New Year’s Resolution: Staying Fit While At The Office

By on December 20, 2014

Staying active at the office – Trade in those old Habits and make these simple adjustment to your daily work routine.

Many people hit the gym before or after work, but gyms aren’t the only place to burn some calories and relieve stress. Believe it or not, there is a lot that can be done while at the office to stay active, especially if you are someone with a busy schedule who finds it challenging to get to the gym consistently. Why not make simple adjustments to your daily work routine in order to burn off some of those extra calories? Here are some simple tips you can use to relieve stress and stay active at the workplace so that you don’t feel so bad when you miss a workout at the gym due to your frantic work schedule.



  1. If you use public transportation to commute to work, instead of waiting at a bus stop, try walking to the next bus stop instead.
  2. If you live a reasonable distance from the subway/train station, walk to the station rather than taking a bus only a few stops.
  3. Stand on the bus/subway rather than sit
  4. When you arrive at work, take the stairs instead of the elevator to help increase your heart rate
  5. If you drive to work, park further away from the entrance so that you have to walk further to and from your car



Standing burns more calories than sitting so take advantage whenever possible. Try standing when talking on the phone, talking to colleagues, or even when eating your lunch. Instead of sending an instant message or making a phone call to someone you work with, walk over to their desk. Face to face interaction usually goes a long way.



When it comes to quick fixes at the office, swapping out your office chair for an exercise ball can be one of the easiest adjustments you can make in order to help strengthen your core, correct your posture, and improve your balance.

  1. Strengthen Your Core:  By sitting up tall on the exercise ball, you force your core to be more active, which in turn will help tone your midsection. This will also help prevent any back pain and slouching.
  2. Correct Your Posture: Sitting on an exercise ball will force you to keep your back straight because it lacks a chair back to slouch into and armrests to lean on. Sitting on the ball alone will not correct your posture. But, it definitely causes you to be more aware of your posture allowing you to make small adjustments throughout the day.
  3. Improve Your Balance: A desk job often forces you to remain seated in the same position for hours at a time. When sitting on an office chair, it’s very easy to slump forward, but when seated on an exercise ball you constantly make small shifts in weight in order to reposition yourself so that you don’t fall. These small shifts in weight target your core and help improve your balance on the ball.



Instead of heading to the lounge for a coffee break go for a brisk walk and get some fresh air or do some simple stretching. Stretching has many benefits other than loosening up your muscles. It can also help with improving circulation, reducing stress, and correcting your posture. Mentally scan your body to find any areas where you might be holding any stress or tension and stretch/loosen up those areas.



Water-BottleAlways keep a glass of water or a water bottle handy at your desk. There are many benefits to staying hydrated…especially at the workplace. Drinking water helps your body flush out any toxins, transport vital nutrients to cells and aids in weight loss to name a few. Most importantly, staying hydrated will keep you energized throughout the day as fatigue is one of the onsets of dehydration. Try setting a goal to see how much water you can drink while at the office.  Since the required daily consumption amount varies for people of different sizes, a common measure would be to drink 2/3rds of your body weight in ounces and add another 12 ounces for every 30 minutes of exercise you do throughout the day.





***Please consult your physician before starting any kind change of diet or exercise program***

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