How to Stay Healthy While Working a Desk Job
For many professionals, long hours behind a desk are part of the daily routine. The constant sitting, skipped meals, and endless deadlines can chip away at your energy and health. But learning how to stay healthy while working a desk job isn’t about overhauling your entire lifestyle—it’s about weaving simple, consistent habits into your day.
At Fitness Formula Clubs, our experts share how small adjustments in movement and nutrition can make a big difference in how you feel and perform at work.
Small Movements, Big Results
According to Jon Baraglia, Senior Regional Director of Club Operations and Fitness, one of the most effective strategies is also one of the simplest: just keep moving.
Even brief five-minute walks each hour can add up to nearly an hour of activity by the end of the workday. Choosing the stairs, walking during phone calls, or even parking farther away all contribute to staying active. As Jon puts it, those small movements may not feel like much in the moment, but over time they “add up to big results.”
Making Fitness Non-Negotiable
Beyond small movements, Jon emphasizes treating workouts like your most important appointment of the day. Scheduling exercise first thing in the morning helps avoid distractions, but if that’s not possible, consider heading straight to the gym after work or squeezing in a lunchtime session.
“Anything is better than nothing,” Jon explains, reminding us that consistency beats perfection. And on weekends, when time is more flexible, he recommends carving out space for longer or more intense workouts—like a long run or strength session—to reset both physically and mentally for the week ahead.
Fueling Your Body for Focus and Energy
Movement is only half the battle when it comes to how to stay healthy at a desk job. The food you choose throughout the day fuels your energy, focus, and productivity.
Alicia Edwards, Registered Dietitian Nutritionist and Nutrition Coordinator, encourages starting with a balanced breakfast that combines protein, fiber, and healthy fats—like Greek yogurt with berries and nuts or eggs with avocado toast.
Lunch should focus on lean protein, vegetables, and whole grains, with a source of healthy fat to keep you satisfied—such as grilled chicken with quinoa and roasted vegetables drizzled with olive oil, or a hearty salad topped with beans, avocado, and brown rice. In the afternoon, avoid energy crashes by pairing a short walk with a light snack—think nuts with fruit, veggies with hummus, or cottage cheese with berries.
And perhaps the simplest yet most powerful habit: staying hydrated. Alicia recommends aiming for half your body weight in ounces of water daily to keep energy steady and focus sharp.
Building Healthy Workdays That Last
Ultimately, how to stay healthy while working a desk job comes down to small, repeatable choices. Move often, make fitness a priority, fuel your body with balanced meals, and stay hydrated. Each action builds on the other to create workdays that feel healthier, more energized, and more productive.
Supporting Workplace Wellness
At FFC, we believe that employee well-being is the foundation of stronger teams and better workplaces. From fitness and training programs to nutrition guidance and wellness resources, we’re here to help professionals in Chicago make health a natural part of their workday.
👉 Ready to explore how FFC can support your employees’ wellness journey? Contact wellfit@ffc.com to learn more.
