You’re worried about staying healthy at work? There are a few things that should really help you feel more at ease and more productive in the office/workplace. By making these simple changes to your body, diet and mind, you will be healthier and feel great at work.

Wash Your Hands: It is one of the most basic ways to stay healthy and to help keep your workplace healthy is to wash your hands. If you wash your hands every time you use the restroom, after you sneeze or cough, before you eat, and any other time your hands feel dirty, you’ll be able to stay healthier and help your coworkers do the same. It is also a good idea to keep a bottle of hand sanitizer by your desk.

Avoid Coworkers Who Are Sick: It may sound really basic, but sometimes coworkers who are sick don’t extend the courtesy of avoiding others in the workplace.

Drink Water: A lot of health problems can result from simply being dehydrated. Most people don’t drink enough water. Water keeps your body regulated and free from outside contaminants far better than many drugs. It is advisable to drink at least 8 glasses of water a day.

Take Breaks: Make sure that you rest enough to make things easier on your immune system. There are some excellent stretches that you can do while at the office. For instance, try a deep back stretch by putting your chest on your knees while sitting on your chair. Reach down to your feet and pull your chest as tight as you can against your legs. This will help your back to relax. Next, stand up and counteract hunching posture by extending both arms high over your head to extend your back. Breathe deeply as your lungs open up while doing this one. Finally, try a simple wall squat. Just put your back against a wall in the seated position and use your quad muscles to hold your body with your legs at a 90 degree angle for several minutes.

Eat Well: Fresh fruits, vegetables, whole grains are always an important part of any diet. Be sure to include plenty of healthy protein to help you build lean muscle. Another excellent way to enhance your diet is to take a good daily multivitamin. This will give you the nutrients that you may be missing like Vitamin B12 and Vitamin D.