Improving Your Health: How to Stay in Shape While You Work

Healthier Habits to Try at Work

Having a healthy lifestyle is important for any person, especially if you want to have a long, fulfilling life. Since people spend most of their workdays sitting at a desk, it can be hard to keep up with this type of lifestyle. Despite this, it is not impossible to help your body and mind stay in shape while you work. Try making the following adjustments to your work routine, and see how they make you healthier overall.

Go For a Walk

Walking Outside

Taking the time to go for a walk during work hours is a great way to improve your health. Lots of office workers opt out of taking walks during the day because they are too focused on finishing their work. We know that getting your work done on time is very important, but sitting at your desk all day without taking a break is not healthy in the slightest.

Workdays typically last eight hours, so if you are not moving around you are staying inactive for a long period of time. Set aside some time during the workday to go out for a quick fifteen or twenty minute walk so you can keep your body active. You should also consider going out during your lunch break. If your home is close to your job, you should try walking or biking to the office every once in a while.

Going for walks helps increase your physical activity and lets you relieve stress during a busy day, making it a great habit for improving physical and mental health.

Opt for Healthier Food

Basket of Fruit

An easy way to improve your health during work hours is to be mindful of the food you are eating. When you pack your lunch for the day, focus on bringing foods that have energizing nutrients. Possible options include apples, carrots, granola bars, yogurt, salads, small sandwiches, and other fruits and vegetables.

If you go out for lunch, try to cut down on trips to fast food restaurants. The food offered at these establishments is usually very fatty, and eating too much of it in a short time span is very unhealthy.

You should also focus on drinking more water during the day. Drinking water helps you stay hydrated, and keeps you focused on the work you need to finish. Bring a bottle or glass with you to work so you can easily refill it as the day goes on. Avoid sugary drinks, like soda, because while they can give you quick bursts of energy, those bursts are very short, and once they end you are left feeling burned out.

Try Short Workouts During Your Break

Man Doing Push-Ups

Have some free time during a workday? You should try doing some short exercise routines to keep your body physically active.

During a short break, try doing small sets of push-ups, sit-ups, or squats to keep your body moving. You should also think about bringing small weights to work so you can lift those during your break. Even taking some time to walk around the office for a couple of minutes can do wonders for your physical health.

Just remember not to overdo it, because if you get too worked up you might be too tired to do any work afterward. Typically, you should only do an exercise routine for about ten minutes during each workday so you do not overdo it. Even if the exercise is not particularly intense, keep a bottle of water on standby so you can stay hydrated.

Skip the Elevator, Take the Stairs


Are you used to using your building’s elevator to get to your office? If you are, you should try walking up the stairs to get to your job. The elevator can be very enticing, especially if you work on a higher floor, but the health benefits that come along with taking the stairs every once in a while.

Taking lots of steps throughout the day can actually help you keep your blood pressure down. Doing this also helps you build up stamina and strengthen your leg muscles. Next time you head to work you should skip the elevator and head straight for the stairs, so long as you are not in a hurry.

With these tips at your disposal, you will experience many health benefits in a short amount of time. Keep at it, and you will be a lot happier while you work.

Tired of sitting all day? It’s time you check out a sit-stand desk.