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Heathy tips for sitting on your desk all day


Keeping fit and healthy is most times seen as a challenge for people that spend most of their time during the day behind a desk. However, it is important that this should be incorporated into your routine avoid frequent illness, stress and flagging fitness

What to do? Small changes, practiced consistently over a long period of time, are the best way to increase health and well-being. See below some of the routine you can stick to, to achieve this.


  • Take hourly breaks: Every hour or two, take a break and get up from your desk. You can take a quick walk anywhere in and around the office, a colleague’s desk, the copy machine, the car park.

  • Stretch or move in place: Do not have anywhere to go? You can do a few stretches at a spot, touch your toes, do a few marches on the same spot. Anything just to move your body.

  • Use the stairs sometimes: By virtue of being a form of vigorous exercise, stair climbing improves cardiovascular fitness and health over the long term. So sometimes ditch the elevators and take the stairs.

  • Wake up earlier: You can wake up much earlier to do some yoga, cardio, or strength training before setting out for your day.
  • Hydrate: You can get a water bottle and keep it on your desk, with drinking target to be completed each day. Drinking water will keep you fuller and less tempted to snack on empty calories.
  • Eat healthy: Try to always take healthy food and avoid too many junks. Choose healthy fruits and vegetables as snack options for lunch.

  • Work on Your Posture: Sitting at a desk all day can be hard on your body, and poor posture can make that even worse. Make sure to sit up straight. Stop hunching your shoulders and leaning back in your chair. Just these small changes can do wonders for your back!

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