Office jobs are really that bad

15 things they do to ruin your health in the workplace

So that you stay fit and healthy at work, this time we are going to introduce you to 15 things that you should absolutely avoid in the office during working hours.

Sitting too long

Persistent sitting and a poor and static posture can lead to a herniated disc

If you sit too long, you only consume a few calories and your metabolism and cardiovascular system run on the back burner. This increases the risk of cardiovascular diseases and metabolic diseases such as diabetes.

The leg veins are also strained by sitting for too long, because the blood sinks more easily in the legs and leads to a congestion in the vessels. Swelling as well as the promotion of varicose veins are the result.


Half an hour of exercise a day already has a positive effect and can also be easily planned into every day's routine.

Possible activities:

  1. Cycle to work or get off one stop earlier for a short walk. If you go by car, you can park a little further away.
  2. Change your seating position frequently and actively look for opportunities to move. Instead of sending an email to your colleague, you can walk to him, take a longer detour to the canteen or take the stairs instead of the elevator.
  3. Use your lunch break for a short walk.
  4. Exercise after work. For example, exercises with your own body weight (including "Fit without devices" available on Amazon), take a walk or do housework and gardening.
  5. If possible, put your legs up every now and then. This relieves the veins.

Bad indoor climate

An unfavorable indoor climate can cause headaches

A bad indoor climate in the office can lead to colds, conjunctivitis, dry mucous membranes, allergies, nausea and dizziness. Headaches, difficulty concentrating and symptoms of fatigue can also be the result. Drafts or cold air currents also cause neck and back pain.



The following applies to a good indoor climate in the office:

otherwise the installation of air humidification systems can be useful

  • pay attention to regular intermittent ventilation
  • Sun protection devices are necessary, especially in summer
  • Air conditioners should be adjustable and serviced at least twice a year

High noise level

Noise in the office creates stress / Photo: Voyagerix /

Noise in the office reduces productivity and motivation. A consistently high noise level can also trigger stress.


Here are a few tips for lowering noise levels in the office:

  • When purchasing, pay attention to low-noise devices (the products with the "Blue Angel" seal of approval are particularly low-noise)
  • Loud devices such as plotters, copiers etc. should be placed in a separate room if possible
  • Room walls should be equipped with a sound-absorbing surface
  • Instead of floors with tiles and hard slabs, sound-absorbing carpets are suitable
  • Hard surfaces such as glass, ceramics and steel reflect sound, furniture made of wood is better
  • set up mobile folding walls for sound insulation
  • People who have to communicate with each other regularly for professional reasons should be placed as close together as possible
  • Cell phones are only allowed to vibrate instead of ringing in the office
  • If you switch from telephone receivers to headsets (headphones and microphone), those on the phone speak more quietly
  • Set up an escape room where you can work without distraction

Psychological stress

Constant stress has an enormous impact on health

Constant stress in the workplace can cause cardiovascular diseases, migraines, tinnitus or back problems. Those affected are also particularly prone to burnout.

Causes can be:

  • predominantly routine tasks as well as excessive or insufficient demands
  • Working under great time pressure
  • changing and / or long working hours
  • lack of opportunity to have a say in the location of breaks
  • missing information
  • inability to organize work to a certain extent
  • lack of social contacts
  • unfavorable leadership behavior
  • Conflicts


Avoidance of psychological stress through:

  • Optimization of processes and tasks with high work intensity
  • changed working time regulations and break organization
  • improved use of work equipment, e.g. B. with hardware or software problems
  • Introduction of rules for a culture of discussion and coordination
  • Introduction of trouble-free work phases

Badly furnished workplace

Not a nice place to work / Photo: sdecoret /

The working atmosphere as well as the productivity and motivation of employees suffer from a poorly equipped workplace. Poorly adjusted desks, monitors and chairs also cause neck and back problems and are detrimental to nerves and tendons.


Here are some things to look out for:

desk chair

  • Height, width and seat depth should be individually adjustable to the user
  • Armrests for relief and a backrest that can be moved forwards and backwards are ideal
  • When sitting, keep your legs at an open angle and your feet firmly on the floor to prevent blood vessels being pinched off
  • People with short legs can use a footrest (available on Amazon)
  • Change your sitting position frequently and get up at regular intervals

writing desk


  • must be free of flicker and reflection
  • Monitor should be placed at a distance of 60 to 80 centimeters from the eyes
  • the top line of the screen should be at eye level at most
  • use at least a 22 inch monitor (available for example on Amazon)
  • Use monitor arms when you need extra desk space

Not enough breaks

Taking a break is important / Photo: contrastwerkstatt /

Eliminating break leads to tiredness, exhaustion and exhaustion. This is at the expense of your health and also reduces productivity.


  • set up regular breaks. A timer using a smartphone helps with this.
  • even short interruptions of about a minute have a positive effect
  • take short breaks to have a drink or go out into the fresh air to recharge your batteries

Imbalanced eating habits

Always prefer healthy fruit to sweets / Photo: pilipphoto /

A balanced diet is essential to keep you focused and productive. Malnutrition and irregular meals lead to: bad mood, tiredness, lack of concentration, loss of performance, deep lunch breaks, cravings and thus weight problems.


  • consciously choose the healthiest option for bakery shops, snacks and delivery services
  • do not eat at the computer
  • while you eat, focus solely on your meal
  • take a healthy, preferably homemade, snack with you when you go to work

Bad air

It is difficult to concentrate in bad air / Photo: Antonioguillem /

Bad room air can lead to tiredness, a drop in performance, concentration problems, headaches, dizziness, a general weakening of the immune system and even chronic diseases such as allergies, cardiac arrhythmias or respiratory diseases, especially during the heating season.


  • Regular, short burst ventilation (about every 2 hours for a maximum of 5 minutes) so that the humidity is increased
  • humidifiers can also ensure a pleasant room climate
  • Plants also make a good contribution to indoor air, but they cannot replace the measures listed above

Insufficient hydration

You play it safe with water: sebra /

If you drink too little during the day, this can lead to headaches, tiredness or difficulty concentrating. A lack of water also puts a strain on the circulation and digestion because it thickens the blood.


  • add fruit to your water for a delicious fruit flavor in case you find water bland and tasteless
  • You can freeze fruits and add them later for a cold drink instead of ice cubes
  • if you miss carbon dioxide in the water, try a club soda or sparkling water
  • use an app that counts how many glasses or liters of water you have drunk
  • set up a ringtone to remind you to drink water
  • bring a reusable bottle to work that you can refill
  • eat fruits and vegetables rich in water
  • use a water dispenser that gives you an unlimited supply of filtered and chilled water

Too much stress

Constant stressful situations have a negative effect on our health / Photo: Elnur /

Stress can lead to physical as well as psychological complaints. These include sleep problems, malaise, difficulty concentrating, irritability, motivation problems, fears, back pain, headache, stomach ache, fatigue, increased blood pressure, restlessness and heartburn.


  • Be careful not to neglect your family and friends even in times of stress
  • avoid leisure stress and give yourself time to relax
  • plan your tasks to avoid getting bogged down or forgetting something
  • dare to say "no" if you know, for example, that you will not be able to keep an appointment
  • turn off your cell phone, Blackberry or laptop if you don't want to be disturbed
  • avoid distractions that cost you time and nerves
  • take small breaks regularly
  • Whenever possible, seek help from colleagues if you cannot do a task on your own
  • look for a hobby that you enjoy and that you know will not become another stress factor

Bad lighting

Daylight is ideal for working! / Photo: detailblick-foto /

Poor perceptual conditions in the office have been proven to be the trigger for: headaches, flickering in front of the eyes, burning or watery eyes, poor work performance as well as motivation and a lack of concentration.


  • ensure that lighting is tailored to your needs
  • the illuminance must be at least 100 lx in hallways, 200 lx at a workstation within a building and 500 lx at computer workstations
  • make sure that there are no reflections on the monitor from other light sources

Bad posture

Schematic representation of a herniated disc

Bad posture during office work can not only lead to tension in the back, shoulder and neck, but also headaches, dizziness and a blurred field of vision. If left untreated, these symptoms can even become chronic, manifested by persistent pain that does not go away.


  • adjust your office chair to your own measurements so that you adopt a healthy posture
  • change your sitting position several times a day
  • loll around in the chair from time to time so that your intervertebral disc is relieved
  • get up in between and take a few steps
  • If you have a tense neck, circle your shoulders or do stretching exercises at work
  • incorporate sport into your everyday life so that your muscles are not permanently unilaterally stressed
  • make sure that your monitor is about 70 centimeters from your face
  • alternatively, you can switch to a special seating ball for the office at short notice (!)

Unsatisfactory work

Dissatisfied with the job / Photo: kite_rin /

If executives ignore the concerns of their employees partially or completely, the consequences are usually frustration and disappointment. This in turn has a negative impact on the psychological and physiological state of health of the workers.


What employees can do:

  • get some fresh air or exercise
  • do something good for yourself by, for example, taking a fragrant bubble bath in the evening or going to the cinema
  • seek support from friends or family
  • Long-term frustration can lead to depression, so in this case seek professional help from a doctor or psychologist

Too small offices

Photo: Andrii Kozachenko /

Employees in open-plan offices are often stressed faster, less productive and also get sick more easily. They also suffer from overstimulation, loss of privacy, loss of identity, low productivity, and low satisfaction.


Etiquette rules for the open-plan office:

  • No strong smelling or oily dripping food is eaten in the office
  • Phoning is only allowed in low levels