According to Psychology Today, you’ll spend an average of 90,000 hours at work over your lifetime. Why not make them count by establishing a healthy workplace routine?

Maintain an Organized & Ergonomic Space
Snap a photo of your workspace and examine it for clutter. Look for dangling cords and stacks of paper that need to be organized. Opt-out of unsolicited snail mail via Catalog Choice or PaperKarma.

2. Make easy ergonomic adjustments. Invest in a comfortable chair with armrests that allow you to keep your elbows bent at 90 degrees. Your chair should also support your lower back.

3. The mouse and keyboard should be as close together as possible. Position your monitor an arm’s length away, with the space about 2 to 3 inches from the top at eye level. Pay attention to your posture and take frequent stretching breaks every 20 or 30 minutes.

Manage Job Stress
1. Learn to recognize work-related stress warning signs. Do you have a loss of interest in your work? Are you having trouble sleeping or concentrating? Maybe you have reoccurring feelings of anxiety or depression. It might be time to make a change.

2. The first thing to do is take responsibility. It’s up to you to improve your physical and emotional health. A good first step: improve your communication skills with supervisors and colleagues.

3. Create some workplace rituals to manage stress. Arrive a few minutes earlier and listen to calming music, or sit and meditate before you switch on the computer. Don’t work through your lunch break. Take the time to recharge.

Protect Yourself From Germs
1. For whatever reason, some people still feel the need to come into the office when they’re sick. Avoid contact with coworkers who are exhibiting symptoms of a cold or flu – like coughing or sneezing – and disinfect your work area often.

2. Steer clear of germ hotspots: printers, coffee pots and elevator buttons. While it’s almost impossible to avoid touching these items at some point, be sure to wash your hands after doing so.

3. Speaking of hands, hand sanitizer kills bacteria but does nothing to nix viruses like nasty stomach bugs. Washing your hands regularly is the most effective way to stay healthy. Lather up before eating, after staff meetings or after touching someone else’s desk.

Keep It Active
1. Turn your office into a mini gym about three times a day. Do some arm dips using your chair or desk between meetings, knock out a few pushups after lunch or take a break from that report to do a set of 10 squats.

2. Take your meetings on the go! Instead of limiting yourself to stagnate boardrooms, hit the road for your next powwow. Walk around your building or, if you can, head outdoors for some fresh air.

3. It’s easier to fit in cardio throughout the day than you might think! Quickly tap your toes on the floor under your desk or forgo the elevator and take the stairs. You can also schedule one-minute breaks every hour or so to jog in place.

Katarina is a freelance writer specializing in travel, spa, and beauty and wellness. She’s the author of The Food Lovers’ Guide To Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about interesting destinations and fashionable travel. Her work has appeared in publications like American Spa, The New York Post, Destination Weddings & Honeymoons, Travel + Leisure online and more.