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5 Health and Fitness Hacks for Your Workday

Don't just sit on it — it's time to get fit.

To stay fit at the office is all about taking baby steps — lots of it.

Staying fit is not easy. As competition grows in the working world, it becomes harder for individuals to afford time for a proper workout. Temptations to indulge in fast food are also high among working adults. But it doesn't mean all hope is lost.

It might not be as effective as working out for 30 minutes, three times a week, but here are five relatively quick and easy fitness hacks for busy individuals:

1. Move, move, move. 
Start your morning by biking to work. For those who commute on public transport, alight one or two stops before the destination and speed-walk the rest of the distance. Elevators and escalators may be tempting but stairs are your best friend in building your stamina and endurance while working your leg muscles. If you have a message for a coworker in the office, make your way to speak in person rather than by email or phone. Keeping yourself active day by day will go a long way.

2. Snack Smart
We've all been there. The urge to bite on a sugary treat in the middle of work is irresistible. But to stay fit, start snacking smart. Push the chocolate bars and chips to the side and opt for healthier choices like assorted nuts or a bowl of oatmeal. How about a banana with a small dollop of peanut butter or yoghurt with fresh blueberries? Of course, even healthier snacks must be eaten in moderation.

3. Time Out Being Out And About
Be it lunchtime or tea break, you'd probably want to simply relax on the couch with a cup of coffee in one hand and your phone in the other. But use that free time to get out. Walk down corridors or take a leisure stroll around the block. In fact, a few companies today have begun organising workouts together such as a basketball match or a simple game of tag. If you're short on time, gather a few of your coworkers to do spurts of cardio, from jumping jacks to the all-time favourite burpees. Not only do they keep you in shape but also it's a great team-bonding activity.

4. Worth Of Water
Staying hydrated is the most trite yet overlooked advice in maintaining your health. It's easy to confuse thirst with hunger. So, think twice before you reach for a treat. If water's too bland for your taste, add slices of lemon, apples, cucumbers or refreshing herbs like mint. The more you stand up to go refill your cup or bottle with water, the more you're getting closer to your fitness goals.

5. Quick And Creative Fitness Alternatives
Heard of treadmill desks or sitting on exercise balls at work? With growing concern for health in the office come weird and creative ways to stay fit. But it's not always easy to be adventurous. Start with little movements such as leg raises, core and glute clenches. They are subtle yet effective sequences to perform in your cubicle without getting unwanted attention.