How to Stay in Shape While Working a Desk Job

  • Posted by Nicole Adams

Today’s working world can make it difficult to stay healthy when many of us find ourselves tethered to our desks for at least 8 hours a day. Then add the time we spend sitting after work relaxing and our lives can quickly become rather sedentary. Since the reality is that you probably can’t quit your job and exercise all day, here are some simple tips on how to stay active at a desk job.

How to Stay Fit with an Office Job

Optimize your workstation to be movement friendly. The ability to alternate between working standing up and seated can greatly reduce the amount of time you spend in a chair, and when you are sitting consider alternating between an office chair and a stability ball or a different type of chair. Be mindful of your posture throughout the day and adjust your screen, keyboard, phone and equipment to support that. 

Take advantage of opportunities for movement, fresh air and sunlight. Consider parking further away so you can count on a short walk to start and end your workday, taking the stairs and even participating in walking or standing meetings with your co-workers. While it may be tempting to sit and relax on your lunch break, it’s another opportunity to stretch your legs. Short breaks are good for both your body and mind so don’t forget to take them throughout the day.  

Utilize your time outside of work to move your body. A little bit of activity goes a long way whether it’s walking your dog or chasing your kids around the park, it doesn’t have to be crushing a gym workout for an hour. Whether it’s taking an exercise or yoga class or simply going for a walk, whatever you choose to do make sure it’s enjoyable and sustainable. 

How to Stay in Shape Working From Home

Telecommuting and working from home are becoming much more the norm in today’s work environment and while not having to leave your house does have a lot of benefits, it can make it a little more difficult to stay active. Just like at the office, you’ll want to take breaks throughout the day to stand up and move and also have a proper ergonomically friendly space to work. 

Having a routine is even more important when you work remotely. You might not have to get up as early to get ready for work without a commute, so that’s time you could instead use for a walk or exercise class. You may also have more flexibility in creating your schedule, so don’t forget to add in time for movement. If you’re struggling, it could be helpful to find an accountability partner, set a timer or block out time in your schedule. 

With no commute to mark the beginning and end of the day, it’s easy to end up working odd hours and continue working beyond your shift. Having clear boundaries will give you the needed mental and physical break to ensure that you maintain a good work life balance and also have time for other enjoyable and healthy activities. Even though you may not have to leave the house, remember that fresh air and sunshine are important to get every day. 

Are you looking for the perfect job to match your lifestyle needs? Be sure to browse our trending job titles