6 Ways to Stay in Shape While Sitting at a Desk All Day

Staying in shape is a hard challenge for the millions of Americans who work in office environments. If you’re like most people with a desk job, you understand how hard it is to stay active when your job requires you to be sitting down for the entire work day. Here are 6 tips to help you maintain a healthy lifestyle even while employed at a traditional 9-5 office job.

1. Active Commuting

Instead of driving to work every day—which just adds to the number of hours that you’ll be sitting—try walking, jogging, or riding a bike if possible. Besides for the money that you’ll save by reducing your gas expenses, you’ll be burning calories each day even before you arrive at your desk. While it’s true that this isn’t feasible for all commuters, you should at least consider it as a serious possibility.

2. Avoid Elevators and Escalators

Even if you need to be sitting for hours each day, try to maximize your exercise when you’re not at your desk. If you have a choice between taking the elevator or the stairs, do yourself a favor and choose the latter. You’ll be amazed at the impact of a small decision like forcing yourself to take the stairs.

3. Improve your Posture

If you’re sitting at your desk all day, you may as well be sitting in the healthiest way possible. Instead of slouching which will only cause you to be in worse shape, be conscious of your posture throughout the day. You should be sitting with your back straight against your chair and stay mindful of your position to avoid hunching.

4.Take Periodic Breaks

Take advantage of opportunities to get up from your desk and walk around the office a bit. For example, if you need to speak with one of your colleagues, walk over to their desk rather than speaking on the phone. Try to get up from your chair at least once or twice an hour, even if it’s only to walk to the other end of your office.

5. Healthy Dieting

Don’t use your office job as an excuse to eat unhealthy foods. Staying in shape means that you should be eating nutritious meals even while in the office, and you should be avoiding fast food at all costs. Take a few extra minutes in the morning to pack your own lunch and healthy snacks for the day, since this will make staying in shape that much easier.

6. Learn Stretches

Stretching only takes a few minutes and they can make really make a difference in how you feel the rest of the day. Pay close attention to your arms and wrists to help ensure that you don’t come down with carpal tunnel syndrome. If you’d like to take your stretching to the next level, you can incorporate pushups and sit-ups into your office workout.

Do you have trouble staying in shape while sitting at your desk? What techniques would you recommend to maintain a healthy lifestyle?