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Office Job? Stay Healthy & Well When You’re At Work All Day

Office Job? Stay Healthy & Well When You’re At Work All Day

Sitting behind a desk can be a total killer to any healthy lifestyle. Not only are you sitting practically still for hours on end, but often the jar of candy on your desk disappears far too quickly. You also become unmotivated because of the sluggish feeling from being so sedimentary. In addition sitting all day is known to increase the risk of heart disease.

You shouldn’t have to live this way! Follow along with me and see how simple it is to change your routine a little for great results.

Get Moving

My number one tip is GET MOVING! It’s easier than it sounds, here’s the break down on when/how:

Before the office

Waking up a little earlier to get a workout in, is a great way to start your day on the right note, getting your body fired up and endorphins pumping.

Leave your car

If you live within walking distance to work, go green and burn some calories! If not, even during your after-work activities, park in the opposite side of the parking lot.

staying healthy at work

Take the stairs

Avoid the elevator as much as possible. It may not seem like much, but just two minutes of stair climbing, can keep off the 2lbs most adults gain in a year. Not to mention it’s a quick and effective workout for your glutes and quads.

Every hour

Every hour try and get some movement in. It doesn’t have to be super strenuous or long – even a quick trip to the bathroom or to the water cooler are great. If you don’t have anywhere to go try a couple toe touches, walk in place or jumping jacks. Just get up!

Lunch break

If you’re trying to lose weight, bringing lunch is always the healthier and easier way to know you are getting a good meal in. It probably won’t take you the full hour break to eat it, so use this to your advantage! Even a short stroll will help boost your endorphins and fight the mid-afternoon slump. Make it a treat by having co-workers join in and catch up on the week – or just have some time to yourself, plug your headphones in and unwind enjoying the fresh air.

staying healthy at work


Very few offices offer space treadmills, but there’s no reason why you shouldn’t be able to get some exercise while working! Switching your desk chair for an exercise ball chair can do just that. You’ll be getting a good core workout and will also be improving your posture as you are less likely to be slouching. If you’re a tactile learning type, use the chair to your advantage; bouncing on the ball may also stimulate your thinking.

Don’t sit when you get home

At least not for the first 10 minutes. This tip I’ve found extremely helpful. We all know that feeling after work when we have so many things to do, but need to lay down on the couch for “just 5 minutes” Those 5 minutes stack up far too quickly and often leave us feeling even more lethargic. My favorite way to counteract this is by 10 minutes of jump rope. If that’s not your thing, try jumping jacks or any other physical activity. By the end, I’m always left with a clear mind and fresh burst of energy to attack my evening activities.

Planning Ahead

My second major tip is plan ahead! This will make your life a lot healthier and less stressful. Below are just a few things you should try planning to save you time and stress.


It’s a lot easier to pull some motivation for the gym when you have a plan. Try on Sunday nights to plan out when you will go to the gym and what workouts you will do once you are there. It’s a great way to keep you on track and focused. In addition, it’s a great way to feel like you’re accomplishing something, even when other life factors aren’t going as planned.

staying healthy at work


Meal prepping is another wonderful way to boost your healthy lifestyle. It’s so much less tempting to buy take out, when you have food to use up in your refrigerator. It also saves you when cooking seems like the last thing you want to do after work.

Your breaks

Try and set an alarm on your phone for every hour, as a simple reminder to get up and get moving. In addition, there are apps you can use that send alarms near meal times, as a reminder to write down what you’ve eaten. This is great way to keep track of your progress and stay focused.

Build A Healthy Workspace

My third major tip is building a healthy workspace. Since the majority of your day is spent here, it should reflect your goals.


Mindlessly munching on the candy jar on your desk, should be a thing of your past. But without any options, the vending machine all of the sudden looks 10 times more tempting. Try opting for healthier options like nuts and dry fruit. Before bringing the snacks into the office, prepare small individual baggy servings of each, this way you know how much you are actually eating.


Staying hydrated is one of the most important things you can do for your body. Always have water as your main drink source. Take advantage of your hourly “stroll” to fill up your bottle. In addition to water, try herbal teas. I’m a coffee addict, but too much caffeine really does take a toll on our bodies. Not to mention, may leave you extra jittery and anxious (not ideal for trying to complete that paper you forgot is due in an hour).


As silly as this one may seem, having an organized clean workspace really makes a difference. An organized work environment is going to help leave you feeling more relaxed, and level-headed, leading way to more conscious actions throughout the day.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Writer and expert

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