How to stay fit if you work in an office?

Office work is more or like sedentary in nature. Lack of physical activity has been associated with deconditioning and many lifestyle diseases like obesity especially central obesity, type II diabetes, stress, hypertension etc. Also postural abnormalities, spondylosis, piriformis syndrome, low back pain etc. are commonly seen orthopedic problems. Recent studies suggest minimal amount of physical activity can reduce the chance of getting these sedentary lifestyle problems by many folds.
One must be able to find out some windows of opportunity to involve oneself in physical activity like:
• Using stairs instead of lifts and elevators. In case you need to go too many floors, try going halfway by stairs and remaining by lift.
• Park your vehicle bit away than what you use to, in this way you can get opportunity to walk.
• Use proper ergonomic techniques and advice to reduce undue stress for example sit properly with good posture; follow proper lifting and bending technique.
•Take micro breaks in between to relax strained muscles. You can also do some stretching exercises, shoulder shrugs, neck rotation etc.
•Make sure you walk for some time after your break, walk when you talk on your cell phones, discussions among the collogues can be done while walking etc.

Hi Nishthha,
I agree with what Pallavi says. Carry healthy foods or snack to your office like fruits,some healthy snacks,buttermilk which taken in between heavy meals will help you too increase your metabolism and will not let you eat the junk food from canteen.,
# Squeeze a stress ball repeatedly for a minute in each hand. Aim to form a tight fist each time. This will increase forearm strength and joint strength in the hands. It gets the blood flowing too, which is good for heavy keyboard users.
# Replace Your Office Chair with a Balance Ball
The body responds to the instability of the ball, requiring the engagement of a variety of muscle groups, so you get constant gentle conditioning while sitting on it.
# Take a Break for Calisthenics
More than just stretching, calisthenics can be excellent exercise for those short on time or space. Take short breaks throughout the day to do a few exercises, like leg lifts while sitting at your desk, or calf raises while waiting for the coffee machine. When visiting the restroom, take a few extra minutes to do some wall push-ups before heading back to your desk.
# Speak to Your Boss About Corporate Fitness Initiatives