Ways to Stay Healthy if You Have to Sit At a Computer All Day

Post COVID-19, the need for remote work has increased significantly. For workers, this means spending long hours at desks and slouching, leading to bad posture and back and joint pain. Computer work is not an active job, so it can adversely affect your body. If your job requires you to sit in front of the computer all day, you may be increasing your risks for chronic health issues like type 2 diabetes, arthritis, obesity, and heart disease, as per reports by the Centers for Disease Control and Prevention.

We understand that you cannot quit your job or change the nature of your job. However, you can follow these tips to ensure that you protect your health and prevent the formation of long-term chronic illnesses.

1. Practice Good Posture

Thinking about how you sit and paying attention to your posture may not seem a priority, especially if you have several deadlines to meet in a day. However, being mindful of your posture is crucial. As per the Journal of Physical Therapy Science, poor posture while working may lead to strains in your joints, cause stress in your muscles, and hinder your free movement. It can also lead to balance issues, back pain, and fatigue in the long term. This can be the reason why exercising and body movements have become uncomfortable for you.

The United States Department of Labor suggests keeping your body and spine in a neutral position to practice a good posture. You should hold your elbow at an exact 90-degree angle. It is also important to ensure that your forearms are placed parallel to the floor. It is also vital to keep your head and torso straight and upright. You can invest in back support or footrest if your feet don’t reach the bottom. You can also get covers for your armrest, which can help you maintain the right angle of your arms to avoid exhaustion and fatigue.

Practicing good posture throughout the day will improve your productivity and benefit your health over the longer run. It will prevent fatigue and muscle pain, which can help you optimize your work hours.

2. Buy Ergonomic Furniture

Your health is your biggest asset, and investing in it should be a priority. If you have the financial means, you should invest in ergonomic equipment, like an ergonomic chair or desk. These are specifically designed to improve posture and prevent exhaustion, pain, and discomfort. Ergonomic furniture eliminates discomfort during work hours and ensures you give your maximum productivity and focus to your work, and optimize your work hours.

A good chair will provide ample back support and help you maintain the correct angle while sitting in front of your computer all day. Ergonomic furniture ensures you don’t get stiffness in your muscles. If your budget allows you, you can also buy ergonomic desk accessories, like mouse pads, Blue light glasses which can help you support your wrists.

3. Adjust Your Screen

Adjusting your screen is not only good for your overall posture but also for your eyesight. A well-adjusted screen angle will let you keep your neck and spine in a neutral position, preventing shoulder strain. You should reduce the brightness of your screen as well. Optimize your room’s lighting by removing sharp, bright, and distracting lights from your room. This will protect your eyesight and prevent fatigue and pain in your eyes that can develop after a prolonged screen time.

4. Hydration

Binge eating can happen when you confuse thirst for hunger. It is a common problem, especially in a high-stress work environment. With deadlines piling up, it is easy to forget to drink water. However, dehydration can hinder your work and worsen your health. It can negatively affect your productivity by making you sleepy during work hours. Consequently, you can become prone to making mistakes in your work. 

It is vital to consume at least eight glasses of water each day and keep a check on your water intake. You can maintain good health and workplace productivity by being hydrated. You will feel more energized and refreshed if you get ample water during your work hours. It will also encourage movement, as you will be required to get up from your desk to refill your water bottle.

5. Eat Nutritious Snacks

Snacking can help you fix your appetite between your meal timings and can significantly stabilize your blood sugar levels. However, the type of snacks you choose makes all the difference. Consuming processed snacks, like chips and candies, may lead to high-calorie intake and not give you nutrients needed to energize and fuel your body.

Processed snacks are loaded with unhealthy fats, leading to clogged arteries and obesity. It is essential to make a healthy choice when selecting your snacks. You can stack up on nuts like cashews, walnuts, and almonds. Fruits make an excellent snack and can be easily enjoyed with a side of peanut butter or a spread. You can also invest in granola mix or granola bars and carry them in your office bag to your workplace. 

6. Be Conscious of the Eye Muscles

If you are glued to your computer screen, you might forget to blink adequately. It is essential to be more conscious about blinking often. Trying the 20-20-20 rule can help while you are looking at the screen. This rule means that you have to gaze at a point 20 feet away from your current location for 20 seconds, every 20 minutes.

7. Take Supplements

If you are struggling with diet and are under an immense workload, it might be beneficial to incorporate multi-vitamins and CBD gummies like Joy Organics to help fulfill your need for vitamins and prevent stress or joint pain. Supplements will help you improve your health and diet.


If your job requires you to spend prolonged hours in front of a computer, it can get too much, and you can end up ignoring your health. Taking supplements, improving your posture, taking care of your diet, and investing in ergonomic furniture can help you avoid health complications. 

If you have developed any health-related conditions like chronic fatigue, or joint pain, consult a physician or physical therapist. They can put you on treatment, which can help you improve your overall health. Combining medical treatment, natural remedies, and good habits can help you recover and prevent chronic illnesses. 

Fawad Malik

Fawad Malik Technology geek by heart, blogger by passion, and founder of nogentech.org, He regularly explores ideas and ways how advanced technology helps individuals, brands and businesses survive and thrive in this competitive landscape. He tends to share the latest tech news, trends, and updates with the community built around Nogentech.

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