Long hours at a desk, back-to-back video calls and a lunch eaten over a keyboard can quietly damage your health, and for women running or working in UK businesses, maintaining the work-fitness balance UK women in business need is not a nice-to-have but a legal and commercial priority, a reality highlighted by HSE data for 2023/24 estimating that 1.8 million workers in Great Britain suffered work-related ill health leading to around 17.1 million lost working days, with stress, depression or anxiety and musculoskeletal disorders accounting for the majority of cases, so small changes to how you sit, rest and eat can reduce your risk and help you stay productive.
Protect your health and wellbeing in the office
These four areas cover the most common office health risks, including workplace abuse, for UK women in business. Whether you are an employee, a freelancer or an employer, the same principles apply.
1. Protect your back with posture and a DSE assessment
Bad posture, rather than too many ideas syndrome, is one of the biggest causes of office-related pain. HSE figures for 2023/24 estimate that around 477,000 workers in Great Britain suffered from a work-related musculoskeletal disorder, many linked to poor workstation setup. Under the Health and Safety (Display Screen Equipment) Regulations 1992, your employer must carry out a DSE assessment for anyone who uses a screen for an hour or more each day.
A proper assessment should check your chair height, screen position, keyboard placement and lighting. If you run your own business from home, apply the same standard to yourself. Your screen should be at eye level, your feet flat on the floor and your lower back supported. Take a two-minute standing or walking break every 30 minutes; movement is more effective than any ergonomic chair alone.
2. Reduce eye strain with regular screen breaks
The DSE Regulations also give you the right to regular breaks from screen work. The Health and Safety Executive recommends stepping away from the screen periodically, and many optometrists suggest the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
If you experience headaches, blurred vision or dry eyes, ask your employer to arrange an eye test. Under UK law, employers must pay for an eye and eyesight test for DSE users who request one. For women founders and home workers, this cost is an allowable business expense if the screen work is essential to your trade.
3. Prioritise mental health and set clear boundaries
HSE data for 2023/24 shows that work-related stress, depression or anxiety is the leading cause of work-related ill health in the UK, with around 875,000 workers in Great Britain affected. The CIPD Health and Wellbeing at Work survey 2025 found that stress-related absence remains one of the top reasons people take time off.
Set a hard stop to your working day and avoid checking emails after hours. If you employ staff, model this behaviour so your team feel able to switch off. For women experiencing menopause symptoms at work, ACAS guidance recommends reasonable adjustments such as flexible hours, access to cool workspaces and time off for medical appointments. If you run a small business, a clear menopause policy can help you retain experienced staff and reduce absence. You can also review flexible working rights in 2026 to make sure your policies stay lawful.
4. Rethink eating habits and move at lunch
Sedentary work and sugary snacks create a cycle of energy crashes. Swap desk-drawer chocolate for nuts, fruit or yoghurt, and keep a water bottle visible. Skipping lunch or eating at your desk reduces productivity and digestion; it also means you miss the chance to rest your eyes and stretch.
Step outside at lunchtime if you can. Natural light and a short walk help regulate sleep, mood and concentration. If you work from home, schedule a 20-minute walk as a recurring appointment in your calendar, just as you would a client call.
Understand your legal rights and responsibilities
Whether you are an employee or an employer, UK health and safety law applies to your office environment. The Health and Safety at Work etc. Act 1974 requires employers to protect the health, safety and welfare of employees, including mental health. The Management of Health and Safety at Work Regulations 1999 require risk assessments for all work activities.
If you are a woman founder, these duties fall on you. Failing to manage DSE risks or work-related stress can lead to enforcement action, higher staff turnover and lost productivity. Document your assessments and review them when someone reports pain, stress or a long-term health condition. For more ideas on building a healthier workplace, see our guide on 7 ways to improve wellness in your workplace.
Take these five action steps this week
- Request a DSE assessment from your employer, or complete one for yourself if self-employed.
- Book an eye test if you use a screen for more than an hour a day.
- Set a daily cut-off time for work emails and messages.
- Take lunch away from your desk and add a short walk.
- Review or create a menopause and flexible working policy if you employ staff.
Looking after your health and wellbeing in the office does not require a complete lifestyle overhaul. Small, consistent changes to posture, screen habits, boundaries and nutrition can prevent the most common work-related health problems. Use your legal rights, apply the same standards if you run your own business, and treat your body as a long-term asset.
