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Fit at Work: A Guide To Staying Active During Your Nine-to-Five


In the modern Irish workplace, staying fit often takes a back seat to looming deadlines and urgent meetings. But maintaining a healthy lifestyle doesn't have to be forgotten for career success. By taking a few small steps, you can build a fitness routine into your workday. Here are 10 tips to help you stay fit while at work.

Exercising at your desk | An Post Insurance


Turn your desk into a mini gym with some low-impact exercises you can do for a few minutes in between tasks. Activities like seated leg lifts, desk push-ups or chair squats can engage various muscle groups and keep your blood flowing.

Take the stairs

Forget about the lift and take the stairs whenever possible. Not only is it an excellent cardiovascular exercise that helps tone your leg muscles, it's also a small change that you can feel making a big difference over time.

Stand up 

Standing or walking on an under-desk treadmill while you work can lead to improved energy levels, increased productivity and reduced back pain. It also can help improve posture, mood, focus, creativity and energy levels

Using a walking pad | An Post Insurance

Lunchtime workouts

Get the most out of your lunchtime; try to make time to squeeze in a quick workout. Whether it's a 20-minute walk, an exercise class or a visit to the gym, adding physical activity into your lunch routine can help you reset your body and mind for the afternoon.

Stretch breaks

Make sure you stretch throughout the day. Stiffness often comes from sitting for hours on end. By including regular stretch breaks into your day you can relieve tension and improve flexibility throughout your whole body.

Home equipment for workouts | An Post Insurance

Health and fitness challenges

Take part in workplace health and fitness challenges and create a sense of friendship and motivation among colleagues. Challenges could include step-count competitions, healthy eating challenges, meditation challenges or plank challenges. Sign up for an event and train together.

Desk ergonomics

Is your desk ergonomically friendly? A good and comfortable chair, an eye-level computer screen and proper keyboard placement can reduce the risk of back and neck issues and contribute to a happier work environment.

Healthy snacking

Beat the midday slump by keeping nutritious foods like fresh fruit, nuts or yogurt around to snack on. Choose healthy alternatives to keep your energy levels steady during the day and avoid going for high-sugar snacks that may cause energy crashes.

Healthy lunches | An Post Insurance

Stay hydrated

Staying hydrated is important — not only does it help you perform to the best of your ability, it also helps regulate body temperature and prevents overeating. The recommended amount of liquids you should consume each day is about 1.6 litres for women and 2 litres for men.

Create a wellness routine

A wellness routine will allow you to include your healthy habits in your workday. Start building your own by taking small steps such as increasing how much water you drink and build from there. Remember to go at your own pace and take time to figure out what works best for you.

By using this guide to design a routine that works for you, you can effortlessly include fitness in your workday. Remember, consistency is key and small efforts add up to big improvements in your overall health and wellbeing over time. With commitment and a bit of creative thinking, you can combine a fit and active lifestyle into your workday.

Are you a work from home employee? Consider protecting your home while you work from home*. Don’t worry if you’re renting, there’s also Tenants Contents Insurance* available to protect your belongings.

*Equipment not owned by the insured or any permanent member(s) of their household, or any equipment covered under another policy, is excluded. Please contact our call centre on 0818 22 22 22 if you wish to discuss cover for a home office.  Acceptance criteria, terms, conditions and exclusions apply.

An Post Insurance Home Insurance is underwritten by Aviva Insurance Ireland DAC.

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