How to stay fit while sitting at your desk.

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Sitting at your desk for hours at a time for eight hours a day means it is difficult to stay fit while at work.

After working a typical nine to five job the last thing you want to do is go to the gym to stay fit. To tackle this problem there are a few things you can do to improve your fitness while at work. Including these tips into your daily work routine will allow you to lead a healthier life.

Drink plenty of water.

Switch your daily cups of coffee and tea to an occasional glass of water. You don’t have to completely stop drinking your hot drinks, just switch it up a little during your day at work. Drinking plenty of water each day at work will allow you to keep hydrated and alert throughout the day. Instead of getting your colleague to get you a glass of water, get up and walk to the water machine yourself to get you up and out of your chair.

Change you’re snacking.

Bring some healthy snacks to work instead of using the vending machine or brining chocolate and crisps to snack on. A couple of healthy snacks include apples, dried fruit and low calorie nuts. Bringing your own snacks will also allow you to save money and stop you buying unhealthy snacks on your lunch break.

Prepare your Lunch.

Prepare your own lunch and bring it to work instead of going out for lunch with your work colleagues every day or getting unhealthy foods from the shop. This doesn’t mean you can’t go for the occasional lunch date with your colleague, just cut down on the number of times that you go and bring your own lunch to work. This will also allow you to make a healthier lunch, as you are controlling what goes in it and it will save you a lot of money. It will also give you the extra time to take a walk on your lunch break. 

Stay Active.

If you drive to work try parking further away so you have to walk that little bit extra to your workplace, giving yourself more exercise than you would get if you parked closer to your workplace. If your work is in a walkable distance and you drive, try switching some days up and walk to work instead. If you use public transportation to get to work try getting up earlier and walking to a stop that is further away than the one you use.

Instead of sitting at your chair for a couple of hours at a time each day, try walking around the office while you’re talking to a colleague or speaking to a client on the phone.  If you use the elevator at work try taking the stairs to include another bit of exercise into your work day.
At lunch go for a little walk instead of just sitting at your desk for the full length of your break. This will allow you to stay fitter but will also allow you to get some fresh air, that you may not get sat in your office all day.

If possible, try standing up to do some desk work as a replacement of sitting on your chair all day.
When sat at the desk try making sure you keep good posture. Sit with your back straight and your shoulders back instead of hunching your back all day. Try doing a few stretches while you’re sat at your desk; roll your ankles and wrists every so often to keep the circulation going through your body.
You can work on your gluteus muscles while sat down at your desk by squeezing them together and releasing for a couple of minutes.  Or try keeping your feet flat on the floor and then straightening one of your legs about two to three inches above the ground and tighten, repeating this a couple of times each day will allow you to work on your quadriceps.



 Gaby xo
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