Staying healthy at work can be a tough task. Workload can be unforgiving and deadlines don’t account for downtime, all of which can have a knock-on effect on your health, state of mind and your diet.

That being said, remaining fit and healthy in a full-on job isn’t impossible. In fact, with a few minor adjustments to your daily routine, you could achieve your health and fitness goals with ease.


how to stay healthy at work, desk exercises, how to stay fit in the office


Office Desk Exercises

No matter how many times it gets written as a solution for staying healthy at work, exercising at your desk probably isn’t the best idea, practically or productively.

If you’re working, you’re not getting the most out of your exercise. Meanwhile, if you’re exercising, you’re not getting the most out of your work.

A few isometric desk exercises throughout the day aren’t going to turn you into The Rock…although they may make you look like you’re passing a kidney stone.

Lunging down the aisles or performing a plank at the coffee machine is only going to attract funny looks and earn you the reputation as “that guy/girl” in the office.

Moreover, performing crunches at your desk isn’t going to allow you to skip that 30 minutes on the treadmill you had planned after work either.

Subtle changes, like taking the stairs instead of the lift or using the furthest printer on the other side of the office, can be ample in terms of keeping your activity ticking over throughout the day.


How to Stay Fit in the Office

While there’s no real substitute for exercise when it comes to fitness, there are ways to counteract the sedentary nature of office work and limit the damage of sitting at a desk all day.

Check out these top tips for how to stay fit in the office to keep your body healthy and fighting fit.


Take Lunch

A growing workload and impending deadlines can place restrictions on your daily downtime, leading many to dine aldesko and forego their lunch breaks.

While this may seem like the best solution in terms of productivity, it can actually have a detrimental impact on you and your work.

Whether you’re walking to the local deli and back or taking a run in the local park, leaving the office at lunch provides an excellent outlet for midday exercise.

What’s more, the change of scenery and fresh air can work wonders to revitalise you mentally and positively affect the quality of your work when you return.


Cycle Logical

If your workplace is within a reasonable distance from your home, why not consider switching up your commute methods?

Ditching the car journey in favour of cycling to work can see notable results in terms of physical health and financial health, cutting your fuel costs down significantly in the process.

Even if your workplace is too far to cycle to, there are still other ways of making your daily journey healthier than driving door-to-door.

Why not park within walking distance to enforce a physical commute to the office? Simply changing up your parking habits can have a surprising effect on your pedometer.

Meanwhile, if you take public transport, there are still options to get in some pre-work exercise. Try getting off a stop or two early to garner the same step-boosting results.


Drawer the Line

Snacking at work can be the downfall of many diets, making a sedentary office lifestyle all the more difficult to undo in the gym. However, that’s not to say that you shouldn’t graze throughout the day when you hunger strikes.

Ditch the demonic vending machine and its calorific contents in favour of healthy snacks, like nuts and fruits. Stocking up your desk drawer with healthy snacks is the perfect way to combat the mid-morning munchies and fend off the afternoon hunger pangs.


Don’t Skip Breakfast

Early starts, hectic schedules and generally living life at 100 miles per hour can commonly see breakfast scrubbed from the daily “To Do” list.

However, skipping breakfast can have a myriad of negative effects on your diet, from an over-reliance on coffee to evening over-indulgence on junk food.

There’s a reason breakfast is called “the most important meal of the day”: neglecting it can have an adverse effect on your eating habits throughout the day.

If you don’t have time to make food in the morning, why not prep the night before and have it on the move? Alternatively, avoid the rush and simply eat when you get to work.


For more office advice and tips for the workplace, drop us a line on 0203 225 5120 or send us an email using the button below.

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Starting a new job can be a daunting prospect for any new employee, and the build-up can be extremely stressful. After all, as the old saying goes, you only get one chance to make a great first impression.

As such, the pressure is on to make your first day, week and month a success – especially if there is a probation period. Fear of the unknown coupled with a strong desire to impress can be the perfect storm of anxiety that makes Day 1 extremely intimidating.

But you don’t have to let nerves ruin what should be an exciting and momentous occasion for you. Make your first day a walk in the park and come out smelling of roses with these 5 top tips for starting a new job.


First day at a new job


New Job Tips

If you have a new start date on the horizon and you’re worried about your first day on the job, take a look at these tips for starting a new job and turn that stress into finesse for the ultimate first impression.


Arrive on time.

Having to say “sorry I'm late” is not a great way to start your journey in a new company. It sends a negative message to your colleagues, implying that you are unreliable and don’t value the opportunity you've been given.

While it can be unavoidable at times, being branded with the “latecomer” label is the last thing you want when you've only just started a new job. Even if you really wanted the job, tardiness can give your employer the impression that your heart isn’t in it.

Aim to be prompt and timely, making an effort to be early where possible – particularly in your first week. This will help you develop good habits over time and naturally get you into a timely routine.


Dress for success.

There’s a classic saying in the business world that proclaims you should “dress for the job you want, not the one you have”. While this isn’t an open invitation to head into the office dressed as Hulk Hogan, there is certainly some truth behind it.

Presentation can have a profound impact on the way you are viewed by your co-workers and, more importantly, by your superiors. This is all the more important when you're trying to make a good first impression.

If you arrive to work on your first day wearing an un-ironed shirt and rocking three days of stubble, it doesn’t exactly scream “Employee of the Month”. Worse still, it actively conveys that you don’t care enough about your new job to make an effort.

You’ve worked hard to get this far and bag this job in the first place – don’t let a lacklustre appearance let you down. If you want your bosses to view you as a serious employee who's worth their time and money, looking the part is half the battle.


Don't be afraid to ask questions.

A common fault for new starters at work is a reluctance to ask when unsure about something. While it’s natural to be a little more introverted, reserved and shy during your initial foray into a new job, the importance of asking questions cannot be overstated.

The “fake it ‘til you make it” mentality isn’t always the best course of action, particularly in the early days of a new job. In fact, when it comes to work-related processes, blindly carrying on down a murky path of uncertainty can lead to a myriad of problems down the line.

Asking questions is the quickest way to remove doubt and learn the organisation's preferred practices. Remember, you are the new kid at school here - you won’t be expected to know everything right out of the gate.

Interest and intrigue can also show enthusiasm for the role; however, it’s worth remembering that there’s a fine line between being eager and being annoying. Keep your questions relevant and specific in order to avoid inconveniencing your new colleagues.


Get to know your surroundings.

Once you’ve settled into your new workstation and got your day off to a good start, take a little time to familiarise yourself with your surroundings. If possible, ask for a quick tour of the office and get to grips with what’s what and where's where.

While you're sightseeing, be sure to memorise the layout and locate the most important office essentials, like the toilets, kitchen, stationery cupboard and meeting rooms. This also a good opportunity to make a mental note of the fire exits, just in case there's an emergency.


Offer to make the tea.

Homer Simpson once said, “you don’t win friends with salad”. While that phrase may be less true now given the increasing popularity of vegan diets, one thing that hasn’t changed over the years is Britain’s love for a good cuppa.

A sure-fire way to ingratiate yourself is to get acquainted with the office coffee machine and your team’s tea-drinking habits. Offering to make a round for your co-workers is a small gesture that can go a long way, showing your willingness to be a team player.

It’s also a great way to get to know people and introduce yourself to those within the team whom you haven’t yet met. While you may not win friends with salad, you certainly will with tea and coffee.


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Online job search

Let's face it: looking for a job can be very challenging. And staying motivated during a frustrating job search can seem impossible.

It's natural to feel down in dumps when you're struggling to find a new job, but prolonged exasperation can pull you into a downward spiral from which it may be hard to bounce back.

So how can you get past those feelings? Here are a few job search motivation tips to help perk you!


Have a plan.

Before you begin your job search, you should have a clear idea of what sort of role / company you're actually looking for. What are your red lines? Are you casting your net as wide as possible, or staying within a very specific niche? Asking yourself these questions will help to keep you relaxed when things get a little crazy and disjointed.

Bringing some structure to your job search allows you to control the controllable and helps you to stay focused.


Be around people that inspire you.

It's never a good feeling when a job application is met with rejection. If this happens multiple times, your confidence may start to dwindle.

When you're feeling low, it may help to surround yourself with positivity. One way to do this is to make an effort to meet up with positive influences in your life. These can be family members, friends, or industry colleagues who'll help you to stay on track and not get too disheartened when things aren't going your way.


Remind yourself of your achievements.

When faced with rejection, we often start to feel as if we're not good enough and question our own value. An excellent way to overcome this feeling is to remind yourself of all the great things that you have accomplished in your work life. These can be small things, such as positive comments from former clients or praise-filled emails from an ex-boss, or they can be more formal milestones like certificates and awards you've received.

Create a collection of all these positive reminders to keep yourself motivated.


Help others.

Helping others is another fantastic way to raise your motivation levels during a job search. This may sound a little cheesy, but it's easier to feel happy when you're providing happiness to others - whether that's in a volunteering space, mentoring somebody, or just helping out some friend who can't help themselves.


Don't be too hard on yourself.

This is probably the most important tip to remember when you're going through a tough job hunt. Be kind to yourself. Remind yourself that there are tonnes of talented people in the world who are in the exact same position as you who are, also struggling - you are not on your own.

Your lack of success isn't your fault, and you need to just keep on trying.


Take in some motivational material.

Stay motivated by reading and listening to motivational material! Subscribe to motivational blogs and podcasts to keep your positive energy levels high, and keep up-to-date with essential industry news so that you are staying on top of your game and are constantly learning. This will give you the little bursts of drive that you need to keep your job search going!


READ MORE: Why Didn't I Get the Job?

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Office manager talking

If you've ever worked in an office environment, you'll know that some workplace annoyances are as commonplace as the office coffee machine.

Whether it's the water cooler gossip group or that one guy who always leaves his dirty dishes lying around, certain recurring stereotypes rear their head time after time after time.

One such stereotype that's virtually universal is the legendary language of office lingo – a bizarre verbiage used seemingly only within the confines of the office walls.


Our 5 Most Irritating Office Buzzwords

From “blue sky thinking” and “reinventing the wheel” to “raising the bar” and “moving the needle”, office linguistics have become a parody of themselves over time.

With that being said, let’s not waste any more column inches. It’s time to grab the low-hanging fruit and open the kimono with a brief intro to some of the most common (and most annoying) office buzzwords known to man.


“Ideas shower”

Example: “That’s great. Maybe we should have an ideas shower to expand on this.”

Translation: Brainstorm.

The term “ideas shower” came to prominence in the mid-to-late 2000s after somebody decided that “brain storming” might be offensive to people with epilepsy.

Despite the eggshell treading, a 2005 survey - carried out by the Epilepsy Society - found that “93 per cent of people with epilepsy did not find the term derogatory or offensive in any way”, rendering that caution rather pointless.

Nevertheless, the term is still used in offices to this day, with execs the world over lathering up in its inspiring waters daily.



Example: “What are the key learnings here, Chad?”

Translation: Lessons.

Where to begin?

Okay, we should probably start by highlighting that “learnings” isn’t actually a legitimate dictionary term. Yet here we are…

We’re guessing that, somewhere along the way, “lessons” became a dirty word (unbeknownst to the rest of the world) and a suitable corporate replacement was required.

The chosen substitute was “learnings” – presumably the result of an ideas shower.



Example: “We need to synergise and think outside the box going forward.”

Translation: Work together.

Using dynamic words can be a great way to engage people in a meeting or presentation; however, this is one business term that has gone the way of Tony Christie’s “Amarillo”.

A hackneyed old trope, “synergise” has become an overused crutch for execs looking to incite unity, boost motivation and inspire.

Ironically, this uninspired office cliché is about as inspiring as a demotion and more likely to inspire a migraine.



Example: “We need to disambiguate the figures so I can run the numbers by HO.”

Translation: Clarify.

If there was ever a term laced with the power to send teeth into an instinctive state of grinding, this is it.

An ironically confusing word in its own right, this is one term that should be left alone to marinate in its own ambiguity.


“Paradigm shift”

Example: “Okay, people. This company is in need of a paradigm shift.”

Translation: Dramatic change.

A true corporate classic, this term is often used to highlight a significant change within a company, industry, or business strategy.

Instead, it often leaves innocent bystanders shell-shocked into a state of dumbfounded numbness.

In the event of such puzzlement, kindly request that your host disambiguate their statement.


Honourable Mentions

There are plenty of other infuriating office buzzwords where those came from, such as…


“Take this conversation off-line”

Example: “I agree, but perhaps we should take this conversation off-line.”

Translation: Chat in private.


“Get our ducks in a row”

Example: “We really need to get all our decks in a row if we want to hit these targets.”

Translation: Get organised.


“Cascading relevant information”

Example: “If we could start cascading relevant information, that would be great.”

Translation: Discuss with colleagues.



Example: “If I had to guesstimate, Miles, my bonus this year is well into six figures.”

Translation: Guess. Or estimate.



Example: “I don't care what marketing says, we don't have the bandwidth for another big project right now.”

Translation: Resources.


“Close of play”

Example: “I want that Johnson file on my desk by close of play, Susan.”

Translation: The end of the day.



Example: “We need to upskill the team to increase our bottom line.”

Translation: Train.



Example: “Head Office have ordered this restructuring, Steve - my hands are tied!”

Translation: Clear out your desk.


Buzzword Bingo

If you work in an office, there’s a good chance you’ve already heard some of the above terms this week. You may even be guilty of regurgitating one or two yourself!

As a rule of thumb, the more corporate the environment, the more examples you can expect to find, worn like a verbal badge of honour, proudly polished off in every meeting and presentation. As such, deciphering office buzzwords has become an accepted part of working life for many.

So much so, in fact, that “Buzzword Bingo” has been a popular game for decades, providing office workers the world over with a humorous way to pass the time, avoid boredom and subdue their grating fury over hollow words and surplus syllables.

Why not play a round of Buzzword Bingo during your next ideas shower? Just be sure to synergise with colleagues, get your ducks in a row, and cascade the relevant information ahead of time.

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Biochemistry is a  fascinating subject that teaches you about the fundamental building blocks of life. Because the subject is so broad, biochemistry jobs cover many sectors from forensics through to nanotechnology and beyond. 

If you've studied biochemistry at university, there are many biochemistry jobs that you'll be a good candidate for. Choosing the right biochemistry job for you is made easier if you have a rough idea of the area you want to work in. Hopefully, during the course of your studies, you have been inspired to specialise in a particular area that has sparked your interest. 

Let's take a look at some of the most popular biochemistry jobs to get an idea of what biochemistry job roles look like.


Working as a pharmacologist, your main goal is to investigate how drugs interact with biological systems. This can be a very rewarding job because you will be:

  • Discovering and creating new medicines
  • Exploring how the effects of certain drugs differ from person to person
  • Improving existing drugs so they are safer and more effective

Browse All Pharmaceutical Jobs Here >


In this role, you will study all aspects of cells and organisms to create new technology and products. As a biotechnologist, your main goal is to improve people's quality of life. With a biochemistry background, it's likely that, as a biotechnologist, you'll want to specialise in microbiology, forensics, and medicine. Things you'll be tasked with include:

  • Conducting experiments with living organisms
  • Research and data analysis
  • Maintaining and operating standard laboratory equipment

Browse All Biotechnology Jobs Here >

Clinical Research Associate 

If clinical trials have been the highlight of your biochemistry degree, then perhaps working as a Clinical Research Associate might be perfect for you. It's likely that you'll be testing clinical trials on drugs, their effectiveness and their safety. Other aspects of this role include:

  • Liaising with doctors and other investigators
  • Monitoring trials throughout their duration
  • Preparing written clinical reports for publication

Browse All Biotechnology Jobs Here >


Of course, this is just a small selection of the biochemistry jobs you can choose from, but we hope this gives you an overview of the kind of work biochemists can do.

To gain a better understanding of the different jobs that fall under the biochemistry umbrella, it's best to start looking at current job vacancies! By searching for 'biochemistry' on our 'find a job' page, you will be able to see a range of roles that fall under this category.

By reading real biochemistry job descriptionskey duties and responsibilities and role requirements, you will gain a much clearer understanding of the type of biochemistry job you want to/can apply for. 

Click Here to start your biochemistry job hunt today! If you have any questions about biochemistry jobs, job applications, or even writing your CV, don't hesitate to get in touch.

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