Healthy Lifestyles: How to Exercise When You Work in an Office

Working more than 60 hours a week oftentimes involves long periods of sitting at a desk, staring at your computer screen. Although we keep telling ourselves time and time again that we’ve got to stop sitting so much, that it’s bad for us and can take a toll on our health, many people still don’t do anything to increase their daily activity.   

“Sitting is sort of the new smoking,” Mayo Clinic endocrinologist James Levine, M.D., Ph.D., told the Star Tribune. What’s more, sitting for long periods at a time, can cause obesity, diabetes, heart disease. That’s some serious stuff! If you want to stay healthy, you really need to find ways to stay active during the weekdays at work, even if you are managing a nine-to-five job.

Besides standing at your desk, there are many ways that you can stay active, such as going on a walk during your lunch hour or taking frequent breaks from your computer. If you want to stay active but finding yourself glues at your desk then there are plenty of tips online to show you how to stay fit at your office desk by doing chair dips, leg-raises and stretches. 

Do some stretches at your desk

The easiest thing to do is to stretch right there, at your desk. All you need is to stop working for a moment, to spread your legs and your arms, and to perform some head and neck stretches. Repeat this exercise every 30 minutes or so in order to allow your muscles to relax. If possible, stand up, and take some time away from your desk too. If you can’t leave your desk, consider lifting your head every 15 minutes to give your neck a little bit of a stretch.

Don’t stay at your desk to eat your lunch

From recharging your batteries, to taking a break away from your computer screen, there are many reasons why you shouldn’t be eating lunch at your desk. Lunch-time is your opportunity to relax and unwind for a while and take a break from your work. Eating a sandwich while working is never a good idea, because it prevents you from moving. Always leave your desk during lunch breaks and try to take a few steps around your building. 

Park your car further away from the office

Parking your car a few blocks away from your office building can also be part of an active work routine. This will force you to get in some steps before you get into the office and when you leave at the end of the day. Although it won’t make up for the eight hours of sitting, it would still benefit you to a certain extent. For best results, try to maintain a rapid pace, in order to reap some cardio benefits as well. One of the benefits of walking is that there is a connection between physical activity and your mental health. Regular physical activity can help to improve your mood, help manage your stress levels, and help improve your sleep. 

Schedule gym sessions around your work routine

If you are a morning person, try to schedule your gym sessions early before going to work. There are some sessions such as yoga, that often start early so you could always try and fit in a class before heading into the office. Morning exercise can help you feel refreshed and ready for the day ahead.  If time allows, you may even have time to go to the gym during your lunch break. Whether you go to the gym on a morning, after work, or during your lunch break, establishing an exercise routine can help boost your daily motivation and help you stay active.

Anabel Cooper

Anabel is a graduate of King’s College London and upon graduating, she set out on a journey to inspire and empower women through her words. Besides working as a digital marketing expert, Anabel is a freelance copywriter.