It’s no surprise that those who work an office or desk job usually tend to lead very sedentary lifestyles.  Meaning, they sit a lot and don’t get in much movement throughout the day. For the most part, individuals that work 9-5 office jobs, leave work and go straight home to do what? You guessed it, more sitting and very little moving.  As you can imagine, the less active you are, the more susceptible you are to gaining weight. Especially if you’re coupling no activity with unhealthy eating habits.


Just by making a few changes daily at the office, you can make a huge difference when it comes to your health and well-being.  Don’t allow the stress that sometimes come with an office job to deter you from living a healthy lifestyle. If you’re someone that can’t make their way to the gym throughout the week for whatever reason, below I have listed some tips that will help you lead a healthier lifestyle while on the job.


First things first:


Have Breakfast!

  • And NO, coffee & a pastry does not count! (lol)
  • How you start your day is important and sets the tone for the remainder of the day. Coffee and pastries are loaded with sugar that will spike your insulin levels, giving you a short burst of energy then crashing by midmorning. Raise your hand if you know what I’m talking about.
  • Replace the coffee and pastry with a well-balanced meal that includes Fiber & Protein giving you a slow release of energy and fuel that will help keep you satisfied and energized until lunch.
  • Having a well-balanced breakfast feeds your brain the nutrients it needs for a more productive day. Studies continue to show how crucial it is to not skip the most important meal of the day and how fueling your brain and body with the proper nutrients increases focus and productivity.


Posture is Important

  • Replace your office chair with a Stability Workout Ball to force proper posture that will recruit specific muscles, strengthening your Core and Lower Back
  • Computer & Keyboard placement is also crucial. Make sure you’re not straining your eyes or neck while working.
  • Neck Strains and Scapula Issues are common for those working from a desk due to sitting and being on the computer for long periods of time
  • Carpel Tunnel (Arthritis) is also common for those working on computers for long periods of time. Use a Stress Ball periodically to help strengthen your wrist and alleviate any pain you may encounter. The Stress Ball also comes in handy if boss or coworkers are ever getting on your nerves lol.


Lunch & Snacks

  • Don’t skip lunch! Going hours without food puts your body in starvation mode & slows down your metabolism. A slow metabolism is NOT what we want.
  • Stay away from the vending machines; there’s nothing nutritious there. Nothing!
  • Candy bars, sodas & potato chips won’t help power you through your afternoon conference calls/meetings. Consistent consumption of junk foods for a prolonged period of time can harm the body and put you at risk for certain chronic diseases.
  • Pack Trail Mix, Nuts, Fruits (sliced apples etc.), Veggies (carrots, etc.) to snack on while at your desk if your schedule isn’t allowing for a full lunch.
  • High Fiber or Granola bars are good to keep on hand as well to help keep you fuller longer.
  • Limit your “eating out” trips while on lunch. Prep and pack your own meals for healthier options. This will not only save your pockets but your waistline as well 😉

*Restaurants tend to use more fat & salt for flavoring which can pack on the pounds over time.

  • Hydration is key. Drink more water! The goal is between 6-8 glasses a day.


Last but most certainly not least:


Get Moving!

  • Prolonged sitting isn’t healthy & puts you at risk for a number of chronic diseases including Heart Disease & Diabetes.
  • Take 3-5min breaks throughout the day from your desk to stretch & do some deep breathing or meditation to help alleviate any stress or tension.
  • Take a walk around the office or building during your lunch break and utilize the stairs more often than the elevator. This doesn’t necessarily apply if you’re office is on the 31st floor. But if you have two legs, be grateful and use them while you can! J
  • Schedule an activity or workout right after work to get the body moving! When it’s in your calendar it’s hard to cancel and it will help you become more accountable. Schedule your workouts like you schedule your meetings and stick to them! Make your health a priority!

*FitTip: Pack a workout bag with a change of workout clothes and sneakers to put in your trunk so it’s on hand and ready to go when you are!


By simply making these small changes on a daily basis makes a significant difference when it comes to one’s health. Take control. And if you need some more guidance, contact me at for more information.