How To Stay Healthy In An Office Job

How to stay healthy in an office jobBefore I started working full time, I thought that univeristy posed the biggest challenge to staying healthy.  Erm, think again Alex. It turns out that keeping in good shape whilst trying to go out twice a week is nothing compared to the temptation of office snacks and after work drinks! Combine this with a new routine, the shock of 9-5 life, a lack of free time and staying healthy whilst working can seem like a challenge. It might seem hard but it is definitely possible so follow these tips and you’ll be leading a healthy life in no time!

Cook your meals at the weekend

Sunday night for me and my boyfriend is prep night. If you prepare healthy meals on Sunday then you won’t be tempted to pop out for a cheeky fast food takeaway at lunchtime. We like to keep our meals really simple – think tuna, microwave rice and roasted veg! If you do forget to prep then you can always pop to your local supermarket and pick up these ingredients easily to make a quick lunch in your office kitchen.

Bring snacks

You will be in such a better position to say no to the digestive biscuit that your colleague has just offered you if you have your own collection of healthy snacks. My favourite snacks included ryvita with peanut butter and banana, vegetables with humous, fruit, nuts and high protein yoghurt with honey (Skyr is my all time favourite!).

Go for a walk at lunchtime

In an office job you spend a lot of time sat down and so it’s important to get up and move as much and possible. I understand that sometimes you won’t be able to go for a 40 minute walk if you are busy, but 10 minutes is better then nothing. I try to go for a 30 minute walk each lunch break and always feel refreshed afterwards. If you can’t get out at all for lunch then try to stretch your legs at least once an hour.

Schedule your workouts in

Treat your workouts like any other important commitment. You wouldn’t miss a meeting so don’t skip the gym. I used to wake up at 6 in order to get a workout in before work or would go at the end of the day. It’s easy to make excuses but we are all capable of fitting in a 20 minute HIIT workout if we want to.

Don’t overdo it

Give yourself time to settle into a new routine. I finished my final university exams on a Wednesday and started work on the Friday. I was at the gym the same evening and didn’t relax my routine to ease myself in. I ended up getting really run down because my body was so tired. If you’re new to working full time, your gym routine or you’re working really long hours then do listen to your body.



  1. Sarah
    March 7, 2017 / 8:31 pm

    Where is this dress from? it’s gorgeous! and great advise!

  2. Liv
    February 5, 2017 / 8:35 pm

    Thanks for the advice. I used to dance 3-6 hours 6 times a week in uni then started working not 9 to 5 but more like 8 to 6. I gained a pot of weight. I started working out last year but hurt my knee (not during a work out). I underwent surgery in april 2016 gained weight back. Im in no way lean and my metabolism is super slow. I still have trouble even walking so id like to ask how can i get my cardio since most of the exercises require to be able to jump or at least use the knees. I also cant do a plank or anything which requires hamstrings. Can you please advise what exercises i can do. I have tried the bike but my knee won’t stay in the place. Thanks

  3. John
    December 1, 2016 / 10:34 pm

    Great advice x

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