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How to Stay in Shape When You Work a Desk Job

Desk jobs are the bane of health and fitness. However, they do not have to be. While staying fit when you sit at a desk all day can be a challenge, it is possible. Here is how to stay in shape when you work a desk job. Hopefully, these tips and tricks will help you change the way you work.

Eat a Healthy Breakfast

When rushing out the door for work, many people run out of time to eat breakfast. Some people may just hate eating so early. However, skipping breakfast can be so detrimental to your health. Eating a healthy breakfast each morning will give your body the energy it needs to function properly. Research has even shown eating a healthy breakfast in the morning helps you burn more calories throughout the day. Try to make eating breakfast a priority in your daily routine. Set your alarm a few minutes earlier if you need to. If you struggle to eat food that early, start with just a healthy protein shake or a smoothie. For more on healthy eating habits, read our article all about them here.

Avoid bad posture

employees sitting at their desks working

One of the biggest challenges when working a desk job is avoiding bad posture. Many people will sit hunched over their keyboard or files they are working on for hours. As a result, their posture suffers. Luckily, there are ways to improve your posture while working. Some things to avoid are slouching in your chair or crossing your legs while you sit. Doing these will put a strain on your spine. Instead, sit with the bottom of your back against your chair and your feet flat on the ground in front of you. Make sure your computer screen is also right at eye level. Many people opt for replacing their chairs with yoga balls. Using one of these forces you to sit up straight to keep your balance.

Keep healthy snacks at your desk

Try to keep healthy snacks in your bag or your desk at work. Munching on healthy snacks will keep your metabolism working and help prevent you from binge eating lunch or dinner. As a result, you will end up eating less food each day without starving. Some great healthy snacks include:

  • Nuts
  • Berries
  • Fruit
  • Peanut butter
  • Bell peppers
  • Dark chocolate
  • Cottage cheese
  • Celery
  • Humus
  • Boiled eggs
  • Carrots

Walk around as much as possible

This may be difficult for a lot of people. Not everyone has the time or place to get up and walk around while at work. However, try to make it work if possible. Walk around during your breaks or even during conference calls.

Drink lots of water

One of the easiest things you can do is drink water when you have a desk job. Fill up a water bottle and keep right on your desk. Nowadays, there are many reusable water bottles to choose from. There are ones with built-in straws, ones that keep your drink cold for hours, or ones with fun designs on them. Find one you like and try to drink as much water as you can.

Walk or bike to work if possible

woman sitting at her desk working

If you live close by and in a safe area, you can even try walking or riding a bike to and from work. This requires you to plan better and maybe even get up earlier to make it in time. However, doing so will undoubtedly keep you in shape.

There are so many ways to learn how to stay in shape when you work a desk job. It may not be easy but will get easier once you start developing good habits. Your health is important and shouldn't be sacrificed for your job. Make your health a priority and you may even gain the energy you need to work harder. Liquid Health's Mega Energy liquid supplement is also a great way to give yourself a natural boost of energy for those long days at work.


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