Keep It Moving! Tips For Staying Fit When You Work In An Office


Happy Wednesday!

We’re almost there! The struggle is real, but it end is near!

I’ve been struggling with this a lot lately. It started in April and it’s been a pain in my butt ever since….

You work an 8 hour day, SITTING. Yes, sitting. You eat breakfast and lunch, and you SIT ALL FREAKING DAY.  How is this okay?!?!? I accumulate energy and that energy isn’t getting burned off. I need to move!!


Thank goodness it’s summer. In the back of my workplace there’s a teenie-tiny grass area, the rest is a parking lot. I’ll go to that rug of grass (periodically) and just walk around it…in a circle…over and over and over. I, literally, cannot sit for 8 hours, staring at a computer. Can’t. Do. it.

I MISS working in Special Ed SOOO BAD!!!

***You know what else I don’t understand….Why I’m making more money sitting on my ass doing NOTHING, versus teaching children with special needs important life skills?!?! Explain this one to me???????… It bothers me everyday.**** Visit my last Blog as see the other things I don’t understand!

Anyways. I’ve found myself leaving for lunch and going to work out for 30 minutes to an hour. It’s not a lot but it’s something!

Since April, I have devised and tried a few ways to make an office job a little healthier. I’ve found the art of being secretive so I don’t get myself made fun of.

Eat Healthier! Don’t Snack To Much.

Simple enough, right? Ehh kinda. I love to snack, I can have 3 square meals a day of snacking. BUT I know snacking will make my pants tighter…No bueno. So instead, I make sure my breakfast fills me! Breakfast is so important!! Eat a high protein breakfast. Make it the night before! Or if you have extra time, whip up some scrambled egg whites with veggies, toss it in a container, and hit the road. Protein will FILL you longer. Not protein powder shakes. Actual PROTEIN FOOD!

Drink water!! Make a challenge of it. Buy water flavoring, but watch the sugar!

(Go read my All About Sugar blog to know more!)

Chew gum! This is what I do. I buy a lot of fruity & minty flavor gum. When I know I’m “bored hungry” I eat yummy flavored gum. That gives me something to chew on, and holds me over for a bit.

Have healthy snacks. If you must snack, make a healthy one. Next to me I have almonds and dried cranberries. Try veggies with ranch. Air popped pop corn. Even fruit will help!

Stand! Take A Quick Walk!

I’m lucky enough that I was given a standing desk.

That’s my desk!

Before the standing desk, I was miserable. I would stand over my chair. Thankfully, I don’t have to do that anymore.

TIP: Watch the clock! At the top of the hour, get up and stand up! Stretch your legs out. Move your arms around. Go find a rug of grass and take a quick walk! Nobody will mind. Your sanity and health is important! Plus you’ll love being in the sunshine and fresh air.

Do Some Office Yoga!

This will keep the blood flowing and muscles stretched out. Here are some examples:

  1. Chair Cat/Cow: Sit at the edge of your chair. Feet flat and straight (make sure one foot isn’t crooked). Sit straight up, like the military. Shoulders down, neck high. Hands rest on knees. Now, EXHALE suck in your tummy, round your back and shoulders forward. Bring your neck into towards your belly. INHALE, coming up and arching your back, pushing your belly forward, shoulders go back. Then repeat! This helps your back so much!
  2. Chair hand raise: Sit at the edge of your chair. Feet flat and straight. Inhale bringing your arms up, straight, over your head. Exhale, bringing them down (imagine pushing the air down). Repeat! This helps with posture.
  3. Chair Spine Twist: Sit side ways on your chair. Feet flat and straight. Keeping your back tall. Shoulders down. Tighten your abs, and twist toward the right. Holding on the the back of the chair. Breath. With each inhale, lengthen your back. Twist deeper with each exhale. Once you’r done, switch sides and repeat.
  4. Forward Fold: Sit at the edge of your chair. Feet flat and straight. Have your legs and knees be hip width apart. Inhale, bring your front half down so your belly is touching your legs; exhale. Inhale when you come up, straightening and lengthening your back.

Go Workout During Lunch!

If you’re able to, see if there is a gym near by. Go get a quick walk on the treadmill in, or lift some weights! Let your boss know! Just incase you’re a little late, he’ll know why. Bring your gym clothes with you, bring everything you need. If you’re worried about sweating and smelling, and not enough time to shower. There’s TONS of things at your local store to grab.

Those are just a few!

Let me know what you think! Tell me what works for you! How do you get through an 8 hour workday, sitting?!

Give it a like! Find my Blogging For Becca Facebook page! Share on Pinterest! Tweet it on Twitter!

Just think, you’re that much closer to the work day being over!

26 thoughts on “Keep It Moving! Tips For Staying Fit When You Work In An Office

Add yours

  1. I had such a hard time too when I was in an office job. I worked downtown in a major city so I would go walk around downtown but that usually resulted in my buying something (Target was nearby) and/or eating something (lots of restaurants nearby). It was a struggle! Definitely drinking lots of water helped with making me get up often to go to the bathroom. Now I work for myself and I still struggle with getting up and moving away from the computer during the day. Ugh!

    Liked by 1 person

  2. I love this post. I work at a desk all day and I feel it on my body. I am not a super fit person when I am off work either so I find taking regular stretch breaks and eating better snacks is a huge help for me. I love your idea of office yoga also. 🙂

    Liked by 1 person

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