When you work in an office for eight hours a day, it’s very difficult to eat healthy and keep in shape. There’s too many temptations when eating out for lunch every day, not to mention all the treats vendors and co-workers bring in each day. On top of that, most office work is done while sitting down, so there’s no real chance to work off some of the excess calories consumed throughout the day.
Despite the odds stacked against you, there are a few things you can do to help keep healthy and in shape while working a desk job.
- Avoid the break room as much as possible. – Vending machines are rarely stocked with healthy food, and it’s even rarer to find them in offices. If you are easily tempted by potato chips and candy bars, stay far, far away. Also try to avoid rushing down there at each announcement of free food.
- Stretch whenever you can. – Sitting for long periods of time can cause muscle stiffness and soreness. Whenever you get a spare minute, stand up and stretch your arms, legs, and back.
- Pack nuts for a snack. – Almonds, walnuts, and pistachios are all high in healthy fats. Nuts will also keep you full longer than junk food, so you won’t feel the need to eat as often.
- Take the stairs. – You will be amazed at how much a simple thing like taking the stairs over the elevator will boost your fitness. However, be smart about it. Don’t take the stairs all the way if your office on the 20th floor; take the elevator to a few floors below your office, and then walk the rest of the way.
- Occasionally shake your hands. – The repetitiveness of typing can cause carpal tunnel syndrome, so throughout your day, shake out the muscles in your hands.
- Dump the candy jar. – If you keep a candy jar on your desk and you find your hand in it often, it’s time to get rid of it. While you’re at it, stay away from your officemates’ candy too.
- Physically talk to your co-workers. – Instead of constantly calling and/or emailing co-workers, every now and then, get up and walk over to them to talk. Please note that we are not advising you to chat to the point of getting in trouble.
- Do some leg lifts under your desk. – The circulation in your legs can slow down if you don’t move much during the day. Do some leg lifts at your desk to help keep the blood flowing.
- Drink water instead of soda. – All sodas, even diet soda, contain chemicals harmful for your body. By drinking water, not only will you hydrate yourself better, you will also help clean out toxins from your body.
Now don’t try adding in all of these into your workday at once. Slowly trickle them in, and soon you will find that all of them will easily become part of your daily routine.
