If you spend Monday to Friday sitting at a desk it’s important to give yourself some time away from the screen and be active. On average we spend 9.3 hours a day sitting at work and this can be detrimental to our health as it leads t0 problems such as diabetes and heart problems.  We thought we would round up some easy ways that you can increase your activity and improve your overall health, even if you’re hunched over your laptop from 9-5.

Pack your lunch

Nutrition is a big part of staying healthy.  Beat the temptation of having takeaway lunches during your break by making your lunch at home the night before. Not only will it save you money but you’re more likely to pick healthier options if you prepare your own meal.

Have an active lunch

If you have an hour lunch breach you can use half of the time to do something active. Take a break from your desk and go for a walk. If there is a gym near your office you could try and fit in a quick 20-minute workout. Even if you don’t have a long lunch break just taking a few minutes away can make a difference.

Drink, drink, drink

Drink plenty of water throughout the day. Make yourself drink at least one full bottle before lunch, and one full one before you go home at the end of the day. This keeps you alert and hydrated throughout the day. Water also makes you feel full and prevents premature hunger and cravings.

Workout at your desk

You don’t have to do jumping jacks and lunges at your desk. There are more subtle workouts you can do. Perform leg raises under your desk, squeeze and release your glutes and abs. Take a break from sitting by walking or standing up when you’re on the phone. If you want to talk to a colleague, go to their desk instead of calling them or sending an email.

Have an active commute

A good way to introduce exercise into your routine is to either walk, run or cycle to work. If you take public transport you can ease yourself into it by getting off the bus a few stops earlier. Start off by cycling to work one day per week. If you normally use the elevator to get to the office, switch to taking the stairs.