Long hours at the office, mainly in front of a computer, do not comprise a physically active workday. Many people spend at least one-third of their lives at work. Eight hours in a chair in front of a computer, five days a week can take a toll on your body.

“Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight. Sitting is bad for lean people, too,” says Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative.

It’s in your best interest to develop healthy work habits to improve the quality of your life. Don’t allow your workplace to contribute negatively to your health. The importance of keeping a healthy mind and body cannot be overemphasized.

1. Start your day with a healthy breakfast

According to the Dietary Guidelines for Americans 2015-2020, a healthy eating plan emphasises fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts.

Eating a big protein-rich breakfast may help lower your levels of the hunger-signaling hormone, ghrelin, and reduce snack cravings later in the day. Being healthy doesn’t mean you must compromise taste and creativity.

You can try on-the-go meal replacements if you are in a hurry but wants to stay healthy. According to Predator Nutrition, “..meal replacement product is great for those who struggle to find time in the day to prepare a meal, but who want to avoid the unhealthy (and expensive!) option of fast food”. The CEO of Predator Nutrition is committed to educating people on nutrition, what to eat, how to work out, and what supplements to take for a healthy lifestyle.

2. Give your eyes a break

It pays to take regular breaks at work. Your eyes don’t particularly enjoy staring at screens all day. Digital screens emit blue lights that could be harmful to your eyes. They can strain your eyes and cause dryness. They also cause general fatigue, lack of concentration and headaches. Lack of eye care, inappropriate lighting at workplaces and improper work set up are the basic reasons of computer eye strain.

Try including foods in your diet that will help nourish your eyes and will help to keep away from eye strain. Foods that are rich in omega3 fatty acids, vitamins such as A, C and E will keep your eyes protected from such issues and in turn making your work productivity better and faster.

3. Watch your calories

Your choice of food can add a few hundred calories to your daily diet if you’re not careful, and they can leave you with unwanted pounds if you help yourself day after day. Take purposeful breaks, get a breath of fresh air, and skip the unhealthy snacks.

If you feel hungry, and still want your snack, have a small, healthy snack combining low glycemic carbohydrates and protein. Fruits like oranges, grapefruit, grapes, watermelon, and apples are healthy choices that can also keep you hydrated. Get hydrated. Aim for eight to ten glasses every day. It can help keep you hydrated. Many foods are also good sources of water.

4. Take breaks on purpose

Your work may require that you sit at all times to achieve maximum results, but the key to better health for sedentary workers is to do some kind of activity every day. It doesn’t have to be a five-mile sprint. A walk to and from work, taking the stairs, or doing some light stretching can keep you healthy, even if you stare at screens all day.

Always remember the 90-20 rule! Taking a break after your long productive streak. Don’t work longer than 90 minutes without a break. Breaks helps you refresh, recover and rest your eye muscles.

5. Adjust your computer

You can work better, do more and stay healthy if you take a second look at your computer and adjust the height of your work computer or laptop. According to Dr. Jim Sheedy, director of the Vision Performance Institute at Pacific University, the top of your the screen should be level with your eyes. If your screen is to low, your head points down, causing neck and back aches. High displays, meanwhile, contribute to dry eye syndrome.