Sitting at a desk all day can take a toll on both your body and your mind — but staying healthy at work doesn’t have to be complicated. Small changes to your desk setup and daily habits can make a big difference in how you feel. DFN is here to help you stay productive and comfortable throughout your workday.
1. Maintain Good Posture
Poor posture — especially while working at a desk or looking down at your phone — can lead to back, neck, and shoulder pain, sometimes called “tech neck.”
A good workspace setup (also called desk ergonomics) helps reduce strain and improve comfort throughout the day. According to the Mayo Clinic, good posture at your desk includes:
- Adjusting chair, desk, and monitor height to keep your spine neutral.
- Keeping your monitor at arm’s length, with eyes level to the top of the screen.
- Keeping wrists straight and hands at or below elbow level.
- Adjusting chair height so your knees are level with your hips and feet flat on the floor.
- Using an external keyboard and mouse if you work primarily on a laptop.
- Using speakerphone, a headset, or earbuds for calls — avoid cradling your phone between your neck and shoulder.
2. Move Your Body
Changing positions and moving throughout the day helps reduce physical strain, boosts circulation, and keeps your energy up.
A few easy ways to stay active at your desk:
- Stand and stretch often. Take short breaks to refill your water, use the restroom, or say hi to a coworker (even if they have four legs!).
- Use a standing desk. Standing periodically keeps you engaged — just make sure your desk height still supports good posture. A padded mat can reduce foot fatigue.
- Try an under-desk treadmill. Lightweight, quiet models let you add steps while staying productive.
- Add under-desk pedals. These keep your legs and hips moving while seated, and studies show light desk pedaling can benefit your cardiovascular health.
- Stream short workouts. YouTube has 5–10 minute desk stretches and energizing movement routines that fit into any schedule.
3. Rest Your Eyes
Staring at a screen all day can cause digital eye strain. Here are some ways to give your eyes the break they need:
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Adjust your screen lighting so it matches the room and doesn’t cause glare. Increase contrast for easier viewing.
- Blink more often and use lubricating eye drops if your eyes feel dry. If needed, ask your doctor for a recommendation.
- Consider computer glasses. These are designed to reduce eye strain during screen use. Blue light glasses, though popular, have limited evidence — so it’s best to check with your ophthalmologist for personalized advice
4. Stay Hydrated
It’s tempting to reach for sweet, fizzy, or caffeinated drinks while working, but many of these can dehydrate you or lead to a crash later on.
Staying hydrated can improve focus and help you feel more alert. Here are a few easy swaps:
- Drink more water throughout the day.
- Add flavor with fresh fruit or cucumbers if plain water is hard to stick with.
- Choose better alternatives like herbal tea, 100% fruit juice (in moderation), or coconut water.
- Limit sodas and energy drinks, which are often full of sugar, sodium, and additives.
5. Take Frequent Breaks
No matter how ergonomic your setup is, your body and brain need breaks. Getting up, moving, and stepping away from the screen helps prevent fatigue and boosts mental clarity.
Incorporate quick breaks into your routine by:
- Stretching
- Looking out a window or into the distance
- Drinking a glass of water
- Stepping away from your screen every hour
Stay Healthy and Connected with DFN
Just like regular breaks support your health, a reliable internet connection supports your productivity. With fast, dependable service from DFN, you can stay connected to work, meetings, and wellness resources — without frustrating interruptions.
Healthy habits start with small changes — and a strong connection helps you stay on track.