Can I Eat Right and Exercise At Work? Featured Image

Can I Eat Right and Exercise At Work?

Labor Day weekend is just right around the corner which means summer is officially over. Unless you were very lucky, your summer was probably spent working and fitting in BBQs and summer parties during your free time. For most people the next few months will have fewer social occasions which in theory should leave you would more time to focus on your health and fitness. In theory but so often not in practice. After a long day or week at work, the last thing many of us want to do is break a sweat or cook a healthy meal. Maybe it has crossed your mind that you should do these things during the day when you’re already up and active. But is it possible to eat right and exercise while at work? It sure is!


How to Eat Right at Work

Workplaces can be a nightmare for people trying to watch what they eat. Many places have kitchens stocked with snack for people to take as they please or leftover food and pastries from meetings. Plus nearly every work place has that one person who brings in muffins or doughnuts at least one morning a week “because they had a craving and thought everyone might like one”. And let’s not forget about all the mid-afternoon slumps or bad days that send you running to the nearest store or coffee shop for a pick-me-up treat. Temptation everywhere!


Eating right at work can take a lot of discipline but it is not an impossible task. Here are some things you can do to keep your diet plan on track while working:

  • Don’t skip breakfast! Try to eat breakfast before you leave your house. If mornings are a struggle for you, keep breakfast foods at your workplace. Fruit, yoghurt, oatmeal or wholegrain bread are all good options that will fill you up and keep hunger at bay so you can resist temptation.
  • Keep snacks at your desk. Crackers, granola bars, dried fruit and nuts can all be kept unrefrigerated. Keeping snacks close by means you will be less likely to venture in to the kitchen and indulge in something unhealthy.
  • Set aside time for lunch, even on your busiest days.
  • Plan your lunch the night before. Leftovers are always a good option. If you have the time at weekends, prepare your lunches for the week ahead. If you ever have to eat out, order only what you know you can comfortably eat. Don’t feel compelled to eat as much as colleagues or opt for easy options like fast food.
  • Bring a water bottle and drink frequently. Water will keep you full and you will be less inclined to eat when you’re not hungry.
  • Make room for the occasional sweet treat. If you’re not on a heavily restricted diet, you should allow yourself a treat from time to time.

Fitting In Exercise at Work

You might be surprised at how easy it is to make room for exercise during your work day. Many workplaces understand the importance of physical activity during the work day and can be quite accommodating to their employees’ needs.


Here are some things you can do to get your adrenaline and energy levels pumping during the work day.

  • If possible, run, walk or cycle to work. This may not be possible if you carry a lot of equipment to work or live too far away but it can be a good way to start your day or clear your head at the end of the day. It’s even more doable if your workplace has a shower and somewhere you can change in to fresh clothes.
  • Use part of your lunchbreak to fit in a walk and get some fresh air flowing through your body.
  • Take frequent walks around the office or to the washroom. This will prevent your bones and muscles from stiffening up if you spend a lot of time sitting.
  • Look out for gyms or other locations that offer lunch time classes. Pilates, yoga and spinning are just a few of the exercises that are doable during a lunch break.
  • They’re pretty expensive but if your workplace can afford a splurge consider a treadmill desk!


Feeling better about your health or fitness shouldn’t be a chore. If you ever need some extra support, come by BEFIT to speak with one of our trainers or simply fill out a Free Consultation Request by clicking the link and a fitness professional will reach out to you within 24 hours.

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