If you work in an office setting it’s likely you sit for long periods of time which can lead to headaches, fatigue and overall stiffness.

While it can be more convenient to dedicate time for exercise outside of work, we should try and integrate simple healthy habits onto our work routine as well. Even just squeezing in a bit of extra time for your health at the office will make a world of difference and will leave you feeling energised and more productive!

Some tips include:

• Park further away- A morning walk is a great way to wake up your body and mind before settling into your desk for the day. Walking back at the end of the day is also a great way to unwind and provides a chance to switch form work-mode to home-mode.
• Change to a standing desk or replace your chair with a fitness ball- We all know the negative effects that sitting down all day has on our bodies. Now there are many great health initiatives to improve this. We recommend switched between standing and sitting and engaging in stretching or light exercise like calf raises.
• Use a fitness tracker- Fitness trackers show you your level of activity for the day, seeing your results can be a great motivation to move more. Many trackers also alert you when you’re inactive for too long, we should all be aiming for 10,000 steps a day.
• Avoid eating lunch at your desk- it’s vital to give yourself a mental break during your lunch break. Moving somewhere else to eat, gives you a chance to interact with other people and makes you associate your desk with productivity rather than relaxation.
• Take breaks- do your mind and eyes a favour, by taking regular breaks away from the screen and your desk. This may be going for a quick walk, grabbing a drink or engaging in some light stretching. It will give your brain a rest and make you more productive.
• Bring in your own food- Don’t be tempted to buy unhealthy items for lunch and snacks, bring plenty of healthy foods to work. Eating right plays a huge role in weight loss, fitness and energy levels.
• Stay hydrated- Drinking plenty of water keeps you hydrated which allows your body to maintain its strength and energy. Having a water bottle next to your desk will encourage you to drink regularly. If you only half fill it you will be forced to get up and re-fill more regularly.