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If you work long hours in an office, you know how difficult it can be to stay healthy and fit. But, just because you spend the majority of your day sitting doesn’t mean you have to compromise your health. Here are ten quick and easy investments to make in your office to make it a healthier, happier place to work:


  1. Buy a mini fridge and stock up. You can snag one on Amazon for less than $100 and hook it up in your office. Fill the fridge with healthy, low-cal snacks rather than venturing over to the vending machine when that afternoon hunger strikes.
  2. Install an elliptical. If you’ve got the room and a tax return burning a hole in your pocket, purchase an elliptical or stair stepper for your office that you can hop on during your lunch hour to work up a quick sweat.
  3. Sign up for a healthy snack box subscription. and offer unique, healthy snacks delivered to your office for under $12 a month.
  4. Keep cool water bottles close at hand, or grab one of these top 10 cool reusable water bottles to keep you hydrated.
  5. Hang a mirror in your office to show your posture. Glancing over at it occasionally will remind you to sit up straight, reducing the pressure on your lower back.
  6. Start a chart for calendaring exercise. It may be as simple as a dry erase board or excel spreadsheet, but tracking your exercise is a good reminder to get out and get moving as often as possible.
  7. Set a timer for every hour or every other hour. When the timer goes off, go for a quick walk around the office, do a set of lunges or squats, or just stand up and stretch.
  8. Sit on an exercise ball. Ditch your comfortable office chair for a day or two and sit on an exercise ball to increase your activity and improve your health.
  9. Invest in a FItbit. You might be pleasantly surprised at how many miles you walk around the office each day, or it might serve as a good reminder that you need to up your activity.
  10. Use apps to track your food intake. Apps like Fitness Pal or Nike Running can keep you on track and get you moving. Challenge your coworkers to lose weight or run a race.

Use apps to track your food intake

As with any other task in the work place, small changes can make a big difference in your health as well. What are your favorite fitness tips and tricks for the workplace?

Frequently Asked Questions: 

1. What can I do to stay hydrated during the workday?
Keep reusable water bottles readily available in your office, ensuring easy access to cool, refreshing water throughout the day.
2. What are some strategies to incorporate exercise into my office routine?
Set a timer to remind yourself to take short breaks for physical activity, such as walking around the office or doing simple exercises like lunges or squats. You can also replace your office chair with an exercise ball to engage your muscles while sitting.
3. How can I track my physical activity and health goals at work?
Invest in a Fitbit or use fitness apps like Fitness Pal or Nike Running to monitor your activity levels and track your food intake. Additionally, consider starting a calendar or chart to document your exercise routine and progress.
4. What are some cost-effective ways to improve my office environment for better health?
Consider purchasing a mini fridge for healthy snacks, hanging a mirror to monitor posture, and installing simple exercise equipment like an elliptical or stair stepper if space and budget allow. These investments can significantly contribute to a healthier workplace environment.


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