If you often feel tired after a long day at work, it’s time you change a few habits to ensure you stay healthy and in shape while working in an office.

Adopting the “all work no play” attitude may sound like a great idea at first, but dwindling energy levels and cravings soon catch up.

Many professionals are guilty of passing their lunch hour to catch up with work. But enjoying your lunch away from your PC and taking regular intervals between your work day can do wonders for your creativity and productivity levels. Plus, it’ll ensure that you stay healthy and in shape, especially if you’re working in an office job.

Start with eating breakfast

Although this may sound like a cliché, it's very true; breakfast is the most important meal of the day. If you eat a healthy balanced breakfast you’re more likely to consume less food in the day. By eating a good breakfast you’ll also increase your energy levels.

Stay away from the sugary stuff

Yummy sweets will perk up your day, but will end up doing you more harm than good in the long run. Instead of buying sweets to satisfy a craving, bring snacks from home like fresh fruit, veg or savoury crackers. If you really can’t survive on grass alone, have a small piece of dark chocolate.

Read: How to be happier at work

Forget gas and sugary drinks

While these may taste great, you’re not doing your waistline or health any favours. If you really do need something to keep you awake, consider having green tea or coffee – but not too much.

Pack in your own lunch

Not only do restaurants and takeaway places have large portions of food, you will also end up spending much more money on buying lunch every day than if you prepare your own lunch at home.

Read: 7 things you need to stop wasting your money on

Water is key

Water is great. It’ll keep your mind off sugary drinks and help fight off other unhealthy cravings. Tiredness is often caused by dehydration so drink plain water or add some lemon or cucumber to your water to stay awake and focused.

Make sure you move around

Sitting at your desk all day can make you extremely tired. Take a break every hour or so just to give your legs a quick stretch. Instead of sending an email, consider getting up and talking to your colleague, use the stairs instead of the elevator if you need to go to another floor or stand up more often instead of sitting. These options are better for your health and will keep your energy levels high. 

Read: Is your job killing you?

Find a hobby

Whether you join the gym or a running club in your area, it's important to find a hobby outside of work. Doing exercise as a hobby is especially helpful as it’s a great way to relieve built up stress.

Don’t be afraid of sleep 

Studies show that you need at least eight hours of sleep every night to ensure you wake up refreshed and ready to tackle the day ahead. The programme that keeps you awake until after midnight every night will only cause you to be less productive the next day.

Get inspired
Make your work space your own by putting up photos, motivational quotes and personal items. Not only will it serve as a reminder to stay healthy, it will also inspire you to reach your goals. 

If you can't see any of these tips working for you, then maybe it's time for a complete career change?