Like so many of you, I spend many hours a day sitting at a desk, and because I run this blog I’m usually at a desk even after my regular workday ends. Since my body is sedentary for the bulk of the day I’ve had to find creative ways to stay healthy while having a desk job. While it definitely requires a little more effort and creativity, there are several ways you stay healthy at your desk job.
Be Prepared
Most office environments have loads of unhealthy snacks that can seem tempting when you feel hungry and want something quick. Instead of going for the sugary unhealthy snack, plan ahead and pack healthy items that you can easily eat throughout the day. If you’re like me and work from home these tips can still help you to navigate the urge to grab something unhealthy. Some of my favorite snacks are:
- Apples with Almond Butter ( you can get packets to make it easier)
- Cucumbers and hummus
- Homemade trail mix with cacao nibs, almonds, and walnuts
- A fresh piece of fruit
Find easy to pack snacks and pack them the night before. It’ll stop you from hitting up the vending machine or running out and buying a sugary snack, plus it’ll save you some cash.
Get Active
If you want to lose weight and you have a desk job, you need to get active. I try to workout in the mornings before work a few times a week. If you want to try to start a morning routine, check out this post. If mornings are not for you, find a time of day works for you and try to commit to working out a few times a week.
Lift weights. You probably know by now that I LOVE weights. Lifting heavy helps you to burn more fat throughout the day which could help to combat picking up extra pounds while you are sitting at the desk. Check out this post to learn more about the benefits of lifting weights.
Stay Hydrated
I like to eat, like a lot, but one of the things I’ve learned is to stop myself when my body feels full. I’ve also learned that sometimes right after I eat lunch and still feel hungry to drink water. In most cases when I do this I feel full and I don’t need to eat any additional food.
If you find yourself feeling like you need more food right after you eat grab your bottle of water and take a drink. I also try to keep water at my desk at all times and hydrate throughout the day. This is one of the easiest ways to stay healthy at your desk.
Take Advantage Of Your Lunch Hour
I’ve worked with many people in the past that use the lunch hour to workout at the building gym. Personally, this is not for me because it would take way too much time for me to look human enough to come back to work. But, it works for some people. I am however, a huge fan of taking a walk when the weather is nice.
If your office has a private room, take a few minutes to stretch after you eat. It might sound small, but it makes a huge difference. We are sitting for so much time that taking a pause to stretch for 5 minutes or so can be really helpful. If you work from home make sure to get up and take a walk and when the weather is cold I pull out my jump rope and try to jump for 5 – 10 minutes a couple times a day .
Stand When You Can
Many offices have adjustable standing desks that allow you to sit or stand as you want throughout the day. Try to stand for at least 30 minutes an hour each day.
Your body will welcome the change from sitting sedentary at your desk all day.
When you do sit, try to be mindful of your posture. Slouching and slumping can cause back and neck pain, and, ain’t nobody got time for that.
Park A Little Further Away
Instead of parking at the garage closest to my job, I used to park a few blocks away so that I get in a nice walk before getting to the office. I try to do this most days unless I am running behind, and then I will park closer.
The morning walk is great for getting your body moving, but it’s also nice to have that extra few minutes to be with your thoughts before you start the workday. If you are an introvert like me, this alone time also helps to clear the mind and prepare for the day. You will be surprised how much this small change can help you.
If you work from home, try parking at the back of the lot when you make your Target run (who can say no to a target run?!)
Meal Prep
We all know that when we are hungry we do not make the best food choices. Think about a time when you went grocery shopping hungry. How many things did you buy that were not on your list? Apply this same concept to planning your meals ahead for the week including snacks.
I like to use Sunday as my meal prep day because I don’t mind being in the kitchen a bit longer to prepare for the week ahead. If you are looking for some delicious recipes you can check out the following resources.