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Last updated: January 17, 2026
Key Takeaways
- Workplace Health Risks: Everyday workplace accidents and health issues can lead to serious injuries, extended time off, or job loss, creating financial and professional strain for many workers.
- Daily Healthy Habits: Maintaining good posture, staying hydrated, taking regular breaks, and choosing nutritious snacks significantly improve energy, focus, and long-term physical well-being at work.
- Physical Activity Matters: Incorporating movement into the workday, such as walking
meetings or taking stairs, boostsproductivity , reduces illness, and strengthens overall physical health. - Mental Health Awareness: Supporting mental health in the workplace improves safety, focus, and morale, especially in roles involving machinery, vehicles, or high-risk responsibilities.
- Prevention and Safety Culture: Effective health and safety practices address visible hazards and hidden risks, combining
training , protective equipment, and wellness support to create healthier, more productive workplaces.
As hard as it is to believe, millions of people around the world are off work due to a health and safety issue at work. This is because, as much as people don’t like to think that it happens, accidents happen every day. Often, when you least expect it, it can result in significant time away from work and, in some cases, losing a job altogether. In this economic climate, few people can afford this kind of time off from work. If you want to avoid this, here is some advice to help you avoid health problems at work.
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Tips for Staying Healthy
- Maintain Good Posture: Proper posture reduces strain on your back and neck, preventing discomfort and long-term injuries. Adjust your chair and desk setup to ensure you sit upright with your feet flat on the floor.
- Take Regular Breaks: Frequent short breaks help reduce eye strain, improve circulation, and keep you focused. Stand up, stretch, or take a short walk every hour to maintain energy levels throughout the day.
- Stay Hydrated: Drinking plenty of water is essential for maintaining energy levels and concentration. Keep a water bottle at your desk and aim to drink at least 8 glasses of water daily to stay hydrated.
- Healthy Snacking: Opt for nutritious snacks like fruits, nuts, and yogurt instead of sugary or processed foods. Healthy snacks provide sustained energy and keep you feeling full and focused between meals.
Work from Home Essentials: Optimize your home office with an ergonomic chair, standing desk, good lighting, and essential desk items for maximum productivity.
- Practice Stress Management: Techniques like deep breathing, meditation, or yoga can help manage stress levels. Incorporating these practices into your daily routine can improve mental health and overall well-being.
- Ensure Adequate Sleep: Getting 7-9 hours of quality sleep each night is crucial for cognitive function and
productivity . Establish a regular sleep schedule and create a restful environment to improve sleep quality. - Maintain Physical Activity: Regular exercise boosts energy, reduces stress, and improves overall health. Incorporate activities like walking, cycling, or joining a gym into your routine to stay active.
- Ergonomic Workspace: Set up your workstation to minimize strain and maximize comfort. Use ergonomic chairs, keyboard trays, and monitor stands to maintain proper posture and reduce the risk of repetitive strain injuries.
- Healthy Work-Life Balance: Balance work with personal activities to avoid burnout. Set clear boundaries, prioritize tasks, and make time for hobbies, family, and relaxation to maintain overall well-being.
- Frequent Hand Washing: Regular hand washing reduces the spread of germs and illnesses. Use soap and water or hand sanitizer, especially before meals and after using shared office equipment, to stay healthy.
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Personal Protective Equipment (PPE)
Often, if you are working in an environment where you may get injured, your employer will provide you with PPE. It may make you look silly, but it should give you as much protection as possible for you to complete the job. It can include items such as cut-resistant gloves, hi-vis clothing, or respirators if you work in a dusty environment. These items are often bulky or semi-uncomfortable to wear, but you just need to grit your teeth and bear it. It will protect you in the long run and help you to stay healthy at work.
Actively think about physical health
There have been many studies showing that being physically active not only makes you healthier, thinner, and happier but can also make you more productive. If you are in a workplace in which you sit a lot of the day, then you will be surprised to learn how little energy you are burning.
You should think about taking the stairs rather than the lift on the way to and from work, or even conducting walking
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Mental health
You may think that this has nothing to do with health in the workplace, but this is not the case. If someone is struggling with their mental health, then their attention will not be fully on the task at hand. This will lead to things going wrong. Especially if the
One of the best ways to do this is through online therapy, and MyTherapist can help people connect quickly with licensed professionals who understand how to treat people struggling with issues related to their work environment.
Avoiding health problems in the workplace
There are lots of different things you can do depending on the industry you are in. There are simple fixes, such as ensuring all hazards are managed and labeled, or that all
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Further Guidance & Tools
- Ergonomic Setup: Use OSHA’s computer workstation eTool to adjust your desk, chair, and monitor to reduce strain.
- Hand Hygiene: Follow CDC handwashing guidance to cut the spread of germs from shared equipment and common surfaces.
- Stress
Skills : Use APA stress tips for practical techniques like breathing and coping strategies that support better focus and mood. - Better Sleep: Apply Mayo Clinic sleep tips to improve sleep quality and wake up with more energy.
- Move More: Reference the WHO physical activity fact sheet to build realistic daily movement that supports long-term health.
Next Steps
- Posture Check: Adjust chair height, screen position, and keyboard placement so your neck stays neutral and shoulders relaxed while working.
- Micro Breaks: Build short standing, stretching, and eye-rest pauses into your routine to reduce fatigue and keep attention sharp.
- Hydration
Plan : Keep water visible and reachable, and pair drinking with common work moments to maintain steady energy and concentration. - Snack Upgrade: Replace sugary desk snacks with fruit, nuts, or yogurt to avoid energy crashes and stay satisfied between meals.
- Mind Support: Normalize check-ins, reduce stigma, and encourage support options so stress issues are addressed before they affect safety or performance.
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Final Words
Staying healthy at work is mostly about consistent, practical choices that protect your body and support your mind. Improve posture, move more, hydrate, and eat in ways that sustain energy. Pair that with smart ergonomics, strong hygiene, and a culture that respects mental health, and you’ll reduce risks while improving daily performance.
Additional Resources
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Mark Fiebert is a former finance executive who hired and managed dozens of professionals during his 30-plus-year career. He now shares expert job search, resume, and career advice on CareerAlley.com.
