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How to stay healthy at work

You’ve probably heard that being seated for extended periods of time can be bad for your health, but what can you do about this if, like so many of us, you work at an office?

Luckily, all is not lost. Even for those who don’t have the time (or motivation) to go to the gym during their lunch break, in partnership with mySupermarket has put together a handy guide on some things you can do to help stay fit – both physically and nutritionally – while you work.

Here are some easy and discreet exercises you can do at your desk, to help get the blood flowing and your muscles working throughout the day.

  1. Namaste

While seated, bring your palms together in front of you and push them against each other. Hold for 20 seconds until you feel your arm muscles contract, and repeat for a great workout for your shoulders and arms.

  1. Secret leg raise

Lift your leg out straight under your desk, and hold in the air for five seconds before lowering to the ground. Repeat for 15 reps with each leg.

  1. Fab abs

Take a deep breath in and squeeze and tighten the abdominal muscles for five to 10 seconds, before releasing. Repeat for 12 reps to help achieve fab abs.

  1. Take the stairs!

The easiest thing you can do during the day is to get up and walk around the office – can you say it in person instead of sending that email? Instead of using the lift, take the stairs! For even more of a workout, take two steps at a time.

  1. Tap dancer

To help get your blood flowing, tap your toes gently on the floor under your desk. The faster you can do it, the better

It’s important to stay active, but maintaining a healthy lifestyle starts in the kitchen. Instead of crisps and sweets, it’s best to choose something more nutritious to munch on during the day. Here are some tips for healthy snacking, as recommended by registered dietician and health blogger Nichola Whitehead.

  1. Fresh is best

Think ‘protein and produce’, and aim to have something fresh that provides you with fibre, along with something that contains protein. A good example of this would be carrot sticks and a hummus dip, or a piece of fresh fruit and yoghurt. Combining different types of snacks can be more satisfying for your cravings, so this should also help you to stay away from the office biscuits.

  1. Assess pre-packaged food carefully

If you like to stock up on snacks for your desk drawer, make sure you assess the ingredients list of any pre-packaged food first before buying them.

Healthier snacks are more likely to have things like fruit, nuts or oats near the top of the list, whereas it’s best to avoid anything which features ‘sugar’ as one of the top ingredients.

  1. Stay hydrated

Our brains can sometimes confuse the feeling of hunger with thirst, so before you reach for your healthy snacks, try drinking some water or green tea first.

Stay up-to-date with the latest offers and savings from 13 different retailers at mySupermarket.

For more office exercises and tips, take a look at’s new ‘workout at work’ interactive.

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