You may be pleased with the mild winter we’ve been having this year, but your waistband is likely to disagree. Winter is prime time for putting on extra weight. If you have a job that requires you to sit behind a desk, you have the added bonus of being sedentary most of your work week. This will further encourage the bulge.

The good news is, there is plenty you can do to battle back, even if you have a desk job.

Sit to be Fit may be a bit of an exaggeration but finding ways to burn calories while at the same time, sitting for hours on end, is possible.


No matter how long you sit behind a desk, stretching and stretching often will still burn just a few calories and will keep the blood flowing and circulation in check. A heart rate at rest can induce the kind of sleepiness that will have you with your head on the desk, pen in hand, pretending to write. Standing up to stretch it out can make all the difference. Shoot for every 20-30 minutes.

Take the stairs

We’ve all heard it before. It’s true. If you have stairs available to you, use them. Regardless of whether you work on the 2nd floor or the 20th floor, take the stairs. Stair climbing is aerobic and for someone with a desk job, a God send. There will be loads of opportunity throughout your day to utilize the stairs.

  • Getting to your office space
  • Visiting other offices throughout the day
  • Going to the washroom (Use a washroom on a different floor)
  • While on lunch break
  • Using the copier
  • Grabbing a coffee

In general, always avoid escalators and elevators.

Stand up

Standing burns many more calories than simply sitting. How do you sit behind a desk and still stand? A standing desk of course. Many desks are now designed to function as a standing desk. If yours isn’t one of them, with just a few tweaks you too could be standing. Simply elevating your computer and other work tools will have you out of your seat and on your feet. Standing can burn up to 160 calories and hour. In comparison, sitting burns less than 5 calories an hour.

Standing up on the job is definitely worth it. Though Reebok and Nike don’t yet have a standing shoe, staying upright while you work away at your desk will go a long way in keeping you healthy if you have a desk job.

Walk it out

Go light on lunch and heavy on the workout. If you have an hour long lunch, don’t just spend it eating. Take a light lunch such as soup and salad. Eat your lunch daily only after your workout. If you don’t want to be returning from lunch with a sweat on and don’t want to shower in the middle of your day, keep the workout light. Consider a walk. Lacing up your walking shoes and getting outside can brighten your mood as well.

  • Visit the local gym
  • Stroll around the building
  • Hit the yoga studio
  • Do some light weights at your desk

Personal trainers might have it easy when it comes to maintaining a healthy lifestyle while at work. For those of you who don’t wear workout clothes to work, your desk could be hurting you. With just a few of these tips, you can find yourself more active during your workday, increasing your health and reducing that waistband all while working a desk job.