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Most office jobs require you to spend an average of eight hours a day working at a desk or being relatively immobile. With the exception of lunch time, maybe you don’t even realize how long you’ve been sitting down until it’s time to clock out and commute back home. Being seated for long hours at a time and facing the stress of the workplace is less than ideal, but you have options to integrate healthy habits into your workday.

Here are some simple habits you can incorporate into your workday to ease stress and contribute to your overall health:

1. Taking short breaks: Though it is easy to stay in the zone when working—and it actually feels productive—it is important to take short breaks throughout the day. They help you take your attention away from your computer screen and recharge your brain. Your concentration becomes better, and you are forced to change your posture just by getting up, stretching and walking around for a few minutes. Experts suggest taking a five-minute break every hour.
2. Drink water: While it might seem obvious that we should be drinking water, hydration is also an easy way to energize you during a long day at work, and effectively provide you with much-needed hydration that can help you focus better.
3. Eat healthy: In addition to saving money, bringing your own lunch to work means you have the choice to eat something healthy, as well as something different every day. You should make nutritious food choices and avoid the easy way out—ordering in or take-out. Opt for whole grains and lean proteins with a side of fruit or veggies. The same applies to your breakfast: you need energy to go through the day, so choose a well-balanced breakfast that will provide you with the right nutrients until it’s time for lunch.
4. Improve your posture: It is easy at most office jobs to slouch down your chair or be hunched over your desk. Such postures, however, put strain on your muscles especially if they are used for a long period of time. Be attentive to how you are sitting, invest in some good furniture that provides you with back and neck support—or get equipped with a back-support cushion, a foot rest, a foam cushion for your wrists or even a laptop riser so it is on eye level. If in doubt, ask your work if they can provide an ergonomic evaluation of your workspace to help you get in proper alignment.
5. Get to work early: Even though it may seem like you are working extra time, getting to work early can actually make your day less stressful. It gives you time to start the day without jumping head-first into the work you need to do, and it provides you with the opportunity to also socialize with your co-workers. After all, you are probably in the same boat, so why not build community?