4 Ways to Stay Fit in the Office

Get-Fit Guy’s 4 easy ways to stay fit in your office – plus, how to create a physically active workplace.

Ben Greenfield
5-minute read
Episode #124

Have you ever finished a long day of work and just felt too tired to go to the gym and exercise? How about frustrated by feeling as though you simply can’t stay fit, gain muscle, or lose fat because you’re sitting at a desk in your office too much?

The fact is, just because you’re at work all day doesn’t mean you can’t stay fit and trim. You just have to make some simple lifestyle and work habit adjustments. So in today’s episode, you’re going to get 4 ways to stay fit in your office, along with my top corporate wellness and workplace fitness tips, and learn how to create a physically active workplace.

What Happens When You Can’t Exercise At Work

The costs of an inactive or sedentary workforce is significant! Businesses lose an estimated $61.2 billion annually due to preventable employee illnesses, and slowdowns or lost productivity caused by illness on the job may account for up to 60% of employer healthcare costs.

And illness isn’t the only variable affected by physical fitness or lack thereof – injuries matter too. According to the Wellness Council of America, lower-back injuries alone cause employees to miss nearly 100 million work days annually.

Of course, these may just seem like corporate bottom-line figures to you, and ultimately, I’ll bet you’re far more concerned about not growing a big bottom at work than you are about improving the company’s bottom-line (even though that’s important too).

So let’s jump in and learn how you can stay fit in your office, without having to actually step out and drive to the gym:

1. Standing Workstation

When you stand, you not only upregulate your metabolic rate, but you increase the activity of fat burning enzymes. In addition, if you’re sitting continuously for 2 hours or longer at the office, research has shown that you’re going to have a higher risk of chronic disease no matter how much you exercise when you leave work.

With the advent of standing workstations such as the UpDesk, treadmill desks like the TreadDesk, and a variety of standing workstations, there’s no excuse for not finding a way to be productive at work. Even if you don’t get a fancy standing workstation, the minimum you can do is something like I’ve done and simply find a surface in your office such as cupboard or cabinet that is high enough to put a laptop or desktop on!


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.