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Staying Fit While Working Sedentary

I was reading a forum on and saw the topic: “Sit down jobs. Oh no! Help!” and immediately started writing this blog post. So many people come to me with this exact problem. They have big weight loss and fitness goals but they can’t seem to do the right amount of exercise because they’re stuck sitting all day long.

Did you know the average person spends about 60 hours a week sitting? Whether it’s at work behind a computer, at the wheel in your car or at home in front of the TV, we’re all doing wayyy too much sitting.

It may seem impossible to get fit and lose weight when the majority of your waking hours are spent sitting. But! With a little creativity, a few minutes carved out of your busy workday, and a lot of motivation, anything is possible.

Let’s start with what you’re doing BEFORE you sit your butt in that chair. My number one recommendation is to do some kind of activity first thing in the morning. Even if it’s only 10 minutes. Setting your alarm 10 minutes earlier is really not a big deal but it will make ALL the difference in your success. Once you’ve started the day with some action, you’re setting yourself up for success for the rest of the day.

What should you do once you get to the office?

  • Park further than normal - Park in the back of the lot or even a few blocks away. The more movement you do before you start sitting, the better.

  • Take the stairs - This is a no-brainer. Use the stairs over the elevator as often as you can.

  • Download an app to remind you to stand - Try an app like Stand Up! To remind you to stand up every so often. You can even use the basic timer on your phone. Set an alarm for every hour that reminds you to stand up and move around.

  • Make use of your lunch break - Dedicate the first 10-15 minutes of your lunch break to exercise.

  • Keep a lightweight set of dumbbells or resistance bands at your desk. Pull them out whenever you have some free time!

  • Simply stand as often as you can. Do as much work as possible while you’re on your feet.

  • Place your water bottle across the room so you have to walk to get it every time.

  • Get others in the office involved. Forming a little group of enthusiasts who want to move more is an effective approach to staying accountable. Recruit a few people and have them get up every hour or so to walk over for conversations, stretch in a group, or do some squats.

Staying active in the office may not seem like the ideal situation but if it’s your only option, you gotta find a way to make it work. Do you have any tips for staying fit while working a sedentary job? Share in the comments!

Keep moving!


Questions? Comments?

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