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how to stay fit while working a desk job

Working at a desk job can be comfortable and convenient, but it can also be detrimental to your health if you don’t take care of yourself. Sitting for long periods of time can lead to various health problems such as back pain, poor posture, weight gain, and a higher risk of developing chronic diseases. In this blog post, we will provide you with tips on how to stay fit while working a desk job, including how to stay active while sitting at a desk

Take Frequent Breaks

One of the most important things you can do to stay fit while working a desk job is to take frequent breaks. Sitting for long periods of time can lead to poor posture, muscle stiffness, and decreased blood flow. It is recommended that you take a break every 30 minutes to stand up, stretch, and walk around for a few minutes. This will help improve circulation, reduce muscle tension, and increase energy levels.

Set Up Your desk and job to keep you fit while working

Another way to stay active while sitting at a desk is to set up your workspace for success. This means investing in ergonomic office equipment such as an adjustable chair, a standing desk, and a monitor arm. These items can help reduce the strain on your back, neck, and shoulders while also allowing you to switch between sitting and standing positions throughout the day.

Practice Desk exercises

Desk exercises are exercises that can be done while sitting at a desk. They are a great way to stay active and fit while working a desk job. Here are some desk exercises you can try:

  • Seated Leg Raises: Lift one leg off the ground and hold for 10 seconds, then lower it back down. Repeat with the other leg.
  • Shoulder Shrugs: Lift your shoulders up towards your ears and hold for 10 seconds, then relax.
  • Arm Circles: Extend your arms out to the side and make small circles with your hands.
  • Chair Dips: Place your hands on the edge of your chair and lower yourself down and back up again.

Click here to see more seated exercises

Take the Stairs

If you work in a building with stairs, take advantage of them, it’s a free place to workout! It truly is a great way to stay active if you have been sitting at a desk all day. Taking the stairs instead of the elevator is an easy way to get some exercise throughout the day. It is also a great way to increase your heart rate and improve your cardiovascular health.

Use a Standing Desk

Another way to stay fit while working a desk job is to use a standing desk. A standing desk allows you to stand up while you work, which can help you burn more calories and improve your posture. Some standing desks are adjustable, so you can switch between sitting and standing as needed. If you don’t have access to a standing desk, try using a high table or countertop as a makeshift standing desk.

Stay Hydrated

Staying hydrated is essential for maintaining a healthy body and mind. Drinking plenty of water throughout the day can help you stay alert, focused, and energized, which can be particularly helpful during long workdays. You can keep a water bottle at your desk and refill it throughout the day. You can also try herbal teas or other low-calorie drinks to add variety to your routine. Avoid sugary drinks, such as soda or energy drinks, which can be detrimental to your health.

Pack Healthy Snacks

Snacking can be a significant source of calories and unhealthy ingredients. By packing healthy snacks, you can avoid the temptation of vending machines or fast food. Some healthy snack options include fresh fruit, nuts, granola bars, or vegetable sticks. These snacks can help you maintain a healthy weight and are guaranteed to help you stay fit while working a desk job. They reduce the risk of developing chronic diseases, and keep your energy levels up throughout the day.

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Practice Good Posture

Sitting for prolonged hours can lead to poor posture, which can result in back pain, neck pain, and other health issues. Practicing good posture can help reduce these risks and improve your overall health. Ensure that your chair and desk are at the correct height, keeping your feet flat on the ground, and avoiding slouching or hunching over your desk. You can also use ergonomic equipment, such as a lumbar support pillow or a standing desk, to help maintain good posture.

Schedule Regular Health Check-ups

Regular health check-ups can help detect any underlying health issues, such as high blood pressure or high cholesterol, and prevent them from escalating. Make sure to schedule regular appointments with your healthcare provider, such as annual check-ups, dental exams, and eye exams. You can also discuss any concerns you have about your health and receive personalized recommendations to a healthy lifestyle.

Stay Motivated and Consistent

Staying motivated and consistent can be challenging, but it is essential for maintaining an active and healthy lifestyle. Find activities that you enjoy and that fit into your schedule, such as a fitness class or a morning run. Set realistic goals, such as losing a few pounds or running a 5K, and track your progress along the way. Celebrate your accomplishments, no matter how small. Stay motivated to continue your healthy habits and to keep fit while working a 9-5 desk job.


Your job does not have to mean sacrificing your health and fitness. You would be amazed by how taking simple steps can keep your body fit while working a desk job. Taking breaks, using a standing desk, incorporating exercise into your daily routine, staying hydrated, packing healthy snacks, using active transportation, joining a wellness program, practicing good posture, scheduling regular health check-ups, and staying motivated and consistent, will make you stay fit and healthy while working a desk job. Remember, small changes can lead to significant improvements in your health and well-being.


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