Many of us spend most of our day in the office, which increases the chances of catching a cold or the flu. But there are some simple steps that we can take to reduce the likelihood of getting ill. In this blog post, we'll take a closer look at how to avoid getting ill in the office.


Wash your hands properly

One of the most effective ways to prevent the spread of germs is to wash your hands regularly and thoroughly. Use soap and water, and scrub for at least 20 seconds, making sure to clean under your fingernails and between your fingers. Avoid touching your face, especially your eyes, nose, and mouth, as these are the primary entry points for germs.


Keep things clean

Another way to reduce the spread of germs is to keep your workspace clean. Wipe down your desk, keyboard, mouse, and phone regularly with disinfectant wipes. Avoid sharing items like pens, staplers, and other office supplies, and if you must share, wipe them down before and after use.


Stay hydrated

Drinking plenty of fluids is essential for staying healthy, especially during the cold and flu season. Make sure to drink enough water throughout the day, and avoid caffeine and alcohol, as these can dehydrate you.


Stop smoking

Smoking weakens the immune system, making it more susceptible to infections. If you're a smoker, consider quitting.


Take a break from the office

Taking regular breaks from your desk is crucial for staying healthy. Sitting for prolonged periods can lead to poor circulation and weakened immunity. Stand up and stretch, take a walk outside, or do some exercises to get your blood flowing.


Do your laundry

Washing your clothes and bedding regularly can help prevent the spread of germs. Make sure to wash your hands after handling dirty laundry, and avoid leaving wet clothes or towels lying around, as this can create a breeding ground for bacteria.


Get enough sleep

Sleep is essential for a healthy immune system, so make sure to get enough sleep each night. Aim for 7-9 hours of sleep per night, and avoid working late into the night or using electronic devices before bed.



Stress can weaken the immune system, making you more susceptible to illness. Take steps to manage your stress levels, such as practising mindfulness, taking regular breaks, and getting regular exercise.


Stay away from the office when ill

If you're feeling unwell, stay home and avoid coming into the office. This will help prevent the spread of germs to your colleagues, and also give you time to recover.


Get your flu jab

Finally, consider getting a flu jab. The flu vaccine can reduce your chances of getting the flu and can also make the symptoms less severe if you do get sick. Many employers offer flu jabs free of charge to their employees, so check with your HR department to see if this is an option. If you’re not eligible for a free flu jab, you can pay for one in a pharmacy; they typically cost around £10.


In conclusion, staying healthy in the office requires a bit of effort and attention to detail. By following these simple steps, you can reduce your chances of getting sick and stay healthy throughout the cold and flu season.