You spend about half of your waking hours at your job. Whether you work from a home office or sit behind a desk at your corporate office, let’s admit it, it is tough to stay healthy when you’re working crazy hours. Not all of us have the luxury to go to the gym or a yoga studio after five, so let’s talk about how you can use your workspace to improve your health and overall wellbeing. Give your office routine a little attention, and you’ll find that work and wellness can wonderfully co-exist.

1. Give your hips some love with as little as 5 minutes a day.

If you’re chained to your desk chair for long hours every day, this is a rule you should definitely follow. Years of sitting for long hours can cost you loss of hip mobility, which can have a chain of other physical effects, including chronic lower back pain. You can easily undo the damage with a few daily minutes of hip stretching. Try fine-tuning your hip hinge using a wall or the edge of your desk. Not enough privacy at our workplace? Give your hips some love at home instead. Soon, you may forget that you ever had pain!

2. Eat away from your desk.

It is important to clearly distinguish your work zone from the area where you can relax and loosen up. Start by having lunch with your colleagues, away from your desk. This will not only help recharge your brain for the upcoming afternoon and boost your productivity, but you will also be less likely overindulge while you are distracted.

3. Get up and move.

Do you get mentally and physically exhausted after only a few hours of work? Reset your mind and body with a brisk walk or a quick run during your lunch break. Or how about squeezing in a mini workout? Keeping small workout props in your car or close to your desk can motivate you to take exercise breaks more regularly.

4. “Turn off” and meditate.

Meditation, even for a short period of time, can be refreshing, calming, and help you destress. Put on some headphones and turn on a meditation app such as Headspace, close your eyes, and follow the instructions. With practice, you will start to feel fully energized and ready to take on any challenge afterwards!

5. Bring a yoga class to your workplace.

Numerous studies have proven positive effects of office yoga on both mental and physical health. Not only does it boost energy, but it also prevents the burnout feeling. Do yourself, your colleagues, and your boss a favor, and suggest  hosting yoga classes at your workplace. With Stand & Stretch, you can bring the yoga experience to a boardroom, where no mat setup or change of clothes is required.

6. Keep healthy snacks on hand.

Having healthy food choices at your fingertips will make you less likely to pick up something convenient (and unhealthy) nearby.

7. Every day, do one extra thing for your future self.

Remember the sensation when you get more done than you originally planned? Whether it is sending the one last email you have been postponing the whole day or cleaning up your desk before leaving the office, do something today that you’ll be glad you did tomorrow. Warning: The feeling of being accomplished is addicting!

In addition to these tips, always remember the fundamentals of wellness: Stay hydrated, ground yourself with self-care, learn how to set boundaries, and most importantly do not overwork yourself.