This month’s featured blog ‘Keeping fit and staying healthy at your desk’ comes from:

Ken Birch
Director at Risk Assessment Solutions
Contact: 07866 012444


Work, for many of us, involves sitting behind a desk for 7 or more hours a day. This passivity can potentially play havoc with wellbeing and effectiveness.

With often so little spare time and therefore scarce opportunity to get fit and healthy outside of work, there are many health risks we are vulnerable to. Obesity, diabetes, poor eye sight, back strain and heart disease are common issues for desk workers. There are however, plenty of things that can be done to keep us you shape, even whilst at work.

1. Eat healthy 

It may be stating the obvious, but it’s true, and worth repeating: eating well at work will not only increase your productivity, but will help prevent long term problems.

Eating foods with more protein and fewer sugars will help you stay focused for longer throughout the day, avoiding the mid-afternoon slump that many of us experience. Try to include lots of fibre in your breakfast, as it will keep your metabolism more efficient.

Drinking lots of water is a key strategy. Not only does it hydrate you and flush toxins out of the body, but it also, surprisingly, staves off hunger. This is because you feel tired when you are dehydrated, so your body asks you to provide calories by making you feel hungry. And if you need a snack, don’t resist but choose something healthy to keep you going. This will help keep your metabolism busy.

2. Do regular low impact activity 

It might go against your current workplace culture, but doing low impact activity around the office could be a great way to simply keep your metabolism up and burn fat. Developing a routine of walking around the office, or standing up and sitting down at regular intervals can get your blood pumping. Many forward-thinking companies now have formal exercise sessions for staff, believing the time lost exercising to be more than made up for in increased productivity and reduced sick leave. Enforced exercise breaks would also help to enforce the rule of taking regular screen breaks to protect your vision.

3. Sort out that Posture 

Most people don’t realise how bad slouching is for you. Although slouching might seem comfy and more relaxing, it interferes with your circulation and digestive system. Long term slouching can lead to arthritis, abnormal spine alignment and bursitis. Here are some tips to improve your posture at work:

    • Take a breath, fill up your chest, put your shoulders back and sit down. You should try and make this your most natural position.
    • The usual desk assessments can, of course, make a big difference to your physical wellbeing. Adjustments such as ergonomic keyboards, specialist chairs for good posture, and correct screen height can make a genuinely massive impact on your comfort.

4. Don’t get stressed 

Because there are so many factors which can make you stressed, this may seem to be the hardest one to do but try working out when you are stressed. Breathing exercises, stretching and simply getting away from the stress are the easiest everyday techniques you can use to stop the problem.

Incorporating all these techniques is going to be extremely difficult at work. But even doing one of them might just help you stay a bit healthier and more productive.

Acknowledging risk and putting procedures in place creates a safer workplace and living space.


Risk Assessment Solutions are a Carthy client and use our team for a range of services from accounts and tax planning to managing their credit control. If you’re interested in finding out about our time-saving and compliance services please call us now on 01785 248 939 or email [email protected].