Jobhop Jobhop's blog : 10 Tips for Staying Fit with an Office Job

Is your 9-5 office job taking its toll on your body?

You may find yourself gaining weight, getting ill more often, or just feeling fatigued and sluggish throughout the day.

While you may not be able to break out of that 9-5 world right now, there is plenty that you're able to do to maintain your health and keep your body in it's best form.

Knowing the challenges that an office job can present, we're sharing ten ways to stay healthy, even when you're sitting at a desk all day...

1. Walk, run or bike to work

Your daily commute can be an ideal time to improve your fitness. If you live close enough to work, try walking. If you live a bit further away, try biking. Or if you commute via public transport, get off a stop early and walk the rest of the way!

2. Walk as much as possible

Are you walking 10,000 steps a day? According to this study, 10,000 steps is the amount that an average, healthy adult should be taking. Now, that is going to be difficult if you're sitting at your desk all day. So try and skip the lift and take the stairs, park in the parking spot furthest from your office, take the 'scenic' route when walking to your desk. Just find as many extra steps as you can throughout the day.

3. Pace when you're on the phone

Moving around when you're in the office can be difficult, so it's important to take the opportunity when it presents itself. Phone calls and conference calls can be a vital aspect of many companies in this day and age of technology. So take the opportunity to get up from your desk and walk around. Just move. Stretch. Unless you need to be sitting and taking notes, this is the perfect opportunity to get 20-30 minutes of movement every day.

4. Eat smaller meals more often

Hunger is the enemy when trying to stay healthy. It can cause you to lose focus and can also be a key contributor to overeating and gorging on unhealthy food. When you're in the office, junk food is often readily available and can also help to a loss of energy.

Eating more often might be the key! Rather than the traditional three meals a day, research proves that six smaller, healthier meals can help you to maintain your health and feel great. Which makes perfect sense! When you're planning for these meals, you're able to make better decisions and ensure you have the right sorts of food. And by eating before you get that 'starving' feeling, you can maintain your portion control and eat healthier.

5. Bring your own lunch to work

Don't depend on restaurants and cafes for your health! Most places don't show you how many calories and many use ingredients that you'll never know about. Bring your own lunch to ensure that you know what you're putting into your body. Plus, you can save money! Use that extra bit of money to join the gym or take a fitness class.

6. Don't skip breakfast

Skipping breakfast is a definite no-no because since your metabolism slows down when you're asleep, eating a couple of hours after you wake up will help you to boost your metabolism. Skipping breakfast will increase your desire for fatty foods come lunch time. If you're constantly in a rush, keep a box of cereal or instant porridge at your desk so you can eat when you get to work.

7. Workout at your desk

Isometrics (or at your desk mini workouts) is a great way to fit in some exercise time at work. Try this good sneaky workout for your abs: squeeze the muscles in your core tightly for one minute while you type on the computer, then release. And do as many reps as you can throughout the day. Stretching at your desk can eliminate stress and offers many health benefits. If you're unsure what to do, this 'deskercise' routine is a great place to start!

8. Drink plenty of water

Be sure to drink lots of water throughout the day so that you remain hydrated and alert. Water has no calories and can trick your body into feeling full. Get yourself a large reusable water bottle and keep it on your desk. Make yourself drink at least one full bottle before lunch, and one full one before you go home. Drinking enough water can significantly diminish your cravings and hunger, as well as prevent unhealthy snacking throughout the day. Plus, those extra trips to the water machine won't hurt either!

9. Take regular breaks

Hours of working at a desk can take its toll on your body. Taking breaks helps to improve focus and performance. Long stretches of work can be hard on your body. Take short breaks to ensure you maintain your focus and help from feeling mentally and physically drained at the end of every day. You'll find that you get more done and you have more energy to stay active when you're not behind the desk.

10. Utilise your lunch break

It's so easy to just skip your break and eat lunch at your desk. While on occasion, this can help you to be more productive, making a habit of eating at your desk can lead to a lot of problems. Take advantage of your lunch break and use it to take a mental break. Go outside or take a stroll around the building. Lunch time is the only time of the day you have for yourself, so take advantage of it!

Try to implement these super small changes into your working day and I'm sure you'll start to see changes in no time. I can tell you out of experience that they DO work.