7 Effective Tips to Stay Fit and Healthy While Working in the Office

Do you want a slim and healthy body, but you have a lot of work and no time for the gym? We will tell you how to stay fit with little effort. It’s easier than it sounds.

A busy schedule, lack of time for good nutrition and rest, low physical activity are the reasons for increased fatigue, decreased immunity, deterioration of metabolic processes, digestion, vascular and heart health, accumulation of extra pounds. But what if you’ve recently met a hot partner on the best dating sites and want to look great but don’t have time for a full workout?

How can you help yourself in such a situation? How to stay fit forever while working in the office? In our article, we will tell you all the details. Stay with us to find out more.

Don’t Forget About Breakfast

Yes, you have heard about this, but, whatever one may say, breakfast remains a must-have of any rules of proper nutrition. Often busy people in the chaos of our world ignore breakfast, run to work, drink a couple of coffees on an empty stomach, and eat fast food for lunch.

Breakfast speeds up the morning awakening and starts the metabolism. If you don’t eat anything and go to work, your body begins to save calories and store them for future use instead of burning fat. In addition, without breakfast, you will have a great appetite for lunch and eat twice as much as usual. What to do to stay fit? Make sure your first meal is full of protein, healthy complex carbohydrates, and fiber-rich foods. Such a breakfast will help you stay full for a long time and save you from unhealthy snacks with chocolate bars and cookies.

Avoid Fast Carbs

Do you know the feeling of overwhelming sleepiness after having lunch in the middle of a day at work? It is how fast carbs work. They give you a very short burst of energy and spikes in insulin then. Plus, they are high in calories and are immediately deposited on your waist.

Find healthy alternatives to these snacks. Replace baked foods with whole-grain sandwiches, cereals, and healthy pasta. Supplement them with lots of vegetables and some protein, and you will stay full and energized for a long time.

What to eat to stay fit? Try fruits, dairy, nuts, and dark chocolate for snacks instead of candy bars and cakes. They can give you long-lasting satiety and are high in vitamins, healthy fats, and fiber.

Eat Consciously

Most people in the modern world have a habit of doing something during lunch to save time. There is no need to hang out on Instagram, watch funny videos on YouTube, and reply to messages while eating. If you are not involved in eating, then the feeling of hunger will not leave you even after the fifth plate. What’s more, your body needs at least 20 minutes to feel full.

How to stay fit for life? Wait a while and decide if you need to eat more. Try to get pleasure, concentrate on taste and emotions. In this case, satiety will come faster than usual, and you will save yourself from extra calories and uncontrolled snacks.

Drink More Water and Less Coffee

How to stay fit when you can’t exercise? You know that for a good daytime activity, you need to drink more water. However, you need to reduce your caffeine intake at the same time.

Of course, some people cannot live and work fully without coffee. Nevertheless, it is worth attaching caffeine abuse to the category of bad habits. Coffee gives a fabulous boost of vivacity, after which the body is depleted even more. Moreover, coffee and tea are diuretics that dehydrate you, and this can cause headaches and fatigue. Try drinking a glass of water instead of coffee, and you will see that you will feel much better. Even if it seems to you that you cannot refuse coffee – try it for only two days, and you will see that it is easier than it seems.

Use Every Opportunity to Move

Can you stay fit without exercising? A sedentary lifestyle negatively affects both health and shape. To stay fit, you just need to burn more calories than you get from food. So you just have to move more. But what if you don’t have the opportunity to move a lot, sitting for several hours at an office desk?

Everyone has long known about the benefits of such physical exercise as climbing stairs. Many simulators imitate these movements, and almost all workouts contain similar elements. Avoiding elevators is another step towards a healthy lifestyle that does not require much effort from you. Instead of one habit, get another, and you will see how your body will thank you.

You can also get up from the table more often to discuss work moments with colleagues instead of using messengers. Show your imagination, and you will find several additional reasons to move.

Take a Walk after Work

How to stay fit by walking? Get in the habit of taking a walk after work, and preferably before work, if possible. On the way to work, park your car a little earlier, and walk five minutes to the office. It will give you a great boost of energy.

Get out of the office for lunch. It will allow you to get energy and clear your brain a little. Go out of the building, walk for a bit, find a friend for those walks, and have a fun lunch break.

How to stay fit and healthy? After work, find an opportunity to take a little walk. It is a great way to calm down, switch from work tasks to household chores, enjoy the city at night, and get fresh air. Plus, walking allows you to burn some extra calories and speed up your metabolism.

Find a Lifestyle Partner

If your co-workers regularly eat cookies and order pizza for lunch, it will be more difficult to maintain a healthy lifestyle. However, in any team, there is a person interested in weight loss and diets. Look around and find like-minded people. What is the benefit? You can support and control each other. For example, if one reaches for a chocolate bar, the other will have the opportunity to offer an apple.

In short, losing weight and maintaining a healthy lifestyle together is always more fun and less likely to break your plan.


You can hardly find a person who would not want to stay fit. However, office work can complicate this process. Still, this is not a reason to give up the dream of a slim body. How to stay healthy every day? It is enough to buy a couple of bright food containers and take healthy food prepared in advance from home.

It is important to remember that breakfast and dinner should also be low in calories and healthy. Try to move whenever possible, maintain your posture, and go for short walks. We hope that our tips will help you keep in good shape.

Share your secrets of a healthy lifestyle in the office. What do you usually eat for lunch, and how do you spend your breaks?


Miranda Davis is a freelance writer in the relation and psychology area. Miranda is interested in such topics as building healthy relationships between people, love/sex compatibility, and how to find the right balance in life in general. She is currently doing specific research on the topic of best dating sites. Miranda loves cooking and long-distance walking.