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.


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