Health Tips for Office Workers – How to Stay Fit at an Office Job?

Staying healthy while working at an office job can be challenging.

Long working hours are a significant contributing factor to the rise of obesity rates among adults in the United States.

Research indicates that as working hours at an office job increase, so does the likelihood of becoming obese.

One of the main reasons that working longer hours is associated with increased obesity rates is because it increases sedentary and sitting time, which is also related to an increased risk of obesity.

Along with obesity, sitting too much can cause several other health problems, such as reduced blood flow, spinal pressure, digestive issues, fibroids, and “foggy brain.”

However, there are several health tips for office workers that combat the negative effects of prolonged sitting and look and feel better.

Relationship Between Working Hours & Poor Health

Research has consistently shown a link between long working hours and higher rates of obesity, with some studies suggesting a stronger association among women than men.

One reason for this relationship is attributed to sedentary behavior.

Individuals who spend long hours sitting at their desks are less likely to engage in physical activity, which can lead to weight gain.

The results of one study indicate that sitting time and physical activity are independently associated with obesity risk in working adults.

Workers with mostly sitting jobs had a higher risk of overweight/obesity than workers with mostly standing jobs, even after adjusting for physical activity and leisure time sitting.

Additionally, workers with sitting time of fewer than four hours per day had a lower risk of obesity than those with four or more hours of leisure time sitting, independent of physical and occupational activity.

The study also found that most workers mostly sit at work, with workers in sitting jobs being more likely to be sufficiently active during leisure time than workers in standing, walking, or heavy labor jobs.

Interestingly, leisure time sitting may have a stronger association with obesity risk than occupational sitting.

These findings suggest that reducing sitting time, increasing physical activity, and reducing leisure time sitting may be important strategies for preventing obesity in working adults.

Other contributing factors include stress and lack of time for exercise.

For example, when people work long hours, they may have less time to engage in physical activity or prepare healthy meals, leading to increased consumption of fast food and other unhealthy foods.

For these reasons, office workers can be challenged to stay healthy.

Fortunately, there are multiple simple ways for office workers to stay healthy.

Best Health Tips for Office Workers

To improve their health, office workers should aim to increase their daily movement while considering the sedentary nature of their job.

Additionally, planning a healthy diet and lifestyle around the fact that they will be sitting for several hours at work each day can help mitigate the negative effects of prolonged sitting.

Making conscious choices to prioritize their health and well-being can improve overall health and reduce the risk of health problems associated with a sedentary lifestyle.

Here are the best health tips for office workers:

Get Enough Exercise

Reducing sitting time while working is crucial to combat the negative effects of prolonged sitting in office workers.

Even short periods of standing and movement during a sedentary job can make a significant difference for many adults.

Long working hours reduce the likelihood of engaging in physical activity, which is an evidence-based approach to reducing the risk of obesity.

For example, engaging in moderate-to-vigorous intensity physical activity for over 150 minutes per week can significantly impact obesity risk.

Additionally, research indicates that increases in physical activity, even without body composition changes, can improve an individual’s risk factors for chronic diseases such as type 2 diabetes and metabolic syndrome, as well as overall mortality.

Although it may seem challenging, it is essential to prioritize exercise.

For those who want to get fit without going to the gym, setting up a home gym or participating in outdoor activities are options.

High-intensity interval Training (HIIT) is a time-saving form of exercise that can help burn calories and build lean muscle mass in 30 minutes or less per day.

This leaves more time in the schedule for additional activities or maintaining a healthy work-life balance.

Incorporating physical activity into daily routines and reducing sitting time can help office workers combat the negative effects of a sedentary lifestyle and improve overall health and well-being, and numerous forms of exercise are available.

Use a Standing Desk

For office workers, using a standing desk can be one of the best decisions to make for overall health.

If a standing desk is not available at work, consider purchasing one.

Resources such as Desk Advisor can help decide on a standing desk.

Using a standing desk can alleviate many back problems associated with prolonged sitting, and more calories can be burned throughout the day.

A study published in Preventing Chronic Disease showed that reducing sitting time by just 66 minutes per day for a group of office workers improved mood and reduced upper back and neck pain by 54%.

For even better results, you can get a treadmill desk at work to stand and get more steps throughout your work day.

Do Periodic Stretching While Working

Periodic stretching at work can be an effective way for office workers to improve overall health.

Whether or not a standing desk is available, there are plenty of stretches that can be done in-between meetings or daily tasks at the desk.

For example, a simple torso twist from left to right while sitting at a desk or armchair can loosen the upper body without moving from the desk space.

Standing up and performing a simple fold to touch the toes can loosen the hamstrings and lower back.

In addition to relieving tension, regular stretching can help avoid workplace injuries.

Stretching keeps muscles flexible and joints limber, reducing the risk of strains and sprains from sudden movements. Incorporating a few stretches during free time at the desk not only alleviates physical stress but also promotes overall physical health.

Incorporating a few stretches during free time at the desk can help office workers alleviate physical stress and tension.

Always Carry Healthy Snacks

In addition to physical activity and stretching, nutrition is critical to maintaining a healthy lifestyle as an office worker.

To help control appetite and reduce overall calorie intake, it is essential to carry healthy snacks throughout the day.

Nuts and seeds, such as almonds, peanuts, or sunflower seeds, are excellent snack options that provide valuable vitamins and minerals necessary for optimal health.

These snacks can be easily stored in a desk drawer or bag for quick access.

One of my recommended on-the-go snacks is the Redd Bar, which contains organic, gluten-free, and non-GMO ingredients that help provide energy and fuel throughout the day.

Other healthy snack options include fresh fruit, Greek yogurt, and raw vegetables such as carrots or celery sticks.

By keeping healthy snacks on hand, office workers can avoid the temptation of vending machine options and other unhealthy snacks often found in office settings.

Cook Quick & Healthy Recipes

As the conventional nuclear family concept is changing and more women are working outside the home and working longer hours, fewer meals are being cooked and consumed in the home, and more “fast-food” options are consumed throughout the country.

Adults are in a challenging situation as working longer hours is often necessary to keep up with monetary needs, but meal planning during free time and finding ways to consume more home-cooked meals can have a positive impact on reducing obesity rates in the United States.

Ordering healthy food from restaurants is often expensive, but the main part of your diet must consist of healthy foods.

Since you are spending a lot of time at work and will likely be tired when you get home each day, learning to cook quick recipes that you can make without spending too much time in the kitchen is important.

This will save you money and help improve your health.

One of the easiest ways to pack essential nutrients into your daily meals is to prepare a soup or stew in a slow cooker, InstaPot, or a pressure cooker and bring it with you to your place of work each day.

Slow cooker meals can easily last 4 to 5 days and will be full of vitamins and minerals you wouldn’t normally consume.

An easy slow cooker recipe you can bring to work could be a soup with chicken, potatoes, carrots, onions, peas, and quinoa.

This soup is instantly full of nearly all the vitamins and minerals you need and can easily be brought to your place of work in a container!

Adding fresh spices to this adds other health benefits as well!

I highly suggest adding as many plant protein sources as possible because they will provide your body the most nutrients and increase your metabolism.

Don’t be afraid to add too many ingredients when making slow cooker soups! 

You can easily make your soup or stew hearty by loading it with various vegetables, and you will certainly be full enough to get you through your workday!

Borscht is a great option.

Furthermore, there are several easy kitchen hacks that can help you prepare quick recipes so you can eat healthy and nutritious food every day.

Use Your Company’s Workplace Wellness Program

One valuable resource that office workers should take advantage of is their company’s workplace wellness program.

Companies typically implement these programs to improve productivity and reduce the risk of a workers’ compensation claim associated with an unhealthy workforce.

While the effectiveness of these programs has not been scientifically confirmed, they are likely to be effective.

According to a recent study published in the Journal of the American Medical Association, employees exposed to a workplace wellness program reported significantly greater rates of positive health behaviors than those who were not exposed.

Workplace wellness programs can offer valuable resources such as fitness classes, healthy eating programs, and access to mental health resources.

Office workers should use these resources to improve overall health and well-being.

Take a Break

Office workers often get caught up in working excessively and forget the importance of resting the mind and body.

Taking a break not only allows one to rest from work but also to rejuvenate physically and mentally.

A study published in Stress & Health found that employees reported higher health and well-being (H&W) during vacation when they felt more relaxed and psychologically detached, spent more time on conversations with their partners, derived more pleasure from vacation activities, and experienced fewer negative incidents during vacation.

Most importantly, experiences of relaxation and detachment from work positively impacted health and well-being even after returning home.

However, not everyone has the luxury of taking extended vacation time.

Even if it’s only for a day, finding ways to take a break occasionally is essential for overall health and performance at work.

Taking time off work and enjoying hobbies, spending time with loved ones, or engaging in other relaxing activities can significantly improve physical and mental well-being.

Concluding Thoughts – Staying Fit at an Office Job

Maintaining physical and mental health is essential for office workers, and it is possible to stay fit and healthy despite working long hours at a desk.

Incorporating simple habits like regular physical activity, stretching, healthy snacking, and taking advantage of workplace wellness programs can go a long way in promoting optimal health.

Using a standing desk, taking periodic breaks to stretch while working, and taking vacations are additional ways to improve overall health and well-being.

Investing time in your well-being each day is crucial, regardless of the number of hours spent sitting in an office.

With a little effort and commitment, office workers can achieve their desired fitness goals and maintain a healthy work-life balance.

Incorporating these tips into your daily routine will not take more than an hour per day, making it possible to achieve optimal health while working a sedentary job.

Remember, investing in your well-being now will help you stay fit and healthy for a long time!