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How to Stay Fit at Work
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How to Stay Fit at Work

July 31, 2019
How to Stay Fit at Work

One of the most common reasons why people—especially employees—neglect their exercise routine is because of their lack of time. Understandably, most of their hours in a day are spent in the office or working; and even if they have some more time left after a long workday, they are too tired to haul themselves to the gym. However, there are ways for employees to stay in top shape outside of regular gym visits. Even when at the office, they can do simple exercises and follow essential tips that can reverse the effects of a sedentary lifestyle. Here are a few ways to stay fit in the workplace:

  • Drink plenty of water to stay hydrated.
  • Prepare your meals at home, so you can control what you eat.
  • Take hourly breaks and stretch or rest your eyes.
  • Get up from your desk and go for a quick walk anywhere as often as you can.
  • Encourage your office mates to start a tradition of exercising.
Arch Service Infographic - Saying Fit in the Office
Graphic courtesy of Arch Serviced Offices

Here are several more creative ways to maintain and active lifestyle, even with a traditional desk job:

1. Get Active with Your Commute

One of the best ways to stay fit at work is to incorporate fitness into your daily commute. We spend so much time driving back and forth to work when we could be using this time to improve our health. If you live within a reasonable distance to the office, consider walking, running, or biking to work. Many office environments are encouraging this commuter lifestyle, because it’s both healthier for the individual and for the environment. You’ll get to the office feeling refreshed each day knowing that you’ve already completed a full workout. Then, once you’ve been sitting for eight long hours, it’ll feel great to get your muscles moving again on the journey home.  

2. Try a Standing Desk

One of the best ways to stay active at your desk is to try using a standing desk. Many companies have begun providing these for employees, because they are so beneficial for overall health and wellness. Standing up while working will help your posture, strengthen your core muscles, and make you feel more active and energized throughout your day. Other desk options to try include treadmill desks and replacing your desk chair with a workout ball.  

3. Utilize Break Time

Whenever you get a break from your desk, it’s essential that you use this time to move around. One of the key tips to staying fit at work is being dedicated to your fitness goals. If you have a 10-minute break, do a mini office workout to get your heart pumping. Walk around while you’re on a long phone call. At lunch time, go outside and get some fresh air. All of these small choices will contribute to your fitness goals as well as your overall happiness and fulfillment.

4. Take the Stairs

Many people in the office will take the elevator as an easy excuse because their hands are full or they’re running late for a meeting—or maybe the stairwell isn’t air conditioned and their office is on the 13th floor. Well, when your goal is to stay fit at work, the stairs could be one of the best ways to hit that goal! Be the person that stops making excuses and take the stairs from now on. Your legs and your heart will thank you for it.  


5. Try to Move Around Every Hour

One great way to hold yourself accountable to your fitness goals is to set an alarm on your phone once every hour. Whenever the alarm goes off, take five or 10 minutes and force yourself to get up and walk around. Do some squats or jumping jacks—whatever you choose—but regardless, make it a rule that you’ll move around no matter what. This will keep you out of that sedentary slump. It’ll keep you from looking at the clock at the end of the day and realizing you haven’t moved once. You’ll stop feeling guilty about your office job and start feeling better in mind, body, and soul.

6. Create Active Company Culture

Company culture is an important part of any office environment, and one of the best ways to stay fit at work is to combine company culture with your office workout. Instead of just getting together with your co-workers for lunch-n-learns or happy hours, consider setting up a boot camp or a softball team. Your coworkers may be stressing about their fitness routine as well, and it could be nice for you to all get together and try something new.  

7. Wear Comfortable Shoes

Lastly, one of the easiest ways to stay fit at work is to wear comfortable shoes. If it isn’t feasible for you to wear comfortable shoes, then at least bring some and put them under your desk so you can slip them on at lunch time or for a quick office workout when necessary. No one wants to take the stairs or use a standing desk in heels!

Staying fit at work doesn’t have to be complicated, it just takes a dedicated mindset and, possibly, some time management. With these fitness tips in your back pocket, your body will benefit and you may be surprised how much your mind benefits, too.

Written by:

Hanna Holmgren
Recruiting Coordinator at Kisi