7 Best Ways to Stay in Shape at Work

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We live in an era of technological innovations, which is why there are various reasons why people neglect and forget about their exercise routines. When talking about individuals that spend hours in the office every day, one of the most frequent reasons why they cannot exercise is because they don’t have a lot of free time. However, if you’re in this situation, you might want to work out at work!

But, how is it possible for you to exercise while sitting at your desk? Well, there are some things that you can do, even if you have a desk job. Fortunately, the article below will shed some light on the entire topic, so, without further ado, let’s take a closer look at what you can do in order to stay in shape at work:

1. You Could Implement Shorter Workout Sessions

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No matter if you choose to exercise for five minutes or if you choose to take the stairs instead of the elevator, giving yourself shorter breaks will help you with increasing your blood sugar levels, which is something that could help you stay focused on the work you have for the day. This will also help you with your cravings, and more importantly, it’ll assist you with keeping your heart healthy and strong. Keep in mind, you’ll want to find the optimal time for the workouts, especially if you don’t want it to interrupt your work.

2. Motivating Yourself is The Key

Motivating yourself is the most important thing that you could ensure, hence, you’ll want to give yourself a reason to stand up often. For instance, you can install a free app that will motivate you to achieve your daily steps or you can give yourself a reason to walk more by, for instance, drinking water from a glass that’ll need to be refilled frequently.

Additionally, you could stand up and stretch while you’re waiting for an email, you can stand during a meeting instead of sitting, or if you can, find a colleague that might want to join you for a quick exercise session. Whatever you choose to do, you’ll also need to ensure that you have a balanced diet, which leads us to our next point…

3. Having a Balanced Diet is Important

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If there is one thing that you need to take away from this article, it’s the fact that you’ll want to implement a balanced diet. In fact, it’s the most important thing that you need to do in order to stay fit while at work. Hence, you might want to prepare your meals at your home and take them with you to your work.

Of course, the food you eat should be healthy and it should also include things such as fruits, various seeds, and nuts. Additionally, if you want, you could also try different diets to see which one suits you best, and if you’re interested in seeing reviews of the diets you can opt for, click here for more information.

4. Ergonomics = A Healthier Work Environment

If you have no problem with investing in special equipment, there are endless options that you can purchase, all of which will help you with exercising at your office. Hence, you can opt for purchasing things such as adjustable tables, ball and/or kneeling chairs, desk bikes, as well as leaning stools.

By choosing to purchase some or all of the equipment mentioned in the previous paragraph, you’ll be capable of making your sitting routine healthier, but more importantly, you’ll ensure that you’re comfortable, even if you’re going to spend hours sitting at your desk. This will also allow you to keep moving during the day, which has its own benefits.

5. Don’t Forget to Stretch And Stand Often!

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A standing desk and leaning stool have incredible health benefits including things such as a reduced chance of developing diabetes, heart illnesses, as well as cancer. However, stretching and standing frequently can also help you! For example, if you answer a lot of phone calls, you can utilize a wireless headset, one that will allow you to talk while moving.

You can also try desk yoga mostly because it’s simple and you’ll be able to complete a session while you’re working, hence, you can ensure that your back and shoulders feel relaxed by stretching as often as you can. Keep in mind, there are various tutorials for desk yoga, so, ensure that you take a look.

6. Water = Health

Now, you must remember that water basically equals health, so, ensure that you drink it while you’re at work. Now, if you don’t want to use a glass that you’ll have to fill throughout the day, you could purchase a reusable bottle that you’ll keep with your wherever you go.

Besides drinking a lot of water, there are some things that you should avoid consuming. For instance, you might want to skip drinking too much coffee since it might make you feel full and sugary beverages are definitely out of question, especially since they could also damage your teeth.

7. Use Your Breaks For Exercising

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If you cannot squeeze in a few minutes for exercising, you should definitely use a portion of your breaks for exercising, at least for 3 to five minutes. You could also encourage your coworkers to exercise with you, which is something that can help improve the overall workplace environment.

If you don’t find anyone willing to participate, you can, for example, go for a short walk while you’re on your break or you might want to look at some simple yoga steps that you could go through in your office. No matter what you choose to do, ensure that you move your body.


If you’re like me, you probably spend a lot of time sitting because of your work. However, just because you’ll be sitting at your desk for a few hours, this doesn’t mean that there won’t be things that you could do, all of which will help you stay fit. And, by following some or all the tips mentioned above, you’ll be able to keep yourself healthy.

Hence, now that you know some of the things that you could choose to do, you really shouldn’t waste any more of your time. Instead, go through the article above one more time, and then determine what things you might want to do in order to stay fit even though you’re at work.