to pack healthy options so I don’t catch the 3 o’clock slump and reach for the coffee. I love bringing granola bars, energy bites, popcorn, yogurt, carrots and hummus, and fruit like bananas, apples, strawberries, blueberries, etc.

For my lunch, I usually pack some sort of protein such as tuna, or chicken. If I bring tuna, i’ll put it on crackers and have a salad with cucumbers, strawberries, blueberries, walnuts and half an avocado. if I pack chicken, i’ll put that with a sweet potato and quinoa rice.


I always bring a big water bottle to work and leave it right infront of my computer so i’m literally staring at it. i’m the type of person who forgets stuff, so if I can’t see the bottle infront of me, then sometimes I just forget to drink it until it comes to the end of the day and i’m like ‘oh I haven’t had a glass of water in like 6 hours.’

Obviously by drinking water you’re probably going to have to go to the bathroom a lot more. Which actually is a good thing because the more you get up and move around during the day the better. so you’re getting in those steps, and getting your hydration on! Best of both worlds!


Out for a walk!

Out for a walk!

As I was mentioning above, getting up and moving is super important if you sit at a desk all day like me. I try to aim to get up at least once an hour, if not every 20-30 minutes. I just stand up, stretch my legs, my hips, do a few twists to the side, and roll my neck a few times.

I also try to get a walk in on my lunch break. i’m super fortunate because my work has this awesome trail right outside the parking lot, so if it’s a nice day I can pop on a podcast and walk it out. if it’s cold, i’ll go to the mall that’s nearby and just walk around just to get out and away from my computer. (Check out my go to stretching routine after a workout here: https://youtu.be/BgFqLC5KPzM


Of course there are going to be people at work who look at you standing at your desk and ask ‘what are you doing?’ Or when you pack a lunch and your co-workers invite you to lunch and you say no and they kinda scold you and guilt you into going. Or when you say no to that piece of birthday cake and they say ‘life is short!’ I think these people are obviously coming from a good place, but remember that you’re doing these things to better your health. You are doing it for you, not any one else. So Kindly tell them that you are just trying to do something good for yourself, and hopefully they just understand and move on. It can be hard to be centered out because of your health preferences, but you can’t let that stop you from being your best version of yourself!

I hope these tips helped you out! And if you’re reading this at work, I hope you read it while standing up :)

PS: Check out my latest video! What do you buy at the grocery store every week? I break down my top 7 go-to foods that I always have to have in my cart! Make sure you give it a thumbs up and subscribe! xo

Nicole O'Brien