How to stay fit whilst working an office job

Most of us have an office job which involves sitting down all day yet when the end of the day comes, it's hard to find the motivation to go to the gym.

It can be a frustrating feeling as you simply can’t stay fit, gain muscle, or lose fat because you’re sitting at a desk all day long. Not to mention a lack of exercise stifles your productivity.

People who are on their feet at work ask how one can be tired simply from sitting?

But the fact is that sitting for 8 hours a day can actually be quite tiring. According to research, your body equates that stillness with going to sleep. Moreover, if you're staring at a screen you tend to blink less frequently, leading to dry eyes and eyestrain.

All this can put you in the mood for shut-eye. For developers it is even worse, sometimes putting in marathon coding sessions with no thought of physical exercise.

With this in mind, here are some tips on how to introduce some exercise into your day at the office.

Change your commute

On the way to work or on the way back, get out a station or two earlier and walk, get some fresh air and get your body moving and blood circulating.

It is hard to wake up and even harder to wake up earlier than usual, especially now the days are getting shorter, but imagine the feeling of the blood pumping through your veins and the endorphins lifting your mood.

If this is not for you, you could try standing up on the metro or tram and taking the stairs rather than the elevator.

Take hourly breaks

Once you're already in the office try to get up every hour to go to the toilet (ideally not the closest one) or to get some water (having a small glass is a good trick to get you up more often).

When you are on the phone, walk around the office and, if possible, why not try having a walking meeting rather than sitting round the table?

It is proven your brain is more productive and retains more information if you are in motion.

Do you have a rest zone in your office? Great! Having a football table or some games like Wii can definitely get you up and have some fun while moving.

Lunchtimes walks

When it comes to your lunch break, we recommend that you get up from your desk and head outside a least for a few minutes. If you're feeling really motivated you might use your lunch break for a run, but at least a walk round the block gets the blood flowing again.

Standing desks

They say that 'sitting is the new smoking'. If you're lucky you already have standing desks in your office, but if you don’t you might convince your employer by talking about the costs of workplace illness caused by sitting.

These tips can prevent you from unwanted weight gain, depression and tiredness and generally improve your work attitude. Things like avoiding coffee, drinking green tea and eating lighter lunches can definitely help you on your journey.

Do you have your own personal tips how to stay fit whilst at work? Share them with us on Twitter!