If you’re reading this, chances are that you work. And if you work, it’s likely that your job requires long hours of sitting and staring at a computer screen.  With the advent of technology and artificial lighting, many people now spend most of their time indoors – which is not exactly healthy for humans. The following are six ways to stay healthy while working:

1. Drink water

Some people like to drink coffee or other caffeinated drinks while working, but this can dehydrate you. Instead, drink water while working, as dehydration can lead to dizziness. If you’re feeling thirsty, drink some water. You’ll focus better and be able to get more work done. It’s also great at fighting fatigue and dehydration that can make you feel sluggish throughout the day.  Water also cleanses the body of waste products that are harmful to its well-being.  Make sure to bring a bottle of water with you and take small sips every few hours.

  2. Stretch regularly

You don’t want to hurt your back and not be able to work for the rest of your life. Stretching will relax your muscles and improve blood flow, which lowers the risk of muscle tears and strain. It’s important to stretch regularly while working at your desk so you can stay flexible and healthy. Take a few minutes every hour or two to walk around the office, stand up from your workstation, wiggle your fingers and toes, rotate your arms.  Not only will it help you feel less fatigued, but it’ll also keep your body limber and healthy.

3. Take breaks

The human brain can only focus for so long before it needs a rest. If you don’t give yourself adequate time to recharge, then your work will suffer, and you’ll be less productive at the end. Taking a break to relax is important for your productivity and health. You should take a break for every 50 minutes you work. It’s good to go outside, get some fresh air, listen to music, play games on the computer or mobile phone for a few minutes.  If you don’t take breaks, you’ll only get more stressed out and won’t be able to work as effectively.

4. Exercise

Exercise while you work is a great way to burn calories. By taking the stairs instead of the elevator, or going for a walk during your lunch break, you can lose weight and be more productive at work. However, if you can find a way to fit in at least 5 minutes of some form of cardiovascular activity while working, it’ll help your concentration throughout the rest of your day.

5. Eat healthily

You can eat healthily without giving up on your busy schedule. First, you have to eat breakfast. A full breakfast is best because it gives you the energy needed for a long day of work. You can bring your own lunch. It’s easy to make food you love at home instead of eating out all the time. If you want to be productive, make sure to always eat healthy. If you need a quick snack while working at your desk, I recommend eating an apple and drinking some water.

6. Take a nap

One of the best ways to maintain your health while working is to take a brief nap in the middle of the day. You can work and sleep at the same time. If you’re using a computer, just make sure to set it so that your eyes don’t move around too much after taking a short nap. It’s important to take a break while working. I recommend taking a short 5-minute nap in the afternoon to help refresh your brain and avoid burnout. Just remember not to fall asleep at the keyboard, or else you might lose some work!