We spend so many hours of our days working, so how do we make the most of them? Well, one way is seeing work as an opportunity full of ways to improve our overall health. It might seem difficult to turn office life into something positive and productive for our physical well-being, but there are several simple steps you can take (even starting today) in your workplace that will make you feel better.

Practice good posture while sitting

In a world full of laptops and offices with comfy chairs or couches, it’s easy to slump down in your seat as you stare at a screen. While this might seem like a luxury, it takes a toll over time. Bad posture puts additional strain on your spine and can cause a sore neck or back.

Practice better posture while seated, and you will alleviate that strain. Make sure your computer monitor is at eye level. Find a chair with good support and sit up straight. Bad posture habits are hard to break, so don’t get discouraged if you catch yourself in a position that could cause discomfort.

Set up a standing desk

Studies have shown that living a sedentary lifestyle can lead to a host of health problems. You can avoid sitting all day by setting up a standing desk. Standing can help your posture and reduce neck and back pain. You can burn a few extra calories every day by getting up on your feet, and you can even wake yourself up a little bit if you’re starting to feel tired. If you haven’t used a standing desk, be sure to start slow. Stand for shorter increments initially and slowly increase your time spent standing.

Visit the gym during your lunch break

You may have already discovered your optimal workout routine, but if you’re struggling to find time for the gym on a regular basis, this might be a great option. Try eating at your desk and taking your lunch break for exercise. Get a short workout in. If you don’t like lifting weights, you could try walking around your office park. By being active on your lunch break, you’ll free up extra time before or after work.

Set up a fitness challenge with coworkers

One great way to establish a healthier lifestyle is by having some accountability. Setting up a fitness challenge with coworkers can help you build better relationships, and you’ll have a built-in support group pushing you toward your goals. Perhaps you have a contest to see who can get the most steps in a day, week or month. Maybe you decide on a weight loss challenge. Whatever it is, it’s nice when you have people working toward the same things. If you want a little more fun, you can even kick in a small out of money and set up prizes for the winners.

Pack a healthy lunch

Bring your own food for the day whenever possible. Eating out isn’t the cheapest option, and many restaurants serving up quick eats are not always the healthiest choices. When you bring food, you control exactly what you’re bringing and the portion size. You’ll have more energy after eating a balanced meal, so say goodbye to those sluggish afternoons with limited productivity.

Have any other health or fitness tips? We’d love to hear them! Tag us @kirklands with your best ideas.