Whether you’re finally returning to the office after more than two years of remote work or continuing to work from home, let’s face it, we could all stand to be more active throughout the day. But staying fit in the workplace is no easy feat when you have a 9 to 5 desk job.
So, why is a security company telling you how to stay fit in the office? Well, CPI Security made the top ten Healthiest Employers of Greater Charlotte in 2022! We care deeply about the success and happiness of our employees, and that starts with ensuring they’re healthy. That’s why CPI offers employees a state-of-the-art on-site fitness center managed by in-house personal trainers and nutrition specialists. CPI has seen the benefits of being active at work in its own employees, and that’s why we’re sharing five ways you can stay fit at work this year, with or without a gym.
Take the Stairs
One of the best ways you can stay fit in the workplace is by getting your steps in! The CDC recommends most adults aim for 10,000 steps per day*, which is hard to achieve when you sit at a desk for eight hours a day. So, anytime you need go up a flight or two, take the stairs over the escalator or elevator. Every little bit helps!
Take Short Breaks
Try to get up and out of your desk at least once every hour. Not only will this help you stay fit in the office, but it could also increase your productivity at work!** Walk down the hallway or do a few simple stretches to relieve tired muscles and reduce stress.
Bonus Tip: Staring at a monitor all day can lead to strain on your vision. It’s recommended you take a 20-second break to look at something 20 feet away every 20 minutes. *** So, getting out of your chair will help you stay active at work and give your eyes a much-needed break.
Utilize Your Lunch Break
Rather than going out to lunch with coworkers, ask your coworkers to be active at work with you. It helps when you have others to hold you accountable. Together you can go for a walk around the office or find a nearby park and do a 20-minute yoga routine. Then spend the rest of your lunch break eating a healthy, homemade meal. You’ll save money and calories by bringing your lunch to work.
Alternate Between Sitting and Standing
How to stay active at a desk job is important, but you should also consider how to properly sit at a desk, especially if you’re there for eight hours a day. Sitting at a desk with your computer and chair at the wrong height can set you up for back and neck pain for years to come. Start by ensuring your monitor is an arm’s length away and your chair height allows your knees to be level with your hips. ****
To be more active at work, get an adjustable desk so you can alternate between sitting and standing throughout the day.
Drink More Water
We’re going to assume you’re searching how to stay fit in the workplace because you want to live a more active and healthier lifestyle. Being more active is a great place to start, but it doesn’t stop there. Make sure you’re drinking enough water and eating a nutritious diet too. Before you run down to the vending machine for an afternoon pick-me-up, try drinking a cold glass of water. Science suggests drinking water may suppress your appetite. ***** This will help you cut down on calories and ensure you’re staying hydrated.
We wish you the best of luck on your journey to a healthier lifestyle and we’re certain you’ll start feeling the benefits of being active at work soon. For more tips on improving your lifestyle, visit the CPI Security blog.
*CDC, “Lifestyle Coach Facilitation Guide: Post-Core”
** Work Fit, “How Effective Breaks at Work Increase Productivity”
***American Optomoetric Association, “Computer Vision Syndrome”
**** Mayo Clinic, “Office Ergonomics: Your How-To Guide”
***** Johns Hopkins University, “Yes, Drinking Water May Help You Lose Weight”