10 ways to keep fit at work

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Office worker retro

We've all read about long flights on aeroplanes causing DVTs, but new research shows that sitting down for long periods of time anywhere is bad for your health. In fact, experts say it can lead to heart disease, diabetes and obesity. So if you sit at a desk all day but want to be fitter and healthier, here are a few simple things you can do now!

On the way to work

If you drive to work park in the furthest corner of the car park. If you get the bus, get off a stop early and walk a bit further. Even small changes like this can make a big difference. And if you walk for 10 minutes three times a day most days, it's enough to qualify you as a regular exerciser!


On the way to work

A 30 minute walk after a meal will cut the amount of fat you store by using it to fuel your exercise. Walking is also very good for your heart and lungs and it works the muscles of the lower body. But you need to put some effort in - if you aren't feeling sweaty then you'll need
to walk a bit faster! Give yourself a goal, even if it's only 10 minutes
on the first day. Push yourself a little further each week.

Like walking? Try the Woman's Own Walk off a Stone diet.

Do you email workmates who sit near you? Then go and talk to them
instead! Do you sit back while your colleagues make the tea? Make it
yourself! These small changes can make a huge difference to your overall
daily activity. They could also make you better at your job.
Face-to-face conversations are a far better way to communicate than

It's also true of eating. Have a look at our small changes big difference dieting ideas.

Changing your routine can be difficult at first, so writing notes for
yourself is a good way to remind you that you're trying something
different. Sitting still for hours on end is very bad for your
circulation and can increase your chances of getting DVT
(deep vein thrombosis). The best way to avoid this is to move around.
That doesn't mean constantly walking around - you'd never get any work
done! But try standing up when you're talking on the phone or rotate
your ankles under the desk.

You can also exercise while watching EastEnders, try these easy TV workouts tonight.

Practising deep, controlled breathing can help you lose weight
because you have to exert a lot of pressure on the muscles around your
middle, especially the diaphragm. Don't know where your diaphragm is?
Cough and you'll feel your diaphragm push out. Hold your hand over it.
If you're breathing properly you should feel it move in and out as you
breathe. Deep, steady breathing will also help you stay more alert.

If you enjoy the relaxed feeling breathing gives you, you may want to
try these easy yoga positions.

If you work in an office, walking up stairs could be the best
exercise you get all day. Walking uphill uses more energy than walking
on the flat, it's also a great aerobic exercise (which means it gets
your heart beating fast) and it's cheaper than going to the gym. Use the
stairs every day for two months and we promise you'll notice a big
difference in your fitness levels. And the fitter you are, the more
energy you'll have to tackle even more stairs!

We've got loads more ideas about how to lose weight in our 100 weight loss tips gallery.

Maintaining a good posture with your tummy tucked in will help ward
off back problems, which office workers are particularly prone to, and
it can stop you developing a flabby middle too. Clench and release
stomach and buttock muscles while you sit. It's simple and it really
helps to keep you toned.

If you want a toned tummy, try our easy ways to a flat belly.

Start wiggling your toes and fingers and tapping your feet. Fidgeting
can burn enough energy to help you lose weight and it can have a more
powerful effect on body shape than exercise. Scientists have discovered
that overweight people sit still for two-and-a-half hours longer each
day than normal weight people. This means that they burn 350 fewer
calories per day - the equivalent of a half hour run.

Find out how to burn more calories without trying.

It will save a fortune and it keep you away from the work canteen.
But don't eat your lunch at your desk. Get out of the office - you
deserve a break. Bring in your own snack bag too so you're not tempted
by the cake shop next door to the office.

We've got loads of healthy lunch box recipe ideas for you to try.

An average coffee shop cappuccino contains around 170 calories and
won't fill you up. Swap it for a cup of green tea which has many health
benefits. It can boost your immune system and help you fight headaches,
depression and even cancer. Some people swear it helps them lose weight








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