Spending eight hours a day in a chair, staring at a computer, five days a week can really impact your body. From preventing eye strain and neck tension to resisting those tempting office snacks, these tips will help you stay healthy and fit at work.

1. Be mindful of who you snack with. Eat with people who are trying to lose weight and get fruit bowls instead of candy bowls.

2. Drink enough water to stay hydrated. The 3 o'clock slump experienced at work could be a result of dehydration. Snack on fruits like oranges, grapefruit, grapes, watermelon, and apples, which are also great sources of water.

3. Take a walk during lunch, walk to work, or take the stairs instead of the elevator to stay healthy and fit. Find a walking buddy you can rely on for your daily walk—someone who will motivate you to go, even when you feel too busy.

4. Eat a healthy lunch but manage portion sizes; avoid excessive amounts of food.

5. Prevent Tension Neck Syndrome that can lead to neck and shoulder pain, muscle tightness, and tenderness by using a speakerphone, a shoulder cradle, or a headset when you are on the phone at work.

6. Avoid eyestrain, which can lead to headaches, trouble focusing, and heightened sensitivity to light. Your screen should be at arm's length from your eyes. If you find yourself squinting to read the content, try increasing the font size on your computer.

7. Take a vacation to recharge your "batteries" and refresh your mind. Vacations help reduce stress, which can weaken your immune system and increase the risk of illness, while also giving your mind a break from work.

8. Avoid long, continuous stretches of workdays. Burnout can weaken the immune system, disrupt sleep, and hinder concentration.

9. Clean your keyboard, mouse, and phone using a disinfectant cleaner or spray to help prevent the spread of infectious viruses.

10. Be aware of yourself. Understand your own limits and do your best to stay within them, considering the demands of your job.