Less than 20% of Brits meet the weekly recommended amount of exercise – and office workers are more at risk for unhealthy lifestyle choices than other employees. They are also more likely to suffer from back pain, eye strain and carpal tunnel, which can cause further health problems like wrist fractures. This can even affect your beard; a recent report found a link between fitness and beard growth!

If you’re an office worker who struggles to find the time to get to the gym after a busy day at work, don’t worry. There are lots of fitness hacks that you can add to your daily routine to help you lose weight and gain muscle – and that includes fitness hacks that you can use at the office. Here’s how to make sure that you stay fit during office hours.

Use A Standing Workstation

Standing up may not feel like much of a workout, but it is much better for your body than sitting down. When you are standing up you increase the activity of the fat burning enzymes inside you, and this can burn up to 50 calories an hour. It might not sound like much but if you stand up for just three hours a day, five days a week, you will burn around 750 calories a week. Over a year this will add up to around 30,000, which is around 8lb of fat. So if you really want to lose weight, consider investing in a standing up desk! This is a great way to get fitter, but make sure you get an ergonomic desk that is personalized for your height and body type. Having and using one may reduce the risk of developing obesity-related health problems.

Exercise During Your Lunch Break

You can also exercise during your lunch break if you have enough time. If there is an office gym or swimming pool you could take advantage of that, but if not it isn’t a problem as you can still exercise at your desk. This might feel a little embarrassing to start off with, but after a few days your work friends may even join in – and if you feel really embarrassed, you could find a quiet spot outside.

If your main goal is weight loss, try jogging on the spot for one minute, ten times. This is a basic exercise that will get your blood flowing, and if you want to make the exercise more intense you can try bringing your knees up to your waist with every step. If muscle building is more your forte you should do a mix of push-ups, squats and shoulder presses to build up your stomach, glutes and shoulders. Shoulder presses are very easy to do in the office; just find something heavy (like a phonebook) and hold it at shoulder height, then raise it all the way overhead. Try to do 10 reps of this, four times every other day to see results.

Stop Using Lifts And Elevators

One of the main health problems that office workers face is being too sedentary, in fact, 70% of office workers say that they worry about the amount of time they spend sitting down. However you can avoid being too sedentary by walking in the office whenever you get the chance. For instance, you could take the stairs instead of the lift or the elevator, as this means that your body will still get brief exercise breaks. 

Working in an office may be detrimental to your overall fitness, but if you want you can combat this. By using a standing desk and completely daily exercises in work, you can improve your overall health – and you can even gain some muscle mass while you’re at it.