# How To Avoid Gaining Weight While Working At A Desk All Day *By James Hills — Updated August 2022* With the average American spending almost as much time at work as they do at home, it’s no wonder that desk jobs have been linked to higher rates of obesity and other adverse health effects. However, even though you may spend most of your work day at a desk, that doesn’t mean that being chained to one all day is good for your health. In fact, research has found that people who work desk jobs are significantly more likely to be overweight or obese than those who don’t spend so much time at a computer. Luckily, this doesn’t mean you can’t get fit while working at a desk all day. In fact, with the right strategies and habits, it will actually make it easier to stay in shape while spending so much time in an office every day. Keep reading for our top tips for getting and staying fit while working at a desk all day. ## Get Up, Stand Up, And Move Around One of the most significant issues with spending so much time at your desk is making it much harder to get in a reasonable amount of physical activity. If you’re sitting down all day, you’re not burning as many calories as you would if you were standing or moving around. This means it becomes much harder to stay in shape if you don’t break out of your chair as often as possible. Luckily, there are lots of [ways you can move around](https://edition.cnn.com/2015/08/06/health/how-to-move-more/index.html) when you’re at work. First, you should get up and move around every hour or so. You can also try standing while you work whenever possible. This will help you break up the monotony of sitting down all day and will make it easier to stay in shape when you’re at work. ## Bring Healthy Snacks To Work Another issue with spending so much time at your desk is that it’s easy to slip into bad eating habits. This is especially true if you’re working on a tight or strict deadline and don’t have as much time to dedicate to meal prep as you would on a more flexible schedule. It can be tempting to grab whatever’s easy when you’re stressed out and busy with work, which often means you’ll be snacking on unhealthy foods throughout the day. Fortunately, you can bring many [healthy snacks](https://www.healthline.com/nutrition/healthy-snacks-for-work) to work that will help you stay in shape while working at a desk all day. Nuts and seeds, for example, are rich in healthy fats and protein, making them great snacks for getting enough fuel for long days at the office. Drinking plenty of water as you work is also essential, as this will help you stay hydrated and function better throughout the day. ## Strength Train With Weights If you have time to go to the gym during the week, this will be the best option for staying in shape while at work. However, if you don’t have the time to go to the gym, this doesn’t mean you’re out of luck. You can still use weights at work just by lifting a few light weights while sitting at your desk. You can use a set of small dumbbells, paperweights, or even a weighted water bottle if you’re working at a computer. You can also try doing [simple exercises](stuff/calisthenics-can-get-you-into-shape-without-buying-expensive-equipment.html), like squats and shoulder shrugs, while sitting at your desk. ### Cruise Ship Wedding Guest Guide: 8 Things to Know Before You Sail Cruise ship wedding guest guide: what men need to know about packing formalwear, cabin booking, gift logistics, and making the most of a destination wedding at sea. ManTripping [Read More](https://ads.flowmediamarketing.com/go/3t__hbD2vpZ2faihdGX0Nw.1042) ### Bachelor Party Ideas In Dubai Men's guide to Dubai bachelor parties: Ultimate luxury experiences from desert safaris to yacht charters. Experience skydiving and exotic car racing. Perfect for groups seeking premium adventures in this opulent destination. 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It’s a good idea to use a standing desk if you have the option or use an [under the desk bike](https://www.cubii.com/products/ellipticals). This will help you break up the monotony of sitting all day and give your body a few health benefits. Depending on your work situation, staying in shape while working at a desk all day can be tough. Luckily, it’s easier to break out of your chair and move around during the day, even when you’re busy with work. It’s also important to remember to bring healthy snacks to work and not to sit all day, even if you’re working out during the week. Follow these tips, and you can easily stay in shape while working at a desk all day. Details Written by: James Hills Published: 19 August 2022 Last Updated: 19 August 2022 ### 🚢Ready To Book A Vacation? Let us help you plan a cruise, all-inclusive resort, or tour for your next guys trip, family vacation, or romantic getaway. 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