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The perils of an office job on your health are well-known. It doesn't take a health and fitness expert to tell you that sitting behind a desk for a minimum of eight hours per day probably isn't benefiting your long term physical health. So when it comes to staying healthy at work, there is some added pressure to try to make up for all this sedentary time where your eyes are glued to a screen. Here are three tips for minimizing the fitness deficit of a desk job and staying healthy at work. 

Keep a Disciplined Diet

You may not have control over how many hours you are required to be in the office, but one part of your health at work that you can directly control is your diet. There are a number of approaches you can take to maintaining a healthy diet at work, and some will affect your energy at work more than others. If you are simply eating a large lunch and then going back to work, not only does this negatively affect your energy level and quality of work, but it also is not great for your health. Instead of going with traditionally large meals, focus on having a few small snacks throughout the day to keep yourself energized. It will also be better for your health. Another good plan for staying healthy and productive at work is a specialized course of action such as the Dr. Gundry diet. The Gundry diet keeps you healthy and energized throughout the day by avoiding lectins, which leave you without energy and feeling bloated. The better you feel, the better you will work and the better you will stay in shape. Following a certified diet is a great way to focus on your health at work.

Try to Stand More Often

You might associate standing desks with the modern open-concept floor plans of progressive tech startups, however they are becoming more and more popular in all types of offices. New desks that allow you to control the height of the surface make it easy to sit when you need to and stand when you're feeling like getting out of your chair. Studies show that standing throughout the day will be better for your health than sitting, and being able to switch between these options throughout the day will be a boost to your energy level at work as well. If a standing desk is not in the cards for your specific job, try taking more walks during the day or simply standing and stretching throughout the afternoon to give yourself a much needed break from the tightness of sitting. 

Petition for Flexible Work Hours

Office culture is changing, and as working from home becomes more and more of a viable option for many professionals, the dynamics of the workday become a bit more amenable to staying in good health. If you find yourself in a job where you would be able to work from home, petitioning management for more flexible hours could do wonders for your fitness level. Being able to get a workout in the middle of a day would be a great way to maximize your exercise time and come into the second half of the day energized and ready to get back to work. The mental health aspect of working out in the middle of the day would also be a benefit to you and your colleagues, and entering the rest of your day with a clear mind is a certain product of taking a break to exercise. Being able to exercise when it best fits your schedule is the best way to get the most out of your workout and your job performance, and the pitch of this to your company management should highlight both of those facts.

Keeping a disciplined diet, trying to stand more often and petitioning for flexible work hours to allow for midday exercise are all effective tips for staying healthy at work. Although you may not be able to control your office environment and the hours during which you are required to work, trying to fit in opportunities for staying healthy in the areas of the workday that you can control, such as lunch or afternoon breaks, is where you will have to take advantage of healthful opportunities. Make the best effort you can to stay in good health at the office and not only will your fitness level benefit, but so too will your energy and ability to perform high-level work.