Prolonged sitting has been linked to poor posture, lower back pain and an increased risk for type-2 diabetes and cardiovascular diseases. If you’re one of those who spend most of the time sitting in front a desk, then you’re at high risk of losing your health chasing wealth.


To combat the hazards of sitting, make these 7 simple changes in your daily work life and stay fit at work.

1. Stand up

One of the best ways to stay fit at work and undo the damage of sitting is to stand. Stand for 2-3 minutes every hour to activate muscles and up-regulate metabolic processes. Initially people might feel strange with your new working style, but soon they’ll follow you seeing the positive changes in you.

2. Sit on a stability ball

from my personal experience I can assure you that this works wonders on your core and posture. If your workplace allows this, remove your chair and sit on a stability ball. If that’s not possible, try to sit on a stability ball for 20 – 30 minutes outside office hours a few times each day to work your core.

3. Hold walking meetings

One of the recent studies concluded that walking meetings were more productive than closed room meetings. They were more open and receptive to ideas which improved the coordination among team members. Take a walk and talk to improve mood, concentration and blood flow in the body while being productive.

4. Take fitness breaks

Each one of you takes break during your work hours at least once and start gossiping. Instead, take fitness breaks which help you to stay fit at work and finish your work in less time by boosting your alertness. Complete as many rounds of 10 wall push-ups, 10 squats and 10 calf raises as you can in 10 minutes. Repeat 2-3X.

5. Leave your desk for lunch

Most of the times you tend to eat at your desk trying to finish the task at hand. Instead, take your lunch to the common dining area in your office and finish it off with your colleagues. This not only frees up your mind from work but also improves the relationship with your peers. Once you finish the lunch, take a walk outside to boost productivity and job satisfaction.

6. Reconsider your commute

If you’re staying close by to your office, commute by bicycle or foot for a more active day and a less stressful transition to and from work. Cycling regularly has many benefits apart from being environmental friendly. Also, you can be an inspiration to others who are thinking whether to commute by bicycle or not to office.

7. Practice office yoga

Unlike traditional Yoga sessions where you practice in loose pyjamas with Yoga Mat and music, office yoga can be practised at your desk. Check out this video for simple and effective desk exercises where you learn how to do each exercise which help you to stay fit at work. You can also breathe deeply and walk around for 5 minutes every hour to ease stress and cultivate mindfulness


I hope the above tips help you to stay fit at work. How did you find the above tips? Do you employ any other ways to stay fit at work? We’d love to hear from you. Kindly leave your comments and opinions below.

If you or your friends need help to stay fit at work, feel free to contact or shoot an email to I’ll be happy to help you…

To your health and fitness,

Ravi Kumar G.

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