How to Stay Healthy While Working in an Office

Last Friday, I had a bit of an unusual afternoon: our home was taken over by a film crew from CNN! They reached out to me last week about interviewing me for a TV story about healthy eating for new college grads just getting into the workforce. Not gonna lie – even though I’ve done video work before, I was still mildly terrified and considered ignoring the email, but decided not to be silly. Big girl pants (well, dress) = on!

healthy eating for new college grads

The interview itself only took about 10 minutes, but setting up the shot meant they were there for about an hour! There’s so much that goes into filming a short interview.

Fun fact: back in college, I interned at a TV station and newspaper in rural Kentucky one summer because I wanted to do broadcast or print journalism. Since it was such a small station, I was able to actually get my feet wet vs. just getting people coffee all day. My main role at the TV station was filming “Man on the Street” interviews at a local Walmart – basically, asking locals what they thought about current hot topics and then putting the answers into a short round up interview clip that would be played during the local evening news. I met a lot of interesting characters, as you can imagine! ;) I also got to do a couple feature stories, which were super cool. I wish that online video existed back then because I’d love to see those clips! I think I have them on VHS tape somewhere at home…

Anyway! Long story short: mad props for how much work goes into producing a short segment! Here I am with CNN’s Karin Caifa, who interviewed me.

healthy eating for new college grads cnn interview

The story was posted online earlier this week, if you’d like to check it out! Considering how nervous I was I think it went pretty well. :) They also interviewed fellow local food blogger Julie Wampler, who does some cooking in the story. Here’s the piece: CNN: New Grads – Eating Well on a Budget.

Since some of my favorite tips got cut out in the interest of time, I wanted to share some of my best tips for new college grads transitioning to office life – or really for anyone looking to stay healthy while working in an office. Even if you’ve been out of school and in the workforce for awhile now, I think you’ll still find these tips helpful!

How to Stay Healthy While Working in an Office

Lastly, a couple other posts to check out: How to make time for health when you’re busy and Simple Tweaks for a Healthier Life.

What are your best tips for staying healthy while working in an office full time?


  1. 1

    Congrats on the CNN segment! I agree with all of your suggestions as a long time office worker bee. Having healthy snacks on hand was always big for me too. It was my desk drawer stash!

  2. 2

    Hi Anne! Nice work on the interview. What an honor! And I actually started out in broadcast journalism in college as well, and was an anchor on the school’s news show for a semester. I quickly learned that it wasn’t for me and switched into public relations. Great tips you’ve offered here! A big breakfast, healthy snacks and packing my lunch are three things I try to live by too.

    • 3

      That’s awesome! My college didn’t have a journalism major option but I did some work for our paper and interned at the local paper in my college town, too! I guess that’s why I like having a blog. :)

  3. 4

    I appreciate these tips! This past year was my first experience working in an office where I literally sit at the computer all day. It is a graduate assistant position, so it isn’t the most thrilling. My biggest challenge is not eating out of boredom!

  4. 5

    What an awesome interview! Eating healthy has become a lot harder since graduating college and working an 8-5. Mostly because I’m getting a lot less sleep and am eating for energy and to stay awake during the day.

  5. 6

    So cool! You looked great in the video. I’m lucky enough to work on a college campus where there are plenty of great places to walk, so I take afternoon walking breaks pretty frequently. It’s also nice to have a free gym on campus as a back-up if I miss my early morning workout.

  6. 7

    great interview and awesome tips! I work at a college wellness facility and even though a majority of my job is fitness related, I still find myself sitting at a desk way too long some days! Walking breaks are KEY!

  7. 8

    Congrats on your segment! I thought it was great :) also, LOVE these tips. I do pretty much all of them daily and they have made all the difference in my productivity and energy levels.

  8. 9

    Congrats on the segment and what a great topic! I send most of my time in an office and am always looking to make my day a bit healthier. I try to bring my lunch almost every day, but it can be tough will all the office parties and co-workers wanting to order out. On those days, I try to eat a small amount of whatever was brought in and then fill up on a salad brought from home.

  9. 11

    Ahhh that is so exciting!! Good on you for getting out of your comfort zone like that :) I’m a full-time student and definitely have the same struggle. I try to go to a bathroom that isn’t particularly close to me between each class to get at least get a BIT of movement, as minimal as it might be. P.s. I’m studying dietetics and love love love your blog and approach. It’s been fun to read your old stuff from back when you were studying as I go!

  10. 13

    Whoo hoo, look at you on TV – so cool! I wish they had kept some of your other tips in the segment, they are great! I really need to work on eating a snack before I’m hungry, especially when I’m distracted. I’ll be go-go-go and all of a sudden hangry Lauren comes out and it’s no fun for anyone :)

    • 14

      Well, they probably didn’t because I was rambling/way less eloquent and succinct than I was here, ha! And yeah, I hear ya – Hangry Anne is a scary thing.

  11. 15
    Kathy Sherman says

    Congrats on your CNN segment — great job!!! I love your blog!

    Here are some of my best tips for staying healthy in the office setting: (1) If only meeting with one or two colleagues, plan a walking meeting outside during the nice weather; (2) If you have to listen in on teleconference calls – have some fun exercise gadgets available and spend time exercising (unless you need to take notes :)) – i.e. elastic bands, light hand/ankle weights, compact bike pedaler; and (3) Use a yoga ball desk chair to work on your core.

  12. 17

    So cool! Congrats on your CNN video segment! Did you ever imagine you would be interviewed by CNN when you were in college?! Life takes us crazy awesome places. :)

  13. 19

    cool! Good job Anne!

  14. 20

    Well done! :)

  15. 21

    You did such an awesome job!!! Great tips :) glad we got to share the limelight together!

  16. 23

    Your interview is great! Congrats!

  17. 24


    When I worked in an office I always made sure I had snacks on hand in case I got hungry. I would also have a giant 3 L water bottle on my desk so I always remembered to drink water!

  18. 26

    See, aren’t you glad you did the seg? :)

  19. 28
    Roadrunner says

    Great advice — and a neat experience. Nice interview!

  20. 29
    Jennifer Lattin says

    If you don’t mind me asking, I am originally from Western Kentucky…did you intern near there?

    Grats on the segment!

  21. 33

    Congrats for the interview! And thanks for the cool tips!

  22. 34

    This was so GREAT! Loved the video!!!

  23. 35

    Congratulations Anne. I didn’t get to see. My husband has CNN blocked from our TV haha

  24. 36

    So awesome, Anne. You did great on camera :) I definitely sit too much during the workday. Now that I work from home, I have some more flexibility in my schedule to get up and move during the day, but that doesn’t mean I always do. Walking/pacing while taking conference calls, stretching or foam rolling during calls that just require listening vs. active participation and setting an alarm to get up and walk around for 5 minutes are a few of the things I’ve been trying. xoxo

  25. 38

    Thank you for sharing these tips, Anne! How exciting that you got to be on CNN as well. I imagine it is both nerve-wracking and exciting!!

  26. 39

    These are great tips – I changed to a standing desk almost a year ago – and it’s made a huge difference to me. Sitting for such long periods without moving is dreadful for your health – and not just musculoskeletal issues. Stretching or moving away from desk at regular intervals is also a must – but many are reluctant to do this in the office, unfortunately.

  27. 41

    These are great ideas, but many times it is difficult to follow them. The best solution that I found was to walk an hour after work.

  28. 43

    I think the most useful tips for me are: “Turn exercise into social time” and “Set up a standing desk”! By the way I bought massage chair in office and now I’m getting enjoy and relaxation during hard workday.


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