Nearly half of all office workers say their job makes them gain weight, according to a CareerBuilder.com survey reported in Women's Health magazine. When late nights and working lunches keep you from making your regular workout, it can be comforting to know that you can burn calories even while you're stuck at the office.
Stop Sitting
You burn more calories standing than you do sitting, so make a point to stand at your desk whenever you can. Stand up whenever you pick up the phone. Invest in an adjustable-height work station so you can send emails and type standing up during the day. Trade your wheeled office chair for one that won't move so that you'll have to stand up when you want to find a file or throw something away.
Squeeze in a Quickie
You might not have time to run to the gym, but you can burn between 60 and 130 calories with a 15-minute workout, says Ellen Barrett, creator and star of the "Fat Burning Fusion" DVD in Fitness magazine. Put together a desk-friendly workout or try Barrett's simple workout moves such as a reverse plank, in which you use the seat of your chair to support your arms as you lift your body with your legs extended; a chair pose, where you do a version of squats by raising your rear about an inch above the seat of your chair; or spine twists, in which you twist your upper body and extend your arms.
Start a Fitness Stash
Keep a supply of small weights or fitness bands in your desk drawer and take advantage of those five-minute lulls when you're waiting on a call or a file. If you spend a lot of time sitting at your desk, consider trading your office chair for a stability ball for at least part of the day. You'll strengthen your core muscles while you're working by using one, according to MayoClinic.com. If you're serious about staying fit and you work from home or in a relaxed office, consider a working treadmill with a work station set up at a comfortable height above a treadmill.
Sneak In Movement
The more you move, the faster your metabolism will be -- and the more calories you'll burn, even when you're sitting still. Look for opportunities to move during your day. Walk down to the corner restaurant instead of ordering up lunch, take the stairs to work instead of the elevator, do a quick loop around the floor on your way back to the bathroom, and make a point to email or call only when you're contacting a co-worker in another building.
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