How to Stay Fit When You Work Full-Time

Working in an office is the bane of any active lifestyle. Spending more than half of your waking hours doesn’t leave much time to stay in shape. That being said, your health is too important to ignore. You need to find ways to stay fit when you work full-time. JōbSource has put together some easy tactics for staying healthy even under a full-time schedule. Ready to get fit? Good, let’s get started!

How to Stay Fit When You Work Full-Time in a Office

5 Tips to Stay Fit When You Work Full-Time


When your body is hydrated, it simply performs better. The average person needs to drink about eight to ten glasses of water a day (some sources say to drink even more!). Are you doing that? Probably not. It’s okay, drinking that much water is hard. It is, however, worth doing. Fill up a water bottle and pack in flavorful fruits and herbs. A little enticement to drink your water never hurt anyone. Once you get in the habit, it’ll become second-hand. Drink up!


Everyone knows that you can’t get in shape if you’re not watching what you eat. This is especially the case when you’re working in an office all day. The office is full of unhealthy decisions. There are always donuts, cookies, catered food, or snacks just waiting to pack you full of calories. Not good.

We tend to go for diet pitfalls the most when we’re hungry. Making sure you eat breakfast and lunch is necessary to prevent unneeded snacking. Plan your meals and try to bring your lunch whenever you can. Eating out is unlikely to be a healthy solution. Prepare something healthy that combines protein, carbs, and greens. This will hit all of your vitamin needs and keep you satisfied. If you lack the time to prepare all of this, you could try taking various supplements (you could also order Steel Supplements online) that might also help you stay fit.

Sticking to meal times isn’t always easy. Before you know it, it’s four o’clock and you’re feeling hungry. Those cookies your coworker brought in starts to look more appealing. Don’t fall for it. If you do need a pick-me-up between meals, keep some nuts in your desk to snack on. They’re high in protein and will keep you full longer than a donut or cookies ever could.


That’ll come as no surprise to anyone but sitting in a chair all day isn’t good for you. Worse yet, we rarely even sit in those desk chairs the way they’re supposed to. We tend to hunch over, lean back, and slouch down. The problem is, with time it can result in chronic back pain, which once aggravated might require medical attention, in worse cases even neurosurgery. Though with the assistance of qualified doctors (dr timothy steel, for instance), these problems can be well dealt with, prevention is always better than cure.

When you think of having good posture, you probably think of sitting in a stiff, awkward position that all of your co-workers are going to give you weird looks for. In reality, good posture isn’t that hard to practice.

Good posture consists of a couple of basic things. First is keeping your back upright, with a slight lean forward. Next, your feet should rest flat on the floor and your waist close to your desk. Likewise, your hands should rest easy on your desk. Finally, your computer should be at eye level. You don’t want your head forced to look way down or way up. See, not that hard. Practice makes perfect.

If you need some extra help, there’s something you can get to make practicing posture easier. A footrest is definitely the most obvious thing. This gives you a place to rest your feet and encourages proper placement. If you’re ready to take things to the next level, getting a standing desk or ergonomically chair will do wonders for your posture.

Walk or Play Sports

A lot of advice out there will tell you about all these exercises to practice in the office. We all know you’re not going to do that. More so, you shouldn’t. That’s weird. Instead, there are healthy and reasonable ways to get some exercise during your day-to-day routine. If you’re really looking to stay fit when you work full-time, this is where you’ll make your biggest strides!

There are healthy options everywhere you go. Instead of driving to lunch, choose to walk somewhere close instead. Skip the elevator and take the stairs. Choose to take a quick walk during your breaks instead of just moving to sit in the break room. If you’ve got a space in your office for various recreational activities such as playing tennis or badminton, make use of these tennis lessons and try to play after office hours or before, whichever way you prefer. These are all easy things you can do consistently and get your blood flowing. While these won’t give you six-pack abs or anything, it is a healthy and quick way to get active.

Plan your Workouts and Don’t Skip

Working all day is draining. When you get home, it’s probably much more appealing to kick back and sit in front of the T.V instead of working up a sweat at the gym. When you plan to work out into your schedule, you make it just another thing you have to do before you check out for the night. As time goes on the habit of going becomes more natural too. Just make sure you don’t skip. To help you keep track of your fitness goals as well as your workout plans, take the help of technology. See if you can get a suitable app on your phone that can guide you towards your fitness. Look up the Top Ten Fitness Apps in 2022 and go for one that you think can work for you!

If you have big workout goals, then great, go for it. If not, that’s fine too. Getting active for thirty minutes a day is plenty to stay healthy. What you decide to do at the gym is up to you, as long as it gets you breaking a sweat, it’s probably healthy for you. Trust us, you’ll start to love going and those days of coming home sore from sitting in an old desk chair all day will become a thing of the past.

Being a healthier, happier you isn’t as far off as you might think. Making some easy adjustments is all it takes to make a positive change and stay fit when you work full-time. So tomorrow at work, drink some water, take the stairs, and start making a positive impact on your health!

At JōbSource, we believe in being our healthiest selves and taking your career to the next level. Check out our job postings or visit one of our branches, and let’s see how we can help you get to work at a job you’ll love!