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How can I maintain a healthy lifestyle while working a desk job?

Hi everyone,

I recently started working a desk job and I have noticed a decrease in my physical activity and an increase in my weight. I used to be very active and would hit the gym regularly but now I spend most of my time sitting in front of my computer screen. I am worried about the negative impact that this sedentary lifestyle could have on my health.

I am looking for some tips on how to maintain a healthy lifestyle while working a desk job. I am open to suggestions for exercise routines that can be done in a limited space and time, as well as advice on healthy eating habits and ways to reduce stress levels.

Any suggestions would be greatly appreciated. Thank you!

All Replies


Hello there,

I can totally relate to your situation as I am also working a desk job and have been struggling with trying to maintain a healthy lifestyle. One thing that has really helped me is to incorporate small exercises throughout the workday. I try to take breaks every hour or so and do simple exercises like squats, lunges or stretches. This has really helped me to stay active and keep my metabolism going.

Another thing that has helped me is packing my own lunch instead of eating out. This way, I can control what I eat and make sure that it is healthy and nutritious. I also make sure to drink a lot of water throughout the day to stay hydrated.

Lastly, I try to reduce my stress levels by taking breaks and walking around, listening to calming music or doing breathing exercises. This has really helped me to stay focused and energized throughout the day.

Hope these tips help!


Hey there!

I have been working a desk job for quite some time now and have been struggling to maintain a healthy lifestyle. What worked for me was finding an exercise buddy at work. We make sure to schedule a time every day to take a walk or do some yoga. This has helped me to stay motivated and make exercise a priority.

Another thing that has helped me is finding healthy alternatives to snacking. I try to keep fruits, nuts, or low-calorie snacks on hand to avoid eating unhealthy junk food.

To reduce stress levels, I also make sure to take a few minutes every day to meditate or do some deep breathing exercises. This has really helped me to stay calm and focused.

Overall, finding a balance between work and a healthy lifestyle can be challenging, but small changes can make a big difference.


Hi all,

Working a desk job can be a real challenge when trying to maintain a healthy lifestyle. However, I have found that it's all about finding what works best for you and your schedule.

One thing that has worked wonders for me is scheduling in regular movement breaks throughout the day. Whether it's taking a walk around the office or doing some stretching at my desk, a few minutes of movement can really help to break up the long periods of sitting.

I have also found it helpful to keep healthy snacks on hand, such as fruit or nuts. This helps me to avoid the temptation of eating unhealthy snacks from the vending machine.

Another thing that has helped me maintain a healthy lifestyle is meal prepping ahead of time. By planning out my meals for the week, I am less likely to grab a quick and unhealthy lunch during the workday.

Lastly, I have found that staying hydrated throughout the day is crucial. I keep a refillable water bottle at my desk and make sure to drink regularly.

Remember, consistency is key when it comes to maintaining a healthy lifestyle. By making small changes each day and finding what works best for you, you can achieve a healthy balance between work and wellness.


Hi everyone,

I can definitely relate to the struggle of staying healthy while working a desk job. As someone who works remotely, it's even harder to maintain a routine and not get distracted by all the work that needs to be done. However, I have found a few things that work for me.

First, I try to vary my workspace throughout the day. Sometimes I work at my standing desk, other times I move to a different room, or even work outside if the weather permits. This helps me to break up the monotony of sitting in front of a computer all day.

Secondly, I have found that meal prepping and planning out meals in advance has been helpful. This not only saves time and money but ensures that I'm eating healthy and not grabbing the nearest fast food option.

Lastly, I have made a conscious effort to incorporate small amounts of movement throughout the day. Whether it's doing a quick yoga routine, taking a 10-minute walk around the block, or even just stretching by my desk, small amounts of movement can really add up throughout the day.

Staying healthy while working a desk job isn't easy, but by making small changes and finding what works for you, it's definitely achievable.


Hi there,

As someone who has worked a desk job for several years, I understand how easy it is to let health take a back seat to work. One thing that has really helped me is to make a schedule and plan out my meals and exercise routine for the week. This makes it easier to stay on track and not get sidetracked by work.

Another thing that has worked for me is finding an exercise routine that I actually enjoy. For me, that's dancing. I take a dance class after work a few times a week and it's something I really look forward to. It doesn't feel like a chore, and it keeps me active.

I also try to take the stairs instead of the elevator whenever possible, and take quick walks around the office during breaks. These small changes can add up throughout the day and make a difference in your overall health.

Lastly, it's important to practice self-care and not let work consume your life. Make sure to take time for yourself outside of work, whether it's reading a book, going for a walk in nature or spending time with loved ones.

Remember, a healthy lifestyle doesn't have to be complicated. Small changes can make a big difference, and it's important to find what works best for you.


Hello all,

I have faced a similar situation where the desk job had affected my health adversely. However, one thing that has been immensely helpful for me is taking the time to plan and schedule my workouts according to my work schedule. I have found that even 20-30 minutes of physical activity during the day can make a huge difference in keeping me energized throughout the day.

Another thing that has helped me is to set achievable goals that align with my lifestyle. For instance, I started by setting a goal to take the stairs instead of the elevator, which eventually led me to start walking the last mile home from work.

Lastly, it's essential to maintain a positive outlook and avoid negative self-talk. Celebrating small achievements and focusing on progress, rather than perfection, has worked well for me.

In conclusion, incorporating small changes in daily routine and setting realistic goals can go a long way in keeping a healthy lifestyle.

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