Why Office Work is Making Us Unhealthy — and What to Do About It

The Modern Workday Trap

Take a moment to picture your average workday. Desk. Meetings. More desk. Maybe a hurried lunch while replying to emails, and before you know it, it’s 5pm and you've barely moved.

It’s easy to fall into this rhythm. We’re balancing deadlines, meetings, family logistics, and a never-ending to-do list. But for all the benefits of convenience and connectivity, they have come at a cost.

Our bodies are built for movement. Yet many of us now sit for 9+ hours a day — and the health consequences are catching up. From poor energy and mood swings to increased risks of blood sugar issues, heart disease, and hormone imbalances, office life is taking its toll.

But the good news? You can absolutely make a difference.

Here are five ways office work is impacting our health — and five fixes to help you thrive.

1. We’re Sitting Too Much

The challenge:
Long commutes, desk jobs, back-to-back meetings, and evenings on the sofa add up to 10–12 hours of sitting per day. Prolonged sitting reduces circulation, weakens muscles, slows metabolism, and contributes to pain, constipation, and low energy.

The fix:

• Add “movement snacks” — 2–5 minutes every hour

• Try walking meetings

• Stand for one or two calls a day

• Explore standing desks or under-desk pedals

2. We Eat on Autopilot

The challenge:
Busy days = reactive eating. That often means ultra-processed snacks, rushed meals, and eating at your desk. This pattern spikes blood sugar, clouds focus, and disrupts digestion.

The fix:

• Aim for 3 balanced meals with protein, healthy fats, fiber, and colour

• Prep quick, nutrient-dense options (boiled eggs, hummus, oatcakes, veggie sticks, tinned fish)

• Step away from your screen to eat — even for 10 minutes

3. Stress is Constant

The challenge:
Chronic stress keeps cortisol high, disrupting blood sugar, sleep, digestion, and hormones. It also increases cravings for sugary, high-fat foods.

The fix:

• Take 10 deep belly breaths before calls

• Step outside for natural light and movement

• Build 5 minutes of screen-free quiet into your lunch

• Support stress resilience with foods rich in vitamin C, magnesium, and B vitamins (leafy greens, oats, seeds, lentils, dark chocolate)

4. We’re Wired and Tired

The challenge:
Even after work, we stay “on” — emails, Slack, social media. Blue light and mental overstimulation suppress melatonin, disrupt sleep, and impact hunger hormones, increasing cravings.

The fix:

• Log off 90 minutes before bed

• Create a calming evening routine (herbal tea, warm shower, light reading, gentle stretching)

• Support sleep nutritionally — magnesium, herbal teas, and balanced meals

5. Convenience Food is Letting Us Down

The challenge:
On-the-go food is quick, but often ultra-processed and nutrient-poor. Over time, this leads to gaps in B vitamins, magnesium, iron, omega-3s, and fibre.

The fix:
Upgrade your convenience with simple, nourishing “assembled” meals:

• Wholegrain wrap with salmon, tzatziki, cucumber, and rocket

• Salad with pre-cooked lentils, chicken, and tomatoes

• Boiled eggs with oatcakes and hummus

• Greek yoghurt with chia, berries, nuts, hemp, and flax

Work Smarter, Live Healthier

Office life may be the norm, but it doesn’t have to undermine your health. The goal isn’t a drastic overhaul — it’s small, consistent tweaks built into your day.

Start with one change: a walking meeting, an intentional lunch, or a screen-free evening. Over time, these shifts compound, transforming energy, focus, and wellbeing.

Your body will thank you.

About the Author

Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness, a nutrition and health clinic specialising in cardiometabolic health.

Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver, and heart disease.

Click here to book a free call and find out how you can achieve your health goals.