Staying Fit with a Desk Job

If you have a desk job, odds are you sit. A lot. You write documents, organize files, and take phone calls—all deskbound.

And a sedentary lifestyle often leads to weight gain. CareerBuilder found that 56% of workers believe they are overweight, and 45% believe they’ve gained weight at their present job. The interesting part? The same study found that over a quarter of these employees were provided wellness benefits by their employers, but 63% didn’t take advantage of them!

If you’re cubicle-confined yourself, you probably know one of the major reasons for this: exercising is hard to fit into a desk job schedule. However, there are a few things you can do during the workday to keep yourself slim and fit.


  1. Get Those Steps In

The easiest way to keep fit at work is to set a step goal and adhere to it during the day. Download an app like MyFitnessPal, or wear a step-tracking wristwatch, and get walking. Here are a few ways to add steps into your day:

  • Park further away from your building (this will add a few steps in the morning and when you go home for the day).
  • If you have AM and PM breaks, use them to walk. You can walk around the parking lot or up and down the stairs.
  • Walk during your lunch break.


  1. Prepare Lunch at Home

Eating out for lunch can be a strain on your wallet and your waistline. If you don’t make a plan, you might obsess over it until the big moment arrives and then overeat. To avoid that, prepare meals at home the day before you leave for work. Focus on healthy things, like fruits, vegetables, and lean proteins like turkey or chicken.

If you’re looking for a fun way to tackle portion control, check out a bento box! These traditional Japanese lunchboxes are small and compact, with compartments of varying sizes so you can get just the right amount of protein, fruits, and veggies.


  1. Get Up

Sitting is terrible for your back (and your belly), so try to get up every hour or so if you can, even if it’s just to stretch or get another glass of water. Many fitness apps include an alarm that tells you when to get up, as do most fitness wearables. And speaking of water, try to consume at least 8 glasses during the day!


  1. Take Advantage of Company Wellness Programs

If your employer provides some sort of wellness program, join in! These can vary from weight loss contests to company sponsored personal trainers or gyms. Although it can be difficult to fit these activities into your schedule, spending just an extra 30 minutes after work at the gym can work wonders for your overall fitness level.


  1. Snack Responsibly

Instead of going all in on chips and cookies, prepare a few healthy snacks each day. Nuts and trail mix are a great choice, as are pretzels and dried fruits! All of these are delicious foods you can graze on guilt-free.

And that’s that! What are your favorite ways to stay fit at work? Let us know in the comments section below!

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