Eating at the desk. Slouching in chairs. Skipping meals. We’re all guilty of brushing off our health at the office. But these bad habits can add up, affecting natural defenses, energy levels and even your posture. Time to pull up your socks and give yourself a little TLC at the office.

Here are 5 tips to make your workday a healthier one:

1. Make a list.

Sounds simple, but it works! Squash feeling overwhelmed and stressed out by listing what needs to be done that day, starting with your most cumbersome tasks first.

2. Swap your seat.

Many employers are open to the idea of switching your traditional desk chair for a stability ball. Over time, this helps build core strength. Start off slow, with an hour a day on the ball, working your way up to swapping out your chair indefinitely.

Tip: Keep shoulders relaxed and take note of where your centre of gravity is on the ball. No slouching!

3. Walk it off.

Get your blood flowing and take a walk around your office once an hour or so. Even a five-minute walk can make a world of difference to your energy levels and productivity.

4. Eat!

Avoid that 3 p.m. energy slump because you’re hungry and set a timer on your cell phone or computer, reminding you to nosh on healthy snacks, like a piece of fruit or probiotic yogurt drink.

5. Work out.

A 2005 study followed 210 workers in England who took part in aerobics, yoga and stretching classes mid-day. Results showed improved time management, productivity and better mental and interpersonal performance—some factors that could reduce stress, which helps support your natural defenses and keep you happier throughout the day.