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How To Stay In Shape When Working At A Desk Job

One of the major problems not only in America but also in the world is obesity. The busy life and office work keep the people from exercising. Most people spend their days in the office and nights resting they do not have enough time for a workout. You may also sit back at your desk all the week. It may also be challenging for you to keep the good body shape. You do not have to worry as there are a few ways in which you can keep your body in a good shape while having a desk job. 

Increase Activities

Here is what you need to do step-by-step.

Step 1 

You need to walk a few extra blocks when you go to the job. If you travel using the public transport then it is easy. All you need is to take a few steps and take the bus from the next stop. You must do the same when you come back from the office.

Step 2

Try to get out of the working area. Stand and walk after every thirty minutes.  It won’t hinder your work all. There are so many ways in which you can walk around the office. For example, if you want to call a colleague or send him a file, instead of using the web or phone, walk to his desk. You may also have a break for the tea, instead of ordering the tea walk around and go to the cafe.

Step 3

There are many offices/workspaces which also have swimming pools and gyms. Make sure that you use these facilities if you have. Spare time to join a fitness center in the office building or near the office building. It will save your time. Do not spend the time to eat lunch, instead, have some snacks.

Step 4

One of the most important ways to keep the good shape is to check the posture. Make sure that you have a good sitting posture, the one that does not allow belly fat to stick around. You can also do some stretches when you sit. It will help your muscles contract and expand. You can also perform some abdominal workout while sitting. There are so many exercises which you can perform while at the desk. Join fitness club and ask the trainer how and what are the exercises that you can perform while sitting. You can perform some gluteus while sitting.

Keep An Eye On Your Eating Habits

Step 1

Do not go to the fast food restaurants during the lunch break from the work. You should always take the meal from the home. Also limit the intake of the restaurant food, not only during the office hours but also during the entire day. Do not eat more sugary foods.

Step 2

One of the best ways to stay in good shape is to stay away from the vending machines. Instead of drinking sodas, drink plain water or fresh apple juices or lemon juice. Eat carrots, apples, bananas, and the fat-free fruit yogurts. Instead of eating snacks during the day time, have some nuts in your pockets, almonds, roasted peanuts or roasted chickpeas.

Step 3

The best way to keep the entire body in shape is to drink as much water as you can. It will not only provide you the hydration but also keep you from eating unnecessary food items. You can resist the urge to eat with water.


  • DO does not perform some difficult exercise. Always consult the doctor before you start a regimen.


  • Join a fitness center and perform more workouts. Do some cardio and heavy all-body exercises.

What You Will Need To Do This

  • A pair of Comfy shoes
  • A bottle of fresh water
  • Some healthy snacks
  • And the homemade lunch

Author Bio

  • Saliha is a Freelance writer and blogger. She writes reviews of Yoga DVD you can watch to stay in shape.

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