How to Stay Fit at the Office — the Easy Way!

staying fit at office

How to Stay Fit at the Office — the Easy Way!

standing at deskOffice jobs are great, especially when you have your own cubicle. Three walls and a desk’s worth of space to make into a little home away from home. And when your employer subsidizes vending machine snacks by 50%? It’s a pretty cozy life.

Perhaps a little too cozy.

An increasing number of studies are turning up information on the risks of working a desk job, and it’s not just carpal tunnel. Sitting for long periods of time increases your risk for diabetes, heart disease, and kidney disease. It can depress your immune system and lead to weight gain.

But you’ve probably already heard this stuff. Trading your health for a paycheck. Slowly killing yourself to live another two weeks. Annoying little trade-off, isn’t it?

But it’s not time to quit and join a construction or landscaping crew just yet.

You can have your health and your paycheck, without sacrificing productivity. It doesn’t even take that much effort! But following these tips can make work a much healthier place to be.

  • Get up once every hour for a quick walk. It can be as simple as climbing up and down the stairs or refilling your water bottle. Setting an alarm (not one that will disturb your coworkers, of course) is a good way to keep track.
  • Replace your chair with an exercise ball. I don’t know about you, but bouncing all day sounds like a lot of fun.
  • Or, try a standing workstation, like some Boosters are adopting.
  • Do some deskercises. With discretion, of course.
  • Stretch!
  • Talk to coworkers in person, rather than via chat. Clear this with your supervisor first, though, as this could become a distraction.
  • Track how many steps you take with a Fitbit or similar device. Compete with a friend for extra motivation.
  • Participate in lunch hour exercise groups. Boostability offers plenty of opportunities for employees to get moving in the middle of the day, such as BoostTone.

Health is about more than exercise, though. Good hygiene and nutrition are critical to overall wellbeing.

  • Keep your workspace clean. Wipe down surfaces with a disinfectant at least weekly. Clean out your keyboard with compressed air.
  • Limit snacks. If you need to munch, try low-calorie snacks like popcorn. Or small amounts of filling snacks like roasted almonds. If you find that you’re constantly hungry or craving sweets, your body may be dehydrated.
  • Meet your body’s hydration needs by keeping a water bottle at your desk. Aim for at least 6 cups of water every day. For bonus points, leave the soda machine alone.

Take these tips to heart, and you might experience the following symptoms: Less fatigue. Less weight gain. Better muscle tone. Fewer sick days. A better attitude. New friends. And best of all, increased blood flow to the brain stimulates creativity. Who knows? Maybe getting active will get you Employee of the Month!

Mariah Healey
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