Working eight hours on five days a week or even more can cause harm to your body and your mental health. But it doesn’t have to. Here are 9 ways to improve your health at the office. You can also use these tips while working from home.

1. Drink enough water.
Drinking enough water can help to keep you hydrated. Otherwise, you might suffer from tiredness, headaches, and a lack of concentration. So, make sure to drink about eight to ten glasses while working at the office. Fruits like oranges, grapefruit, grapes, watermelon, and apples are also a good source of water.

2. Take a walk during lunch
There is no doubt that too much sitting isn’t good for our health. Therefore, walking during lunch is a perfect relief. It is good for your body and you are de-stressing and refreshing. But you don’t have to do this on your own, maybe some of your colleagues want to join you.

3. A healthy lunch
Eating a healthy lunch has a huge impact on your health and can provide you with the energy you need.

4. Tension neck syndrome (TNS)
This syndrome can occur when the neck and upper shoulders are held in a fixed, awkward position for a long time. It often happens to people in the workplace who talk on the phone for most of the day or type a lot. The TNS causes shoulder pain and muscle tightness. To avoid this, you could use a headset or a shoulder cradle at work when you are on the phone.

5. Eyestrain
This problem occurs after long-term use of computers, digital devices, reading. It causes headaches, fatigue, and increased sensitivity to light. But eyestrain isn’t that difficult to prevent. Make sure that the distance between your eyes and the screen is about an arm length.

6. Clean your keyboard, mouse, and phone
Viruses can survive for hours on a hard surface like your keyboard, mouse, and phone. Just make sure you clean it occasionally, to keep your environment safe.

7. Clear the air
Stuffy air could be hampering your brainpower or cause headaches. You can let in some fresh air by keeping windows open. That is amazingly simple but can have a huge impact on your performance.

8. Add a plant
This might sound strange but bringing nature into your office can be a great way to inspire creativity and a feeling of wellness. Just try it and you can feel the difference.

9. The lighting
Natural daylight is ideal, but it is not always possible to sit near a window. If that is the case a desk lamp can help you. Cooler, bluish light is good for analytical thinking, while warmer bulbs are better for socializing and interaction with other people. Moreover, a desk lamp can help to reduce eyestrain.