Many Canadians spend around 9.8 hours a day being sedentary, much of that time at a desk. You may feel stiff after a full day at your desk. Your eyes might get tired from staring at screens. Even your focus may drift by mid-afternoon. These issues are common, but they often go unnoticed until they begin affecting your daily routine.
The good news is that you don’t need to make big changes to feel more at ease during your workday. A few thoughtful habits can help support your physical comfort and help you stay alert. From how you set up your space to what you eat and drink, small steps can go a long way. Here are practical ways to take care of yourself during long office hours.
Get Up and Move Every Hour
It’s easy to lose track of time when you’re focused on your screen. But sitting for long stretches can leave your body feeling stiff. Setting a timer to remind yourself to get up once every hour can help. You don’t need to do a full workout—just stand, stretch, or walk around the room for a minute or two.
If you have a phone call, try walking while you talk. These small breaks can help you stay active during the day.
Choose Snacks That Support You
During a long workday, it’s common to look for quick snacks between tasks. But not all snack choices support steady focus. Options like fruit, unsalted nuts, or plain yogurt can help you feel more balanced without adding too much sugar or salt. Preparing a few snack portions in advance makes it easier to make thoughtful choices when you’re busy.
Alongside nutritious snacks, some individuals choose to include health-friendly supplements from brands like USANA Health Sciences as part of their daily routine. These supplements are intended to be used alongside a balanced diet and active lifestyle to support general wellness routines during a typical workday.
Making simple, practical choices—like keeping smart snacks at your desk and following a routine that includes health-friendly practices—can help support your comfort and consistency during office hours.
Drink Water Throughout the Day
Many people forget to drink water until they feel thirsty. But sipping small amounts during the day is a simple way to support your body. Keep a refillable water bottle on your desk so it’s always within reach.
Cold water with lemon or sliced cucumber can make it more enjoyable to drink. If you often forget, try using an app or a sticky note on your monitor as a reminder. Drinking water regularly can also help keep you alert, especially when work stretches into the late afternoon.
Use Natural Light When You Can
Lighting plays a big role in how you feel during the workday. Natural light helps support alertness and visual comfort. If you work near a window, try to face it or sit beside it. This can make your workspace feel more open and welcoming.
If you don’t have access to natural light, use bright but soft white lighting. Good lighting helps you focus on your tasks and can support your overall comfort at work.
Take Short Breaks to Reset Your Focus
Working for hours without a pause can make it hard to stay on task. A short mental break every now and then can help you reset and return with more clarity. Even five minutes away from your desk can be enough. You might step outside for a breath of fresh air or simply close your eyes and stretch.
During these short breaks, try not to check your phone or scroll through social media. Instead, give your mind a chance to rest. Looking at something far away or doing a light task like washing your mug can help ease screen fatigue. Taking small moments like these throughout the day can support your focus and help you stay more engaged in your work.
Keep Your Desk Tidy and Easy to Use
A cluttered desk can make it harder to think clearly. It can also slow you down when you need to find something. Keeping your workspace neat doesn’t require much effort. Start by removing items you don’t use often. Store them in a drawer or shelf so your surface stays clear.
Use trays, small boxes, or organizers to group similar items together. This can include pens, papers, chargers, or sticky notes. Wiping your desk at the end of the day can also help you start fresh the next morning. A clean space often feels more inviting and helps support a more focused mindset.
Dress for Comfort Without Losing Function
What you wear during the workday can affect how you feel. Clothes that are too tight or stiff can make it harder to sit for long periods. Choose soft fabrics that let you move freely, especially if you work from home.
If you’re in an office, you can still find clothes that look good and feel comfortable. Stretch fabrics, flat shoes, and layers can help you adjust to the temperature and move with ease. Being comfortable during your workday allows you to focus more on your tasks and less on your outfit.
Create a Routine That Signals the End of the Workday
When work blends into personal time, it can feel like the day never ends. That’s why it helps to have a routine that marks the close of your work hours. This can be as simple as turning off your laptop, tidying your desk, or changing into casual clothes.
You might also go for a short walk, prepare dinner, or do a hobby that helps you shift gears. These small actions send a message to your mind and body that the workday is done. This helps support a better balance between work and personal life, even if you’re working from home.
Long office hours are part of life for many Canadians. But that doesn’t mean you need to feel worn out or uncomfortable. Simple habits—like standing up once an hour, keeping your desk tidy, or using health-friendly supplements when needed—can make your day more manageable.
By being aware of your posture, your meals, and your workspace, you can support your comfort and focus throughout the day. You don’t need to make big changes to notice a difference. Even small steps can help you feel more at ease while working, no matter where your office is.