World Health Day 2025: Tips To Help You Stay Healthy While At Work

World Health Day 2025: Follow these tips to ensure better health even if you work at a desk daily.

World Health Day is celebrated every year on April 7th and is led by the World Health Organization (WHO). This day marks the founding of WHO in 1948 and highlights a specific health theme to draw global attention to pressing health issues. The goal is to raise awareness, encourage healthy practices, and inspire actions from governments and organizations to improve health systems and overall well-being.

Given that we spend a significant portion of our day at work, our workplace habits can greatly impact our physical and mental health. From posture to food choices and screen time, small changes in our work environment can significantly enhance our overall well-being. Here are some practical tips to help you stay healthy while working.

Tips to Help You Stay Healthy While at Work

1. Maintain Good Posture
   Sitting for extended periods can strain your spine and muscles. Ensure your chair supports your lower back, your computer screen is at eye level, and your feet rest flat on the floor. Good posture helps reduce back pain, fatigue, and long-term musculoskeletal problems. Adjust your workstation ergonomically and remind yourself to sit upright throughout the day.
2. Take Frequent Breaks to Move Around
   Prolonged sitting is linked to health issues like obesity, heart disease, and poor circulation. Make it a habit to stand up every 30–60 minutes, stretch, or walk around the office. Engaging in light movement improves blood flow, rejuvenates you, and reduces stiffness and fatigue. Consider setting reminders or using apps to encourage regular movement throughout the day.
3. Stay Hydrated
   Dehydration can lead to headaches, fatigue, and difficulty concentrating. Keep a water bottle at your desk and sip regularly, aiming for at least 6–8 glasses of water daily. Herbal teas and hydrating fruits like oranges or cucumbers can also help. Be cautious with caffeine, as it can lead to dehydration and disrupt your energy levels.
4. Eat Healthy Snacks
   Swap less nutritious snacks like chips and cookies for healthier options such as nuts, fruits, yogurt, roasted chickpeas, or granola bars. These alternatives provide sustained energy, prevent sugar crashes, and help you feel full and focused. Avoid skipping meals if possible and consider bringing home-cooked lunches for better portion control and nutrition.
5. Manage Screen Time
   Staring at screens all day can cause eye strain, dryness, and headaches. Apply the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Adjust your screen’s brightness and position it to minimize glare. Remember to blink often and take occasional breaks to rest your eyes.
6. Practice Deep Breathing or Meditation
   Work-related stress is common, but managing it is crucial. Take short breaks to practice deep breathing, mindfulness, or a quick meditation session. Such practices can help lower cortisol levels, calm your mind, and enhance focus and emotional stability. Just 5 minutes of deep breathing can lead to noticeable improvements.
7. Keep Your Workspace Clean and Organized
   A cluttered desk can lead to mental clutter. A tidy workspace minimizes distractions, enhances productivity, and reduces stress. Regularly clean your desk to avoid germ buildup, especially if you eat at your workstation. Personalizing your area with a plant or a calming item can also improve your mood.

By following these tips, you can ensure better health even while working at a desk daily.

Disclaimer: This content provides general information only and is not a substitute for professional medical advice. Always consult a healthcare professional for specific inquiries. NDTV does not claim responsibility for this information.