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Tips for wellbeing at work

By Rachel Toal 30/01/2014

A happier, healthier 9-5

Office life does not need to be draining. A few simple tweaks to your work routine can boost your health and wellbeing.

Fuel your day

A healthy breakfast gives you energy and sets your morning off on the right track. For the ultimate mental advantage, choose a high-fibre, low-GI food like porridge, proven to keep you going for longer.

Sit comfortably

When sitting at your desk for long periods – whether you’re working at home or in the office – avoid back pain by adjusting your chair so that your lower back is supported. Rest your feet flat on the floor and ensure that your computer screen is at eye level.

Rest your eyes

Prevent screen reflection by pulling down blinds on sunny days. Adjust the screen’s brightness or contrast levels, to avoid strain on your eyes, and look away from the screen and into the distance at regular intervals.

Make a stand

Stand up and walk around every 30 to 40 minutes to encourage blood flow and to increase energy levels.

Snack smart

Beat the afternoon energy slump by avoiding temporary ‘highs’ from refined carbohydrates like biscuits; instead, choose protein-rich snacks like nuts or yoghurt. These contain amino acids, essential for staying alert.


Learn to identify the symptoms of stress and make an active choice to speak up if you’re becoming overloaded. Accepting work can win you brownie points in the short term, but being able to say no can be your most valuable asset.

Allow time for exercise

Take regular exercise during the working week to help you unwind and sleep better. If you work in an office, try a lunchtime run or a brisk walk. If you work at home, why not build your own home gym and do a quick workout before breakfast or lunch?

This Money Matters post aims to be informative and engaging. Though it may include tips and information, it does not constitute advice and should not be used as a basis for any financial decisions. Sainsbury's Bank accepts no responsibility for the opinions and views of external contributors and the content of external websites included within this post. Some links may take you to another Sainsbury's Bank page. All information in this post was correct at date of publication.