8 Tips for Staying Active and Fit During the Workday 

For many people, sitting at a desk for extended periods is a typical part of their workday. While working may be necessary, sitting for prolonged periods can be harmful to your health, leading to weight gain, back pain, and other health issues. However, incorporating physical activity into your workday can help you stay active and fit while working. Here are eight tips for staying active and fit during the workday. 


1. Take regular breaks 

Taking regular breaks from sitting and computer work can help you stay active throughout the day. Set a timer to remind you to take a break every hour, and use this time to stretch, walk around, or engage in light exercise. 


2. Stand up frequently 

Standing up frequently during the workday can help you stay active and reduce the risk of back pain. Consider using a standing desk or a convertible desk that allows you to alternate between sitting and standing. 


3. Walk or bike to work 

Walking or biking to work is an excellent way to incorporate physical activity into your workday. If you live too far from work to walk or bike, consider getting off the bus or subway a few blocks early and walking the rest of the way. 


4. Take the stairs 

Taking the stairs instead of the elevator is an easy way to add physical activity to your workday. If you work on a higher floor, start by taking the stairs for one or two floors, then gradually increase the number of flights you climb each day. 


5. Exercise during your lunch break 

Exercising during your lunch break is an excellent way to break up the workday and stay active. You can go for a walk, jog, or do some light strength training. If you don’t have access to a gym or fitness center, consider doing some exercises in your office or outside. 


6. Use a fitness tracker 

Using a fitness tracker can help you stay accountable for your physical activity throughout the day. Many fitness trackers can remind you to move, track your steps, and monitor your heart rate. 


7. Schedule walking meetings 

Instead of sitting in a conference room, consider scheduling walking meetings. Walking meetings can help you stay active while also being productive. 


8. Incorporate strength training into your workday 

Incorporating strength training exercises into your workday can help you build muscle and burn calories. Consider doing some bodyweight exercises like squats, lunges, and push-ups in your office or outside. 


In conclusion, staying active and fit during the workday doesn’t have to be challenging. By taking regular breaks, standing up frequently, walking or biking to work, taking the stairs, exercising during your lunch break, using a fitness tracker, scheduling walking meetings, and incorporating strength training into your workday, you can stay active and fit while working. These tips can help you break up the monotony of sitting and help you feel better physically and mentally, making you more productive in the long run. 

About The Author

Dr. Leo is a highly-qualified and dedicated primary care physician who graduated from Manila Central University College of Medicine in 2018. He passed the Physician Licensure Exam in 2019, and has since gained valuable experience practicing in various settings such as being a company physician, doctor-on-duty for outpatient clinics, and a telemedicine practitioner. 


What sets Dr. Leo apart is his dual-certification as both a physician and a registered nurse, having passed the Philippine Nurse Licensure exam in 2012. He has a unique perspective on healthcare as he believes in taking a holistic approach addressing the root cause of an issue rather than just treating symptoms. He is dedicated to finding long-term solutions for current disorders and preventing new ones. 

Experience EVA Teleconsult