Not only do we spend most of our day within the confinement of our workspace, but we also spend most of our life there. Our schedules are basically built around our work life.
Before we can decide to go out for the night or take a vacation, we check our work schedule.
The influence of our work life has a ton of impact on how we live. If you love your job, you’re about to love it even more. And if you don’tāand let’s face it, a lot of us don’tāyou just might have a reason to now.
By incorporating the tips in this article, youāll have something to look forward to each day. Here are seven effective tips to get fit in the office.Ā
1. Get an accountability partner

You may not feel like doing the things you know you should be doing to achieve the goals you have set for yourself. Donāt wait for the feeling of āI donāt feel like itā to go away.Ā The truth is, that feeling may last for a few days or even weeks.
Get yourself a reliable accountability partner. An accountability partner can make a night and day difference in your ability to get started with your journey and remain consistent.Ā
Structure is imperative in order to see what you need to focus on. Create a plan, follow it, review your progress or lack thereof, and refine your plan to meet your needs.
2. Talk to a friend/co-worker who has similar goals as yourself

If your prospective accountability partner has already begun their journey, this is even better but itās not necessary.Ā
Take a few minutes during your break and share your health and fitness goals with each other, set specific dates and times when you meet up (even in the office) and perform basic exercises, stretches, and eat healthy lunches/snacks.Ā
Encourage each other to continue these efforts on the weekends or holidays. Set milestones such as meeting with each other three times per week or walking up three flights of steps.
3. Focus on accumulative exercise
Being in the gym for two hours every day is not necessary in order to achieve exceptional levels of fitness and health.Ā
Many do not realize the extreme consequences of inactivity and that may be why the need to exercise is not made a priority.Ā
A study by the University of Cambridge states that walking 20 minutes daily can reduce the chance of early death. Deaths related to lack of physical fitness were found to be the case in over 300,000 European men and women. Thatās twice the amount of deaths caused by obesity. We can conclude that small consistent actions result in big long term results.

4. Move a little
Is being inactive really a big deal? More often than not, we wait until a doctor informs us of our need to change our habits in order to reverse the onset of chronic diseases.Ā
Inactivity increases the risk of coronary artery disease, non-insulin-dependent diabetes, osteoporosis, malignancies (of the colon, prostate, testicle, female reproductive tract, breast) and even the alteration of your mental state, such as anxiety and depression.Ā
You’re likely familiar with one or two diseases mentioned above. These diseases can cause the quality of life to deteriorate. The solution needed in order to prevent these possibly fatal diseases is to begin regular exercise.Ā
5. Get started. Start by exercising for at least 30 minutes per day
Accumulative exercise is a solid strategy if you donāt have large time blocks to perform exercise. Do smaller bouts of frequent exercise throughout the day.Ā
Having a structure to follow makes this task easier. An example of accumulative exercise would be performing 15 bodyweight squats three or four times a day, four to five times per week.

6. Stand instead of sitting
The amount of time spent sitting while at work is doing far more damage to our health than we realize. If you have the ability to stand while at work, you should certainly be taking advantage of this.Ā
A study published in the Journal of Physical Activity and Health stated their findings from the difference in caloric expenditure in sitting versus standing desks.Ā
These were the results. āResults indicate a significant increase in caloric expenditure in subjects that were standing at a standing classroom desk compared with sitting at a standard classroom desk.āĀ Prolonged sitting contributes to the manifestation of chronic diseases, numerous studies support this statement.Ā
Even if you do not have access to a standing desk, you should work in intervals. Set a timer or use an app like āBeFocusedā to remind yourself when to stand up. All you need is a minute or two in order to get the blood flowing and muscles loosened.

7. Participate in a Wellness Program
Out of all the listed tips, this one takes the cake and yes you can eat it too. Nearly 90% of workplaces with 50 employees or more deploy some sort of health awareness program.Ā
The focus of these programs is to create awareness surrounding health issues, minimize health risks, improve activity, etc. The main objective of these programs is usually to improve company culture, reduce health care costs, and improve employee morale.Ā
If youāre an employee, ask your employer if they have an existing wellness program and find out how you can participate. If youāre an employer, I encourage you to seek ways to incorporate a wellness program into your organization. Organizations like Business Body Elite provide free resources to help you implement a wellness program.