If you work a typical 9 to 5 job, you are probably in front of a computer, sitting down, with little room for activity or light exercise throughout the day. Office work can take its toll on your body, with many experiencing problems such as poor posture, neck aches, back pain, eye strain, and even weight gain from the lack of movement. 

Here we take a look at five simple steps you can take towards improving your health at work:

1. Walk whenever you can 

If you are sitting down for the majority of the day, you really want to be taking advantage of any opportunity to get your legs moving. Do you usually use the lift? Take the the stairs instead. If you normally browse the web on your lunch break, go for a walk outside instead. Even 30 minutes of light activity will do your body good, and it will leave you feeling refreshed and ready to tackle the afternoon with a clear mind. 

2. Drink lots of water

It is important to stay hydrated throughout the day, and it's easy to forget when you are caught up in work. However, the benefits of staying hydrated will allow you to work better, and keep you in better health. Drinking more water can help you to stay alert, reduce fatigue and alleviate headaches and muscle cramps, issues that might not allow you to perform as efficiently as usual.

3. Ditch the sugar

Offices are usually filled with all sorts of sweets and treats, and while the occasional sugary snack isn't fatal, if you eat too much sugar and sit down all day, you are likely to put on weight. Try switching chocolate bars for fruit, or take your afternoon tea without a spoonful of sugar. You only need to make small changes to your diet to feel the benefit. 

4. Don't overlook ergonomics 

A huge problem for office workers is eye strain, and back and neck pain. Sitting in the same position, day in-day out, can put an enormous amount of strain on the body which is why you need to ensure that you are positioned in the most appropriate way to minimise pain and future complications. 

If you are on a computer all day and experiencing headaches, you might be suffering from eye strain due to how you are positioned. To minimise eye strain, ensure that you are at least arms length away from your screen. Also, be sure to take regular breaks where you look away toward something in the distance for a couple of minutes, this will give your eye muscles a chance to relax.

You might also suffer from pain in your back or neck. Make sure that your screen is positioned properly on your desk, so that you are directly facing it - you shouldn't have to crane your neck or twist to see your screen properly. Also, ensure that your feet are firmly planted on the floor, and that your knees are at a 90 degree angle. And of course, don't forget to take regular breaks from your chair to stretch out all of your muscles!

5. Take care of your mental well-being at work

Taking regular breaks doesn't just help your body physically, it can also help your mental well-being in the workplace. Taking a break from answering phones or emails can help you to refocus, and reduce any feelings of anxiety that are caused by being overwhelmed. Go for a walk, go and make a cup of tea, or just go and sit in a quiet part of the office for a few minutes away from your desk.