How To Stay Fit While Working For 9 Hours A Day At A Desk

Working in Office

Working for hours at the same desk, even a desk with a triple monitor stand can become a frustrating adventure. For one, there is extremely limited movement. With most meetings taking place in conference rooms and rarely at a meeting point outside your work facility, you have gotten used to lugging your frame from room to room, without as much action as going out for lunch. The fact that there’s also something to be celebrated on most days at work doesn’t help you stay fit as well. Work environments are usually filled with all sorts of distractions and temptations that keep you from staying fit while working (and you need these treats during boring meetings, right?). 

Let’s look at a few ways of keeping you fit during that 9-hour work log:

Move Around To Stay Fit While Working

With a 9-hour a day desk job, I know it’s pretty difficult to move around. There’s way too much work to be done than for you to waste any more time on idle walks. Yet, this is the best tip yet for people who have desk jobs: move around!

If you have to, look for an excuse to take a walk. For example, if you drive to work, park your car far away from your office. This way, to reach the car you’d have to take a walk to and fro work.

If you have to go to another floor in your office complex for a meeting, how about you ditch the elevator and take the damn stairs? Quite annoying, I know, but climbing a flight of stairs frequently will go a long way in keeping you fit.  

Some people have found that they are able to move around practically when they set reminders on their devices on when to move throughout the day.

Perhaps you are someone for whom it is easier to simply sit in during lunch or throughout your work hours because you are too focused on the tasks at hand. These reminders might drag you away from such keen focus, and inspire/refresh you. Of course, these short breaks have the added advantage of helping you stay fit.

Make a Conscious Effort to Eat Healthily

Since your job would qualify you for a sedentary lifestyle, it is very important to make a conscious decision to eat healthily. Snacks and junk food should be kept to the barest minimum, as they are harmful to your dental health as well. If you do not keep an eye on your habit of eating junk food, then you might have to look for the best teeth whitening toothpaste to save you from a bad smile and occasional but intensive dental pain.

Choose healthy foods if you have to go for lunch breaks and make a conscious effort to savour them. Eating mindfully makes you more content about your food content.

However, if you can carve out some time, meal preps are the best way to eat healthy because you’ll be more conscious of representing all food groups in the meals being prepped.

This way, you can add adequate proportions of vegetables and fruits to your weekly meals and prepare them for the week ahead.  

Drink Lots of Water Throughout the Day

You don’t get to bargain on how much water to drink. You should drink at least 8 cups of water daily, and if you have to set reminders for you to make good on the quantity of water required for you to drink per day, please do so.

As someone who already has a laid-back job life, water can be the game-changer, reducing your appetite for other food (specifically junk food) and helping the people around you see that you’ve gotten serious with staying healthy!

An addendum to taking more water is cutting down on sugary drinks and alcohol.

In all, living healthy and stay fit while working a 9-hour shift/daily work is not easy, but there are ways to at least, help you live a functional life!

Patty Flores

Patty Flores

Patty has been in the writing profession for a decade now. She has great experience writing informative articles and her work has been appreciated and published in many popular publications. Her education background in communication and public relations has given her a concrete base from which to approach different topics in various niches.
Patty Flores

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