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How To Stay Fit and Healthy While Working In An Office

Updated on June 7, 2010

Staying fit and healthy can be a challenge when you spend most of your day at work, but it is not impossible. You can easily incorporate exercise into your average working day, even though you might feel as though you need to find more hours in the day to be able to fit it in. You may need to be a bit more creative than usual to do this effectively, especially if your work environment does not lend itself to staying fit. 

There are some basic steps that you can take to fit in some exercise, such as using the stairs instead of taking the lift or walking further than you need to in order to get from one place to another. Other things that you can do include taking a walk during your breaks (even if you do not intend to buy lunch or snacks on this journey) and travelling to another floor or department to use the toilet. These suggestions may seem obvious and insignificant, but they can help you to feel more active and alert during your working day. Even a small amount of exercise is better than nothing at all, and it still helps to burn calories. 

You can work your muscles while sitting in your chair. For example, try clenching the muscles in your thighs and bottom at regular intervals. Doing sets of fifteen to twenty repetitions throughout the day can strengthen and tone your muscles without getting out of your chair. You can do similar repetitions with your arm and leg muscles while sitting at your desk. For example, try lifting your legs off the floor and straightening them out. This can help to strengthen your core. To tone your arm muscles, you can lift "weights" while sitting at your desk. If you do not have any weights to hand or do not want your colleagues to see you exercising in an obvious manner, you can try using full bottles of water instead. In this way, they can act as dumbbells. 

It is all too easy to eat unhealthy snacks at work, especially if you are stuck in an office environment. Taking your own snacks to eat at work is one way to avoid this. Keep healthy snacks such as fruit and raisins at your desk or in your bag to counteract hunger pangs. This reduces the likelihood that you will crave sweet or fatty snacks. As well as being unhealthy, these types of snacks can make you feel sluggish. 

Spending most of the day in an office does not automatically mean that exercise is out of the question. With a little bit of imagination, you can easily incorporate exercise into your daily routine. This is unlikely to be a very intense workout unless you have the opportunity to go to the gym in your lunch break, but it can still be useful in terms of toning your muscles and burning off calories.


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