When people work sedentary jobs, long hours of sitting means fitness and daily activity must be a priority. The Mayo Clinic explains that setting aside time for physical activity---before, during or after work---is essential to good health. Any activity counts and can easily be achieved while at the office. It can be as simple as walking to the furthest bathroom, or scheduling walking meetings throughout the day.
Stretch Breaks
Gently stretch during the day to avoid stiffness and sore muscles from working on the computer. Schedule stretch breaks so that every hour a reminder will tell you to stand and stretch. For maximum benefits preform stretches that will target the whole body including arms, legs, core, and neck. Hold your stretch for 20 to 30 seconds.
Use a Fitness Ball
Replace your work chair with a stability, or fitness ball. According to the Mayo Clinic sitting on the fit ball at your desk will improve your balance and tone your core muscles. You can even use the stability ball for exercises at the office such as a wall squat, abdominal crunch or back extensions.
Avoid the Vending Machine
Shape Magazine claims that super size portions and sugary ingredients in the food industry have recently been blamed for contributing to America's expanding waistlines. Vending machines at work usually contain these processed and high calorie foods. Save your money and pack a healthy snack such as fruit, low-fat cheese, or vegetables and low-fat dip. If you must go to the vending machine aim for snacks that are lower in fat and calories like pretzels.
Social Walking
Walking is an easy and convenient way to achieve fitness at the office. Try making a meeting with coworker a walking meeting either inside or out. You could also organize a lunch time walking group with coworkers to hold each other accountable. Parade Magazine recommends walking down the hall to speak with someone rather than using the telephone or sending an email. This will burn extra calories, and prevent you from sitting long periods in front of a computer.
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