Like many people, I split my work week between home and the office. I spend three days commuting into work and two days working from the comfort of my home—comfy clothes, flexible schedule, and easy access to my kitchen included. While I’ve found a good rhythm in my remote work setup, the days I spend in the office tend to feel more rigid, less convenient, and often… less healthy.
Over time, I noticed something subtle but important: I wasn’t prioritizing my physical well-being on the days I was in the office. I was sitting longer, moving less, and getting to the end of the day feeling tired in a way that didn’t feel productive or good. So, I started making a few small changes—and it made a big difference.
If you also work in an office (even just part of the week) or spend the majority of your time in a home office, here are three incredibly simple ways I support my health without disrupting my routine or needing a ton of extra time or planning.
1. I Swapped My Office Chair for an Exercise Ball
It might sound silly at first, but hear me out: using an exercise ball instead of a traditional office chair has been a game-changer for my posture and keeping any lower back pain at bay.
Like many women, I’ve dealt with sciatic nerve pain from time to time, and sitting for hours in a stiff office chair only made it worse. I decided to give the exercise ball a try—and within just a few days, I noticed less tension in my lower back, better alignment in my hips and spine, and a little more core engagement (even while I was typing away at my laptop).
I got mine from Amazon, but you can find them just about anywhere—Walmart, Target, TJ Maxx. Look for one that matches your height (there are size guides online), and you can even purchase kinds that won’t roll away every time you stand up. Some even come with stabilizing rings or small bases.
It’s a small swap, but it encourages micro-movements throughout the day that keep stiffness at bay and help me feel more energized when five o’clock rolls around.
2. I Use a Standing Desk Converter (It’s More Affordable Than You’d Think)
We all know sitting for eight hours straight isn’t great for our bodies. But not everyone has the budget—or the freedom—to install an electric standing desk in their office.
Enter: the standing desk converter. Mine is from Amazon for around $60, and it’s one of my favorite items for my health and workspace. It sits right on top of my regular desk and allows me to raise or lower my laptop as needed. I typically like to alternate between sitting and standing every hour or so, depending on how I’m feeling and what kind of tasks I’m working on for the day.
Standing throughout the day helps improve circulation, reduce stiffness in my lower body, and even boost my focus. There’s something about changing my physical position that makes me more alert and intentional, especially during that mid-afternoon slump.
If you don’t want to stand all day (I don’t either!), just having the option makes a big difference. It’s about movement, not perfection.
3. I Stay on Top of My Water Intake (Because Coffee Isn’t Enough)
Let’s be honest: when I’m working from home, I have a better handle on staying hydrated. But in the office? I used to forget to drink water until around 2 p.m.—no wonder I felt sluggish.
Now, I bring my 40-ounce tumbler with me that is full and has a pinch of celtic sea salt in it and aim to refill it at least twice throughout the day. I also set a recurring alarm on my phone to remind me to take a few sips every hour or so—nothing fancy, just a little nudge to keep hydration top of mind.
Drinking more water helps me stay alert, minimizes headaches, and has honestly improved my mood throughout the day. Plus, getting up to refill my tumbler gives me a built-in excuse to take a walking break.
Why These Small Changes Matter
None of these ideas are revolutionary, but that’s kind of the point. When it comes to supporting our health as working women, especially in environments we don’t always have full control over, the best strategies are often the simplest.
I don’t have a perfect wellness routine, and I’m definitely not spending my lunch breaks deep stretching in a conference room. But I am finding small, sustainable ways to take care of my body in the midst of a busy workweek—and those little adjustments have added up to big improvements in how I feel at the end of each day.
If you’re navigating office life and trying to stay well in the process, start small. Your body will thank you.
Have any go-to habits or hacks that help you stay healthy at work? I’d love to hear them. Leave a comment below or connect with me over on Instagram @annielarkboyd.
ANNIE BOYD SOWELL 