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Is your job making you fat and unhealthy?

According to a survey from CareerBuilder.com, more than 2 in 5 workers have gained weight in their current jobs. Inactivity, stress, and easy access to poor food choices are some of the culprits causing an unhealthy workforce. Fortunately, there are some easy ways to transform your unhealthy work habits into healthy ones. Here are 7 ways you can stay fit at work. 

1.Schedule a walking meeting.

Never heard of a walking meeting? Some people call it a "walk and talk". This is simply a meeting that takes place while walking rather than sitting. Increased fitness and movement are just one advantage to walking meetings. According to an article in the Harvard Business Review, those who participate in walking meetings are 5.25 percent more creative and 8.5 percent more engaged than those who only participate in traditional meetings. 

2. Pass up the office treats.

Who knew there was actually a name for a work environment full of unhealthy treats? It's called "cake culture", and according to a dentist from the Royal College of Surgeons, it's leading to tooth decay and obesity. How can you avoid unhealthy foods in your office break room? One way is to just not go where you know there will be treats. Instead, bring your own healthy goodies, like fresh fruit, nuts, and granola bars. Also, set a good example by bringing healthy foods to share with your office mates.  


3. Breathe out your stress. 

One of the biggest reasons for weight gain is stress eating. To cut down on your stress in the office, try some stress-relieving breathing techniques. All it takes is three to five minutes. Breathe in through your nose and out through your mouth. It can help to look out a window or at an inspirational photo while you breathe. Make breathing part of your work routine, and you'll soon see a reduction in your stress level.


4. Pay attention to your posture. 

Posture is important to your health in so many ways. Unhealthy posture can lead to pain and stress. Your posture also affects your productivity, your emotions, and the way you portray yourself to others. A recent study found that poor posture can even restrict your respiratory functioning. How do you get good posture? When sitting, make sure to keep your feet flat on the floor or use a footrest. Your back should be touching the back of your chair. Keep your spine straight, with your hands out in front of you to type. Ergonomic office products can help you sit correctly.


5. Get up more. 

You probably know sitting for long periods of time isn't good for you. But do you know how often you should get up and move around? According to a recent study published in the Annals of Internal Medicine, you should get up at least once every half an hour. Simple ways to do this at work include standing and stretching, walking to talk to a colleague instead of emailing, and taking a bathroom break. Looking away from your computer for a few minutes can also help prevent eye fatigue.


6. Exercise during lunch. 

Lunch is a great time to step out of the office and move your body. But you probably don't want to get sweaty. Easy no-sweat exercises include walking, hiking, riding a bicycle, and yoga. If your office has a gym or exercise equipment for employees, make sure to take advantage of this perk. 


7. Keep a water bottle at your desk.

You've heard this before--it's important to stay hydrated. Yet a survey by SodaStream revealed that 60 percent of New Zealanders don't think they're drinking enough water. Up your water intake by keeping a bottle at your desk. Some water bottles keep your beverage cool for hours, so there's no excuse not to sip. Don't like the taste of plain water? Infuse your water with fruit like lemons, limes, strawberries, or oranges. 

Working in an office doesn't mean you have to fall victim to unhealthy habits. Make some small adjustments to your routine, and you'll find you look--and feel--much healthier.