How to keep on top of your health with a full-time job

Having a full-time job can be exactly that: sometimes you have to work late or get in early to complete a project, an unexpected issue disrupts your routine, or you keep thinking about something from the office – even though it’s Saturday morning and you’re running errands. So you might find your focus goes off other things that need your attention, such as your health.

It’s easy to see how it happens when you say it’s okay to eat at your desk just this once, and before you know it, it’s lunch at your keyboard every day. You know it’s not good for you, but you continue anyway – and then wonder why you’re not feeling 100%.

Whether you’re out of the habit or you don’t know what you should do to stay healthy when you work a full-time job, don’t worry. Here’s a small selection of what you could do that might help you.


Get moving

Sitting down all day isn’t good for your body. Doing so for more than eight hours can increase your risk of developing type 2 diabetes by 90%, according to one study. So, if you can, get a standing desk so you can choose between sitting and standing throughout the day.

Going for a walk at lunchtime will help you to stay active as well, and give you a break from work for a few minutes. It doesn’t have to be a long stroll to be beneficial, either. Just a walk around the local neighbourhood will be fine.


Manage stress

There are many different things you can try to help alleviate anxiety. You can try meditation, as this can help you to manage stress and anxiety, which can be active (for example, walking, running) or passive (sitting or lying still).

Using herbal remedies may also help you to ‘tune’ your body so you can tackle the other aspects of anxiety. You can search for items that can help, including lavender, St. John’s Wort and chamomile, among others, on sites such as to discover herbal remedies for anxiety. It’s best to consult a professional beforehand to see what you could use.


Eat well

That takeaway dinner you had last night (which you got because you were too tired to cook) was rather nice. What you had at lunchtime was good as well, but you didn’t have time this morning to make a packed meal to take into the office with you. However, you know you shouldn’t be eating these kinds of foods all the time – but what can you do to eat better?

The best thing you can do is dedicate some time at the weekend, or whenever you take days off from work, to do meal planning, shopping and cooking. Make a couple of batches of meals that will last you for the rest of the week, and you don’t have to worry too much about what you’re going to eat for lunch and dinner on workdays.

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