Ways To Stay Healthy in Your Office Job


There are many ways to stay healthy when working in the office. However, it is easy to fall out of habit when working long hours. Fitness levels plummet when being sat at a desk all day. Luckily for you, there are a few different ways you can go about being healthy.

Start Your Day With a Healthy Breakfast

Many people do not eat before they leave the house. The reason why we eat it is because it is our first meal. Giving the body the energy it needs to kick start the day. It breaks the fast that you have been unintentionally doing whilst you have been sleeping. Hence the name breakfast. 

Now, it does not need to be a massive feast when it comes to your first meal. It can be a small bowl of cornflakes or, it can be a piece of fruit. A banana, a bit of melon, with a glass of orange can give you plenty of nutrients to kick start your day. Vitamin C is one of the nutrients that we do not store, so it is essential to get that in your system. Having a small meal like this will help you keep away from the unhealthy pre-lunch snacks. 

Avoid Sugary Snacks

It sounds boring, however, it will benefit you massively. Having a short burst of sugar will give you plenty of energy for a short amount of time. We all love a chocolate bar or a couple of biscuits. If there is a vending machine at your office. Stay away from it. Honestly, there is no need to go to it. If you enjoy snacks during the day then try to be healthy. 

There are plenty out there to choose from such as nuts and dried fruit. Make sure you bring enough for later in the day as well. Fruit is your best bet when it comes to your snacks. Whether it is just a banana or a fruit salad. It is completely up to you. 

Bring Your Lunch

Honestly, this will thank you in the long run. Bringing your lunch will not only be healthier but will save you money. Buying your lunches every day adds up, especially if you live in the city. If you want to buy your lunch out then try it once a week. Maybe on a Friday or Wednesday to break your week up. Prepare your lunches and make them healthy. You will not regret it at the end of the month.

Plenty of Water

Hydration is important to keep yourself healthy. However, there are some drinks that you should avoid during the week and some that you should drink. Sugary drinks are again, only good for a treat now and again. Maybe have a sugary drink with your unhealthy meal during the week. These sugary drinks that we know as coca-cola, Fanta and all the others are empty calories. They give you a sharp energy burst but not for long. 

Water is the key to remaining healthy. Try infusing your water overnight with some fruit. That way, you give that boring bottle of water a fruity taste. There are many positives when it comes to drinking water. Firstly, it increases your metabolism meaning you burn fat easier. Another thing to mention is that it helps prevent cramps and strains. If you have noticed you are feeling down, drink a bottle of water. That will raise your spirits a little bit.

There are many fruits that you can put into your water to pack with taste and nutrients. Some of the fruits that you can include are: Apples, peaches, berries, cucumber, kiwi, mango and many more. It just depends on what is your favourite fruit and how you want it to taste.

Keep Moving

Even the tiniest bit of movement does you a world of good when working in the office. Take regular breaks every hour or so to make sure your body burns a few calories. If you are waiting for a document to download, have a quick stretch. On your breaks and lunches, go for a walk outside. Not only will you get some exercise in but, you will get some vitamin D as well. If you have time and there is a local gym nearby, have a little gym workout. Last but not least, take the stairs instead of the lift. Yes, it might be tiring but it is worth it.  

Keep Active Outside of Work

Keeping fit is essential for everybody. It helps our lungs breathe at the maximum capacity and keeps the blood pumping around the body. It could be yoga or a full-blown HIIT workout. Depending on what you prefer. Believe it or not, there is an exercise out there for everybody. You do not have to participate in a team sport or anything. Keep it simple with daily walks or solo swimming sessions. You do not know what you love until you try it. Fitness is important for us to keep healthy, so make sure you exercise in some way. 

To Conclude

There are many ways you can stay healthy when working in an office. Your diet is one of the best ways, if not the best, to make sure you have a healthy body and mind. Just remember, eating healthy is essential. But, incorporating a little bit of exercise in your daily routine is as well. Health specialists recommend that you get at least 150 minutes of exercise per week. 

One other thing to mention is that your body could lack vitamin D during the winter months. We touched on it before about walking in the sun on your lunch breaks. Something else that you could make sure that you have in your diet is multivitamins. This way the body gets all the vital vitamins and minerals you need throughout the day. Being healthy is one way of making sure you are writing marketing assignments like a professional.