Get Fit From The Office


We are all trying to achieve a work-life balance, juggling careers with family, friends and hobbies. But how much balance do you strike between the hours of nine to five?

If eating your lunch at your desk while furiously trying to type up a document between bites is a regular occurrence for you, then perhaps it’s time to break a few bad habits. Naazneen Khan, Wellness Manager at Nestlé South Africa, says that changing your routine in a few simple ways can have a hugely beneficial impact on your energy levels at work and your ability to manage stress.

“We’re all guilty of thinking that we cannot afford to take time out of the day to go for a short walk, enjoy a cup of tea in the office garden or enjoy a lunch break away from our desks, but once you realise how much more creative and productive a refreshed mind is you might think twice about not wanting to leave your work station,” says Khan.


Here are some tips to squeeze in some exercise at the workplace:

  • Taking about 10,000 steps a day (1 hour and 40 minutes) is enough to boost your energy and lower your risk of serious health problems such as heart disease and stroke. Start those 10 000 steps by parking your car further away from the office, taking the stairs instead of the elevator and deliberately using a bathroom on another floor.
  • Sit on an exercise ball instead of a chair (if it’s allowed). This will strengthen your abs and back and you’ll work on your posture without even trying.
  • Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you’ll feel more alert.
  • Deliver documents or messages to co-workers in person rather than by email or phone.
  • Walk to the mall for lunch or park your car on the opposite end of the food court. Get a headset for your phone so you can move around while you talk.


“Eating a healthy lunch full of the right nutrients goes a long way, and remember that adding short sessions of exercise throughout the day will help you burn more calories and also reduce stress,” adds Khan.

For more helpful tips on how to adopt a healthy lifestyle, visit