If you’re stuck in an office all day, you may find healthy habits challenging. This can be especially prevalent in fast-paced workspaces, where productivity is valued above everything else. Unfortunately, if you don’t prioritize your health, your productivity at work may be lacking, which can cause problems later on. If you’re looking for a way to make your time in the office healthier and more enjoyable, here are five tips for you to consider.

1. Take Precautions

Many office jobs require staring at a screen and typing, which means lots of repetitive motion. Take note of any pain you experience, whether it’s in your wrists, back or neck. You might benefit from wrist braces, or a better chair to support your spine. When more people than ever are working from home, everything is done over the computer, which means even more screen time. This extended screen time can also cause headaches or make it more difficult to sleep at night. To ease eyestrain and potential damage to your retinas, you may want to consider some Blue Free Optical blue light glasses.

2. Take Breaks

Throughout the day, take small breaks. They don’t have to be long, but it’s a good idea to stand up and do some light stretching since sitting still for long periods of time can have some serious effects on your health in the long term. Stretch out your wrists, back, neck and shoulders, and make sure you’re glancing away from your screen to focus on other objects for at least 20 seconds at a time. Physical benefits aside, taking a quick break can also help when tackling mental problems. If you’re having trouble coming up with a solution for a work task, taking a quick walk can allow your subconscious to work out the problem while you get some much-needed air.

3. Utilize Proper Fuel

While it may be tempting to grab a doughnut from the conference room, you may regret this choice later on in the afternoon when you’re crashing from all the sugar. Eating healthy foods can help you maintain your focus and energy levels throughout the day. Caffeine can be useful when you really need it, but consuming too much can also result in crashes and jitters.

4. Hydrate

Just like eating the right foods, good hydration is essential to overall health, including mental focus. Your hydration level can impact your body temperature, which is important in office spaces that are traditionally chilly. It can also help lubricate your joints, which is important if you’re stuck sitting and doing the same repetitive activities. It can be easy to go all day without picking up a water bottle or a snack, so set a timer if you really need to. Dehydration can also impact your mood, so your mid-afternoon crankiness could be because you skipped lunch or haven’t touched water all day.

5. Utilize Office Perks

Many offices now prioritize employee health with a variety of benefits. Healthy, happy employees are more likely to be more efficient and effective in the work they do. If you are aware of any of these perks, have a discussion with management to see how you can take part. If your office currently does not offer any of these benefits, you may want to bring up the idea. Some perks may include healthy snacks in the office, or an in-office gym. Even if there is no room for a gym in-office, many companies are willing to pay for a gym membership. Your company at may even participate in health challenges or host company sports teams. In addition, don't be afraid to ask how your company handles mental health support.

It can be difficult to prioritize your health around your workday, but making a few changes to your daily routine can have a big impact. By utilizing even some of these tips, you’re likely to see improvements both in the office and in your personal life.