5 top tips for office workers to stay on track with their health goals

5 top tips for office workers to stay on track with their health goals

Living an active lifestyle in an age where most of us would rather order groceries online than walk five blocks down the road is a tough gig for the average Australian office worker. We’re a generation of workers who are moving less and sitting more, and it’s not doing our body any favours. The research surrounding the long-term effects of a sedentary lifestyle hasn’t been great news for us office types. Fortunately, with the right attitude, staying fit while working a sedentary job is 100% achievable and here we will explore some simple ways you can keep healthy in the office.

Get out of your seat

Reports show that a sedentary lifestyle has long been considered a major risk factor for chronic illnesses such as Type 2 diabetes, cardiovascular disease, obesity and even cancer. It’s extremely important to find the time to get up and get your heart pumping. If you need to, set up a reminder every hour to take a five minute walk or do some stretches in the break room.

Consider a lunch time fitness session

If you’re taking the healthy lifestyle thing seriously (and you should), why not organise a lunchtime fitness session with your colleagues? There are plenty of group exercise trainers who work during office hours that can host your training session and motivate your team. According to personal trainer Phil McKay, even in a group fitness session a good personal trainer will provide you with personal assistance to help reach your goals.

Otherwise, keep it simple by hosting your own group yoga or jogging session and make it into a habit. Get away from your desk, and take full advantage of your lunch break.


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Walk it out

According to a 2011 report by the Australian Bureau of Statistics, less people walk to work than drive or take public transport. It’s not always possible to walk all the way to work, but if you can at least commit to walking some of the way you’ll definitely be better off in the long term. Park further away from the office, or hop off the bus a few stops earlier and walk the rest of the way.

Swap unhealthy foods with more nutritious alternatives

It can be tempting to reach for a Kit Kat when you’re after that 3pm sugar kick, but check yourself! Opt for dried fruit and nuts to get over that mid-afternoon energy slump, since they contain the nutrients and vitamins that your body needs and less of the bad stuff. It’s also a good idea to take it easy on the caffeine, as too much of it can have adverse health effects – as with everything, moderation is key.

If you stick to the healthier alternatives, you’ll find that after a while you’ll be better able to manage cravings. It takes time, but it’s worth it so don’t give up!

Hold standing meetings

Even if you’re lucky enough to get time away from your desk on a busy work day, chances are it’s only to sit in a meeting room for an hour or more. Aside from the health benefits, standing meetings are great for a number of reasons – they keep you alert, they encourage a more active approach to generating ideas and are better from a productivity standpoint. Anything to minimise the amount of sitting down, right?

Making small adjustments to your daily routine can make a huge difference to your health, so keep making that commitment to yourself and you’ll achieve the results you set out for.

AUTHOR: Tess Pajaron

Tess is a Community Manager at Open Colleges Careers. She specialises in community outreach, SEO and social media. She is passionate about the education industry and helping people to find their perfect career.

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