Staying in Shape Despite Your 14-hour-per-day Desk Job

If you are deskbound most of the day and into the evening, it can be devastating on your waistline and your  health.  You know what you need to do - adopt a moderate diet and exercise regularly.  Easier said than done when you factor in long-work days that creep into the night, stress, food temptations, and being part of a work environment in which physical health may not be of primary concern.  Let’s break it down into three goals.

Goal 1: Take Control of Your Nutrition Intake 

• Know your intake.  There are several apps on smart phones that allow you to search for food items’ nutritional values.  You can also journal your intake to keep you on target.
• Start with breakfast every day. It stokes your metabolism and staves mid-morning hunger when you are vulnerable to 350-calorie lattes and 200-calorie donuts.
• While on business dinners, avoid the steak and opt for grilled fish, sushi, chicken, or vegetables. Skip the dessert. Get rid of the mentality that if you are on someone else’s dime you must eat your fill.
• Bring a low-cal lunch and snacks, such as fruit, vegetables, nuts, or low-fat yogurt.  Try healthier take-out options, such as the café area of Whole Foods Market.

 Goal 2: Don’t Drink in the Calories 

• Reduce your intake of liquid calories, such as alcohol, lattes, soda, and sweetened teas. A glass of red wine is 150 calories on average.  Expect to take in about 137 calories for every 12 ounces of soda. 
• Drink plenty of water throughout the day. It keeps you alert and hydrated. Some experts say that cool water can help increase your metabolism.  In general, water helps you feel full and satisfied.
• If you want a flavored drink, unsweetened green tea is an excellent option. 

 Goal 3: Move it to Lose It 

• Walk a bit of your daily commute by getting off at a stop a few blocks from your office or by parking your car about 5 minutes from the entrance of your office.  Take the stairs instead of the elevator.
• Stand up and pace during phone calls. Consider using a standing desk or counter for portions of your workday. Instead of a  chair, use a stability ball to burn a few calories and tone your core.
• Visit this video on YouTube to learn simple and quick exercises to do at your desk.  Spend 10 minutes per day on these and other desk exercises.
• If you don’t have time for the gym for 45 minutes five days per week, do what you can.  Even if you split the exercise into three periods of 10-minutes. Try the workouts on this website.

The bottom line is that acting on just one item from each of the three goals will make a difference over time.  You will look better, feel energized, and reduce your risk for major health concerns. Your health is one of the biggest factors in career longevity.