Get Fit and Active! Beat The Desk Life with 4 Simple Tips!

Fit and Active

Are you tired of sitting at your desk all day at work? Do you feel sluggish, stressed, and unhealthy from lack of activity? If so, you’re not alone. Many desk-bound employees struggle with staying active and fit. However, you can follow some easy tips to beat the desk life and improve your health.

Staying Fit and Active at Your Desk Just because you’re stuck at your desk doesn’t mean you can’t be active.

Here are some simple tips to move while sitting to be fitter and more active!

•Stretch regularly. Stand up and stretch like shoulder rolls, torso twists, or calf raises. Even light stretching can help relieve tension and increase blood flow.

•Fidget. Tap your feet, bounce your knees, roll your ankles, or clench your glutes. Fidgeting burns calories and provides light activity.

•Take walking breaks. Step away from your desk for a quick 2-3 minute walk. Walk up and down stairs, to the bathroom, or just pace around your workspace.

•Do desk exercises. Try exercises you can do right at your desk, like desk pushups, chair squats, or triceps dips using your desk chair. Start with 2-3 reps of each and build up as you get into better shape.

Staying Hydrated and Eating Healthy What you put into your body significantly impacts your energy and fitness level.

Focus on these tips to improve your nutrition and be more fit and active.

•Drink plenty of water. Dehydration is common for desk workers and can zap your energy and motivation. Aim for 6-8 glasses of water per day.

•Bring healthy snacks. Stock your desk drawer with snacks like nuts, granola bars, fresh or dried fruit, and hummus and veggie sticks. These provide energy without the crash.

•Eat a balanced lunch. Choose a lunch with lean protein, high-fiber whole grains, fruits, and vegetables. Some good options include a salad with grilled chicken, a veggie omelet with whole-grain toast, or stir-fry over brown rice.

•Limit excess sugar and caffeine. While a cup of coffee or tea is fine, too much caffeine and sugar can lead to energy crashes. Limit high-sugar and high-caffeine drinks.

Making Time for Exercise The most important thing you can do is make time for regular exercise.

pexels photo 4348630 1 3 | HoliFit

Try these tips to work more activity into your daily routine to be fit and active.

•Take a walk on your breaks. Even a quick 15-minute walk can provide great exercise benefits. Walk around your building or neighborhood and enjoy some fresh air.

•Do an at-home workout. When you get home from work, change into workout clothes and do an at-home video workout. Options like yoga, bodyweight exercises, or cardio dance workouts are accessible at home without equipment.

•Exercise before or after work. If possible, get up earlier, jog, do an online workout video, or head to the gym. Alternatively, go right after work to avoid the temptation to sit on the couch. Any activity is better than none!

•Try a standing desk. If possible, ask your employer for a standing desk. Standing burns more calories than sitting and provides health benefits like improved focus and reduced back pain.

Sitting for long periods can be harmful to your health. It can increase your risk of obesity, heart disease, stroke, type 2 diabetes, and some types of cancer. If you have a desk job, it is vital to make an effort to be active throughout the day. You can do many easy things to get fit and active, even if your mobility is limited.

pexels photo 4348630 1 4 | HoliFit

Contact Us

If you’re interested in more and you’d like to set a meeting with us you Contact us at and discover how HoliFit can help your business reach its goals. You can also check out our Facebook page, Instagram, LinkedIn, and Youtube Channel for more information about our services.

Don’t miss out on this opportunity. To find out how HoliFit can help your business reach its goals through Webinarscontact us today!

Keep your best people

Studies have shown that proper employee engagement can generate as much as 33% savings from lowered attrition alone.

Start by scheduling a no-pressure consultation.

Leave a Comment

Your email address will not be published. Required fields are marked *

Get Your FREE Pricing Catalog

Interested in knowing the 1st step to lowering your organization’s costs from attrition, lowered health insurance costs, & increased productivity?

Get our FREE pricing catalog & see why other organizations see our employee engagement program as a good overall investment. 

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
Lead Magnet 2 less crop

Get In Touch

Admin Office

11 Floor, Four/ NEO, 4th Avenue, Bonifacio Global City, Taguig, Metro Manila

Book a meeting

Schedule a call with our corporate wellness experts!

Call Us

(+63) 939 390 0343

Email Us

FREE Pricing Catalog

Get our FREE pricing catalog & see why other organizations see our employee engagement program as a good overall investment. 

FREE pricing catalog

Get our FREE pricing catalog & see why other organizations see our employee engagement program as a good overall investment. 

Lead Magnet 2 less crop