Nine-to-five jobs can sometimes take their toll on us – physically and mentally. Not only do they comprise repetitive tasks, but they also don’t give you enough room to do exercises. Due to sitting at a computer desk all day, this can lead to demotivation in the long run.

In addition, it’s hard to squeeze in a workout, especially if you have a rigid schedule. But you know what they say, if there’s a will, there’s a way. And our physical and mental wellness should be the top priority above all else.

To stay healthy amidst an almost sedentary lifestyle, here are five effective tips that you can do easily on a day to day basis.

  1. Maintain proper posture at all times

Back pains are a result of extended improper sitting or standing positions. Mostly, the reason we experience back pains when working in front of a computer all day is when we slouch. When the spine isn’t in a neutral position, it could impact our lower back’s nerves and muscles in the long run.

Here are some tips on how to maintain proper posture in front of a computer:

  • Keep the monitor at eye level
  • Position the monitor 20 inches away from your eyes
  • When typing, forearms should be parallel to the floor
  • Pull shoulders back and sit straight
  • Sit up tall but keep your shoulders relaxed

Additionally, to prevent eye issues, it’s essential to take breaks every after 20 minutes. Remember to always stare away from the screen after every 20-minute intervals. Then blink your eyes slowly 10 times to give it moisture as we tend to forget blinking when working in front of the computer.

  1. Drink the recommended amount of water

The recommended amount of water intake daily is three liters. Bring a liter of water bottle so you can monitor how much water you’ve consumed all day. Drinking more than three liters means flushing out more toxins.

Aside from that, water is an appetite suppressant, which can prevent food cravings when we’re bored from sitting at a computer desk all day.

  1. Prepare healthy snacks

Speaking of getting bored, the restriction from working in front of a computer all day can lead to food binging. While food supplements can curb your appetite to avoid eating unhealthy snacks, it’s still better to have healthy snacks ready for when hunger strikes at any given moment.

Here are some healthy snacks you can bring at the office:

  • Mixed nuts
  • Greek yogurt
  • Mixed berries
  • Apples
  • Whole wheat bread with peanut butter
  • Unsalted kale chips
  • Dark chocolate
  • Chia pudding
  • Smoothie
  • Hard-boiled eggs
  1. Do a quick workout before leaving home

Before you decide that you don’t have time for this, hear this idea out. Quick workouts mean doing it in 20 minutes or less. One type of workout is called HIIT (High-Intensity Interval Training). It involves timed bursts of compound exercises or aerobic movements back to back.

Here’s an 18-minute HIIT routine example. Do each exercise for 45 seconds and rest for 15 seconds, then do the next movement. After you finish one round, rest for a minute then repeat the entire set. Do three sets of these movements.

  • Squats (free or weighted)
  • Mountain climbers
  • Jumping Lunges
  • Jump squats
  • Plank Jacks
  1. Sleep at least seven hours

Your body releases compounds called cytokines. In a way, cytokines protect your immune system by preventing the risks of inflammation. And without enough sleep, your body might not have enough cytokines to boost your immune system.

Overall, sleeping for at least seven to eight hours per night will keep us healthy physically and mentally, as well.