10 Tips for Staying Fit While at your Desk


Working in an office desk is great for many people, but it can also bring up some particular challenges when it comes to your overall health and wellness. When you are stuck in an office chair for several consecutive hours in the day, it can be even harder to follow healthy habits and routines. In this article, you will learn about how you can

  1. Get Up and Move Around Regularly

It’s important to keep your body moving throughout the day, even if you’re stuck at a desk job. Make sure to take regular breaks to walk around and stretch your muscles. When you sit for long periods of time without standing up and stretching, you will start to feel less alert and more lethargic.

Long periods of sitting are bad for your body for several reasons. First and foremost, when you sit down too long, many of your body’s main muscle groups are not active. This leads to atrophy and decreased blood flow, the effects of which have long-lasting impacts on your well-being.

There are many fitness programs out there to motivate you to stay moving in the workplace. You have probably seen many people wearing a Thrive patch or something similar as a way to stay focused. If you’re having trouble remembering to get up and stretch, then using a similar program may help you out.

  1. Invest in a Comfortable Chair and Ergonomic Office Setup

If you’re going to be sitting at a desk all day, you might as well be comfortable. Make sure your chair provides good back support and that your keyboard and mouse are positioned correctly to avoid strain on your wrists and arms. There are many parts of your setup that can cause stress to your joints and muscles, so minimizing these is critical to your health in the office.

The proper ergonomic office setup goes far beyond having a cozy chair. If you are working at a computer, then you want to be sure to set your monitor at the correct height so you are not causing strain to your neck and back muscles. You should also invest in an ergonomic mouse and keyboard to reduce friction and stress on your hands and forearms as you work.

  1. Drink Lots of Water at your Desk

Drinking plenty of water is important for overall health, and it can also help to keep you alert and focused while you’re working. Keep a water bottle at your desk and make sure to drink from it often throughout the day. Without adequate hydration, you are more likely to notice drifting attention and a lack of focus.

To remind yourself to drink enough water, you can buy a water bottle that has measurements on the side of the container, with each mark following the hours of the day. You can also set up timers and reminders on your phone to keep you on track. Get the rest of the office involved too by having everyone remind each other to stay hydrated.

  1. Eat Healthy Snacks at your Desk

Many of the bad food choices people make happen when they are too hungry to maintain sound judgment. Keeping healthy snacks at your desk can help you avoid becoming hungry mid-afternoon. Choose snacks that are high in protein and fiber to keep you feeling full and satisfied until dinner time.

Some great examples of healthy snacks include nuts, fruit, and popcorn. These snacks are great because they are easy to eat in a hurry and they are not full of processed chemicals and unnatural ingredients. Remember to stock your work area with the right snacks so you can avoid unhealthy ones with ease.

  1. Get Enough Sleep

It’s important to get enough sleep every night in order to function your best during the day. If you find yourself struggling to focus or feeling fatigued, it might be time to adjust your sleep schedule. Maintain a routine around your sleep, and try to avoid using any electronic devices for at least one hour before bedtime.

  1. Take Frequent Breaks Away from your Desk

Working non-stop can be detrimental to your productivity and your health. Make sure to take regular breaks throughout the day, even if it’s just for a few minutes. Step away from your desk, take a walk, and clear your mind.

While productivity is often prized in the workplace, knowing when to step away is usually more helpful than keeping a blazing pace. Make sure you take the time you need to assess problems from a new perspective. You can often gain valuable insights on your work by taking a break and coming back once you have a clear head.

  1. Avoid Working Long Hours

If possible, avoid putting in extra hours at the office. Working too much can lead to burnout, and it’s important to have a healthy work-life balance. Moderation, as in all areas of life, is necessary when working. Long hours may seem productive at first, but they often lead to lackluster outputs as your focus wanes.

  1. Get Some Fresh Air

If you start to feel cooped up, step outside for a few minutes to get some fresh air. Taking a short walk can do wonders for your energy levels and your mood. Fresh air also has the benefit of clearing your passageways to lead to better breathing patterns, allowing for greater blood flow and oxygen to your brain.

  1. Exercise As Regularly As Possible Away from your Desk

Exercise is important for overall health, and it can also help to reduce stress levels. If you can, try to fit in a quick workout during your lunch break or after work. There are also several mini exercises you can even do at your desk.

Some offices have installed treadmills at desks so you can stay walking during a meeting. Squats, pushups, and other bodyweight exercises are also easy to achieve on shorter breaks if you can find some clear space to do so. Remember that exercise is more about staying consistent than anything else, so set a schedule for yourself and do not negotiate when it comes time to do the work.

  1. Make Time for Fun Away from your Desk

Don’t forget to schedule some time for activities that you enjoy outside of work. Whether it’s taking a yoga class, going for a hike, or meeting up with friends for dinner, make sure to pencil in some “you” time on your calendar. It’s important to try and make it fun when you make the effort to workout. Stress is one of the most detrimental components of health, so doing what you can to minimize it will benefit the rest of your life.

Sometimes you may have to force yourself to get out and do things you enjoy simply for the sake of doing them. In a busy world constantly focused on work and hustle, taking time to enjoy basic activities is often hard to achieve. However, if you neglect this aspect of your life your health is sure to suffer.

While working in the office can be hard on your health at times, it doesn’t have to stay that way. By changing and adapting to your body’s needs in the office, you can be sure that you are staying healthy and managing your stress. Follow these tips and share them with your coworkers so the whole team can stay healthy in the office.


Please enter your comment!
Please enter your name here