10 Health tips for webmasters and others with desk jobs

As a website owner or in general someone with a desk job, you sit a lot and should counteract this by using our 10 tips to stay healthy! Sitting a lot means you should be very mindful of your health.

What we'll cover in this article:

Become a healthier webmaster starting today!

If you're a webmaster, a lot of your time will be spent at a desk creating and optimizing the websites you own. This means you probably sit a lot, which may be detrimental to your health if you don't counteract it with positive habits in your daily life otherwise.

While we catered these 10 tips for a healthy lifestyle to website owners, they easily also apply to media buyers and anyone else working a desk job.

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Tip #1: Get up every hour.

You should aim to get up every hour of your working day. Even if it's just a quick walk to the restroom that is furthest away from your desk, this gets blood flowing and activates your circulation. It will make you feel a lot more refreshed.

get-up-and-walk-through-the-office

Of course it's not always 100% possible to do this every single hour, but it should be your goal to at least move for 5 minutes every hour whenever it's humanly possible. You should set timers on your phone or computer to alert yourself to get up and do something every hour for 5 minutes.

Tip #2: You're banned from escalators, moving walkways and elevators.

You already sit enough, so you don't need to also spend time standing still, when you're going somewhere. Walk as much as possible throughout the day and always take the stairs. No exceptions.

If you're at the airport, don't use those moving walkways they have. Actually walk the full distance to your gate, baggage claim, etc.

Tip #3: Get a Fitbit.

Or any similar device that will track your steps throughout the day. Fitbits just generally lend themselves well to people that have friends, family or co-workers who also use them, because then the challenges you can take part in through the app my additionally motivate you.

Aim for 10,000 steps each day. Every single day.

Tip #4: Weight train three times per week.

Lifting progressively heavier weights with primarily free weight movements like the barbell squat and barbell deadlift, which tax your whole body, in a full body training program three times per week is extremely efficient (you'll probably only need 45 minutes per session to pull it off).

It can help you burn calories during and after exercise, improve bone density, and add muscle to your body (which increases the amount of calories you burn and makes you look more toned), among other great benefits.

crossfit

BRB doing Crossfit.

Tip #5: If available, join office sports teams with your co-workers.

If there is a recreational team for some type of sport at your office, you should join it. It'll be a great chance to hang out with your co-workers in an easy-going environment, all while getting the benefit of having some regular exercise in your weekly routine.

Tip #6: Don't skip lunch.

Often, it can be very tempting to just grab something to eat at your desk and then just work through your lunch break. While we may tell ourselves this is a good idea because it's efficient, it will actually make you less productive long-term.

Your lunch break can be a chance to get up and move while you eat or socialize with your co-workers at the office cafeteria. Use this time wisely to refresh your body and mind, before hitting the rest of your work day full throttle with a fresh mindset.

Tip #7: Do something active after work, before going home.

After you leave the office in the late afternoon or evening, you shouldn't head straight home to go lay on the couch and binge-watch Netflix shows.

Instead of doing that, hit the gym for a yoga session or go for a long walk. Even if you only spend 30 minutes to an hour doing something active after work, this habit will benefit you greatly long-term as you'll get regular exercise every day.

Tip #8: Take a brisk 10 minute walk after every meal.

Every time you finish a meal, you should go walk for 10 minutes at a brisk pace that gets your heart rate up. It's an easy way to get 30-40 minutes of extra walking into your day without much effort. Just walk somewhere quickly for five minutes and then back to where you started and you'll have a 10 minute walk to add to your day.

Over time, this has been shown to improve insulin sensitivity, mental acuity and overall well-being. Stan Efferding, pro bodybuilder and powerlifter, describes some of the science behind this concept in this video on YouTube, if you're interested in learning more.

It's much easer to commit to several 10 minute walks per day than it is to devote 30+ minutes to a single walk every day. At least for most webmasters I know this is definitely true.

Tip #9: Avoid restaurants. Prepare your own meals instead.

Even food prepared at nicer restaurants is generally more loaded with added salt & sugar than something you would make at home with fresh whole ingredients.

Always opt for bringing your own lunch to work, whenever possible. It's not only less expensive, but also a lot healthier to do this. It also helps you to develop a good relationship with food, when you prepare your own meals and know what precisely has gone into them.

Tip #10: Drink more water.

Most people don't drink enough water. Try replacing sugar-ridden beverages like soft drinks with water whenever possible, and look to drink water whenever you're thirsty instead.

There is of course nothing wrong with treating yourself every once in a while, but the majority of what you drink should be water by a very large margin.

bottles-beware

There are a lot of different recommendations out there about how much water you should drink. In reality, it probably depends on your lifestyle, the climate you live in, and several other factors. Luckily the human body generally tells us when we should drink something. It does this by making you feel thirsty. So, whenever you're thirsty, it's safe to say you should drink a glass of water.

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We hope these 10 health tips for website owners, and all people with desk jobs for that matter, help you to get into some more healthy habits if you're someone that spends a lot of time at the office sitting in a chair.

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