ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

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.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)