7 Ways to Stay Fit When You Have a Desk Job

Everyone needs to move throughout the day. Movement maintains the strength and health of our muscles. Finding a way to move more often is important if you spend most of your working day sitting down.

Movement can improve productivity, mental clarity, and job satisfaction while reducing the risks of obesity, heart disease, and back pain associated with being too lazy.

Although it may be difficult to admit at first, many people come to understand that their job’s sitting nature has a direct impact on their health and performance.

You can use simple ways to stay fit while working, such as walking, moving around, monitoring your diet, drinking plenty of water, stretching, and switching between sitting and standing. Make small lifestyle adjustments to stay healthy!

Learning how to manage your health at work is very important because most full time employees work 8 to 9 hours a day. 

Here are some ideas to stay fit when you have a desk job:

1. Take a walk

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Take as many walks as you can. Use the stairs instead of the lift. Make it a habit to talk on your phone while you walk. 

Also, if you live close to your place of work, you should go walking there too. This will not only benefit your health but also the environment, and you save money.

2. Pay Attention to What You Eat

Maintaining our health is largely dependent on our diet. Since it serves as our body’s fuel, care should be taken to make sure that we only eat wholesome, nutritious food.

Choose a nutritious home cooked meal over junk food that is high in undesirable empty calories.

3. Pay Attention to How You Eat

While eating, pay attention. When at the dining table, avoid multitasking. Distractions like checking emails, watching TV, and answering calls can cause you to overeat. 

Never eat quickly; instead, take your time. Only fifteen minutes after the stomach is truly full, our minds are programmed to register it as full.

4. Drink More Water

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Even though we should only drink water when we are thirsty, AC offices can dehydrate us and make us feel thirsty for a long time. 

For this reason, it is important to drink water constantly. You can sample fresh fruit smoothies, a refreshing drink, or fresh coconut water with water.

The intake of packaged energy drinks, juices, and sodas has increased recently. Although they give you energy, you should avoid them unless you truly need the extra energy because they contain a lot of sugar. 

Limit your intake of tea and coffee as well. You can choose healthier options like coffee or decaffeinated green tea.

5. Stretching

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Sitting in a chair and performing simple exercises and stretches can help increase flexibility. Make sure you choose an ergonomic workstation and keep good posture. To improve blood circulation, stretch your limbs frequently.

6. Get Up

Be different and work while standing and sitting alternately. Standing will improve blood circulation, help in digestion, burn calories, and reduce feelings of fatigue.

7. Exercise while at your desk

Take a few minutes out of your daily routine to perform some easy stretches or exercises at least once every hour. 

You can perform these in the isolation of your own office or even outside, where everyone can observe and maybe participate. 

If you’re unsure of what stretches to start, ask a physical therapist to create a customized program that can meet your needs and be adapted to your work responsibilities.

Conclusion

It’s not hard to stay in shape. Choose a healthy lifestyle that includes eating well and exercising frequently. 

The key to staying in shape is to stay active and burn more calories than you take in. Both physical and mental well being can be achieved with a few small behavioral adjustments.