Obesity is on the rise in India. 9-5 office job often play a big role in peoples’ inability to stay fit. If you spend most of your weekdays sitting behind a desk, you may find it challenging to keep yourself mobile and active at work. You may find yourself gaining weight, getting sick more often, or just feeling sluggish and fatigued throughout the day.

Follow the following easy steps which I personally do in weekdays and stay in shape:

Drink Water just after waking Up

I must say this habit will keep you fresh all day. Just after you woke-up, drink as much water as you can than take a little walk, after that your usual activities.

Yoga

Yoga is the way to keep your mind and body very healthy. Only do yoga for 10 minutes if you don’t have lot of time.

Heavy Breakfast

Most important meal of the day as you all know. Eat whatever you can, I am not saying that eat fruits and juices, eat what is available to eat at that time.

Walk to office

If you live near to office than take a walk, if you live far no worries, take stairs while going to catch your office bus or while going to pick you bike/Car to drive to office.

After reaching office take stairs again.

Office Exercises

Get out of your chair every 40 - 45 minutes or so and walk around for a couple of minutes. If you want to talk to a colleague, go to his desk instead of making a phone call or sending an email. If you need to move around in the building, take the stairs instead of the elevator. Consider teaming up with a friend at work to take regular breaks for exercise and to motivate each other.

Check your posture and ensure that you sit erect with your shoulder back. Avoid bending at the desk. You can do several simple stretches on your seat. Stretch your neck by looking up, down, left and right. Roll your wrists, ankles and shoulders whenever you go out for a break. This will prevent conditions such as the carpal tunnel syndrome and blood clots in the legs. Work your abdomen and gluteus by contracting the muscles, holding and then releasing repeatedly.

If Possible, Avoid Coffee & Tea

Drinking too much coffee throughout the day can make it difficult to fall asleep at night, and losing sleep is a good way to sabotage your health. If you feel low on energy in the afternoon, forgo coffee. Instead, try fruit or juice rich in vitamin C.

Bring Your Own Lunch

Stay away from Restaurant Food, Junk Food while in office, if you can than you must bring your own lunch box. It will save money and very important you’ll be healthy.

Drink Water

Drink as much as water while working, if you carry a water bottle than its very good go to water machine to fill water into your bottle in every 40-45 minutes, then you don’t have to go for walk specially.

Things You'll Need

· Comfortable shoes

· Water bottle or glass

· Healthy snacks

· Homemade lunch

Follow above steps you will feel fresh and healthy every single day after office hours.