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Health And Fitness

Top Tips to Stay Fit in an Office Job

Staying glued to your office chair all day can do more harm than good to your health. Prolonged lack of physical activity can cause obesity, heart problems, diabetes, back problems, bad posture, and anxiety. So, what does staying healthy mean, and what should you do to stay fit in an office job? The good news is that there are many effective ways to stay active and fit to alleviate the effects of sitting all day at your desk. Staying fit and active can not only improve your overall health but can also make you feel happier and more productive at work. Here are some of the top 5 tips for staying fit with an office job:

1) Do Yoga at Home

Yoga is one of the best ways of staying fit at home without equipment.  If you’re working from home, set out a yoga mat on the floor in your home office to motivate you to do some lunges or push-up planks. To stay active and fit, start your workday with either a senior or gentle yoga session.

Practicing yoga can help stretch and strengthen your back muscles and give your joints some movements before sitting at your office chair for that long meeting. Yoga can help alleviate any back pain and joint aches you might experience while sitting for extended durations. Practicing yoga regularly can help improve your posture and stay fit. Checkout out some excellent restorative yoga poses.

Stay Fit IN An Office Job With Yoga

2) Move or Stretch at your Office Desk

Stretching throughout the day is one of the best staying fit habits for office workers. Take breaks during the day, stretch and stay fit.  While sitting in your office chair, do different types of stretches such as the one-arm hug, calf raises, and hamstring chair stretch. You can also try doing some quick sit-ups or jumping jacks.

Have a pair of weights under your desk for some arm exercises. Do at least five sets of arm exercises using the weights. Incorporating stretching exercises into your schedule can reduce muscle tightness, improve flexibility, and get your blood pumping. It also helps improve your productivity and ensures you stay fit and healthy even with your office job.

3) Burn Some Calories to Stay Fit

Instead of having your lunch in the office, head out to the park or another spot where you can enjoy it. Once you’re done, take a short walk around the park to stay fit and active. This is a great way to revitalize your body and mind, which can boost your productivity at work. There may even be an employer sponsored wellness program that you can take part in.

Also, consider taking the stairs instead of the elevator. Walk or ride your bike to work if you live close to your office building. Try parking your car a little far from your workplace so you can have a longer distance to walk. You can also book a workout class if there are exercise studios nearby. This can help you burn some calories during your lunch break. It’s also a fun way to stay fit and active during a workday.

4) Switch Between Sitting and Standing

If you work in an office setting, it’s crucial to minimize the amount of time spent sitting during the day if you’re looking to be physically fit. One way you can do this is by investing in a sit-stand desk, which lets you effortlessly transition from a sitting to a standing position. Working while standing can help you burn up to 30 percent more calories than when sitting. It’s also a great way to adjust your posture and boost your productivity.

If your desk doesn’t allow you to work while standing, make sure you stand whenever you can. You can work from a counter or high table while standing. Make calls while standing. Try alternating between sitting and standing after every 30 minutes to stay fit at work. Staying fit by occasionally standing and moving about can help protect your spine and combat the effects of prolonged sitting.

Stay Fit In an Office Job With a Standing Desk

5) Pack Nutritious and Healthy Foods for Lunch

Staying fit is especially important if you’re overweight and you spend all day sitting. When working at an office, you’re more likely to order food from restaurants. Most of these foods contain high amounts of fats and calories, which often lead to weight gain.

If staying fit is your ultimate dream, consider carrying homemade food to work. Ensure you prepare nutritious and healthy foods. Include healthy snacks such as nuts, granola, and dried fruit. Have a heavy and healthy breakfast to keep you satisfied until lunchtime.

Also, drink lots of water throughout the day. Staying hydrated can help promote weight loss by reducing your appetite, staving off overeating, and removing fat by-products. Drinking water can also boost your energy levels, relieve fatigue, and stay fit while sitting at your office desk all day. Adopting healthy eating habits will help you understand why staying fit and healthy is important.


There you have it. Incorporating these tips into your daily routine can help you stay fit and active even with your office job. Now, what are the benefits of staying fit? Staying fit can help promote healthy bones and muscles, reduce pain and fatigue, reduce your risk of chronic diseases, and boost your energy and productivity at work.

When not at work, be sure to find ways to remain active and stay fit instead of sitting in front of your television the entire day. Go for a walk, hike, or biking with your family during weekends or in the evening after work. You can also hit the gym or take a group exercise class if you’re looking to stay fit and active outside the office.

Do you know of other effective ways to stay fit and active while stuck in an office job all day? Let us know in the comment section.

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