Spending hours on end sitting in an office is not good for anyone, and sitting down for long periods of time has in fact been linked to an increased risk of heart disease, type 2 diabetes, and weight gain. And with the lure of unhealthy sugary snacks, and the pressure to stay productive, it can be easy to let your fitness slip in an office environment.
But the good news is that there are a number of things you can do to stay fit and healthy in the office as you head into 2025, and we’re here to help guide you.
So, without further ado, here are 7 proven ways you can stay fit & healthy in the office in the new year…
1. Switch up Your Snack Drawer
You’ve probably heard people say “you can’t out-exercise a bad diet.”, and this is absolutely true.
If you’re looking to stay healthy, staying active is a huge part of it, but so is your diet. And the office is often a place where unhealthy food options are abundant, from vending machines stocked with sugary snacks to tempting office treats.
However, making mindful food choices can help you maintain energy, focus, and overall well-being throughout the workday.
So, leave the chocolate bars and sweet sharing bag in 2024 and substitute them with dried fruits, nuts and seeds for a healthier snack option. You can also try other tasty snacks like whole-grain crackers, yogurt with fresh fruit, or veggie sticks with hummus.
Eating bad snacks while in the office, such as those high in sugar, salt, and unhealthy fats, can negatively impact your health, productivity, and overall well-being.
2. Use a Height Adjustable Standing Desk
One of the easiest ways you can stay fit and healthy in your office is to use a height adjustable sit-stand desk.
This is a type of desk that allows you to move from a sitting position to a standing position in a matter of seconds, thanks to a manual or electric adjustment. You can read more about the key differences between electric and manual standing desks in this blog.
These standing desks are fantastic for promoting better blood circulation, better posture and reduced back pain, and they also help you burn more calories than if you were to sit at a normal desk. It’s a win-win!
At Friska Desks, we stock a wide range of premium standing desks for your home or commercial office. From micro desks to corner desks, we’ve got the lot.
If you need help choosing the right standing desk for you, get in contact with our friendly team of experts today.
3. Take Walking Meetings
Another great way to incorporate fitness into office life is to, instead of sitting at a desk and taking a call, pop in a pair of headphones and head outside for a walk.
By doing this, you can enjoy the benefits of fresh air (which can improve mood and mental well-being), and also reap the benefits of vitamin D (which is important for immune function and mood regulation).
Of course, this is only possible if your meeting is held over a mobile call, not on a video call.
4. Prioritise Stretching
Stretching is often overlooked, especially during day-to-day activities like when you’re at work. But remembering to carry out regular stretching throughout the working day is super important for reducing pains, muscle tensions and overall muscle fatigue.
Some of the easiest stretches you can carry out without even having to leave your desk include the upper back stretch, seated leg raises and the chest opener stretch.’
Discover more stretches you can do at your desk, here.
5. Remember to Take Short Regular Breaks
When working in an office, it’s easy to forget to take breaks. But even a short, 5 minute break every couple of hours is more important than you might think.
Taking regular breaks allows you to change positions and move around. And not only is this good for your physical health, but mental health and work performance too.
If you find it hard to switch off, we recommend using a timer, such as the Google Chrome Break Timer, which will notify you to get active throughout your day.
6. Participate in Social Activities With the Team
Another great way to stay mentally and physically fit in the office is to participate in wellness events your workplace might hold.
For example, offices might put on yoga classes or healthy eating incentives. These can foster a sense of community while also of course promoting fitness.
7. Walk or Cycle to the Office if You Can
Last but not least, if possible, swap the car or public transportation for a walk or cycle in.
Or if this isn’t possible try parking further away to increase your daily steps or get off one stop early to walk the rest of the way.
Both walking and cycling are excellent forms of aerobic exercise, which can improve heart health, improves circulation, and can reduce blood pressure.
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We hope this blog has provided you with valuable tips for staying fit & healthy while in the office in 2025. And for more tips and insights into the world of office furniture, check out our standing desk news page.
Check out our wide range of quality standing desks, ergonomic office chairs and related accessories on our website.
If you need some help or a second opinion, feel free to get in touch with one of our friendly experts today at sales@friskadesk.com or 020 8064 0600.