Getting and staying fit and healthy with an office job takes planning. Between a commute, shifting schedules and travel, it’s tough to be as active as you’d like and eat healthfully. Luckily, there are inexpensive and feasible ways to find balance between your hectic life and the healthy life you strive for!

Here are some general exercise guidelines (no need to join and expensive gym or spend hours a day working out) plus a few ideas for the frequent traveler.

Get Fit at Home or Traveling

  • Bodyweight exercises for resistance training
  • Cardio is anything that gets your heart rate elevated, aim for a variety of 50%-90% of your maximum heart rate. A few ideas include:
    • Jumping Jacks
    • Burpees
    • Mountain Climbers
    • Stairs
    • Jump Lunges and Jump Squats
  • Resistance Bands (light and small, perfect for travel)
  • Workout DVDs –

ACSM General Guidelines

Resistance Training
2-3 times per week
Hit each major muscle group with 2-4 sets with variety of exercises and equipment
8-12 repetitions per exercise, the last 2 should be difficult but possible to keep form

150 minutes a week of moderate-intensity exercise, can consist of:

  • 30-60 minutes of moderate-intensity 5X/week
  • 20-60 minutes of vigorous-intensity 3X/week
  • Combination of both

This can be done in one continuous session or broken up in >10 minute bouts

Gradual progression of time and intensity reduce risk of injury and increase adherence

Healthy eating on the go and in the office doesn’t mean hours in the kitchen, additional appliances or expensive ingredients. Here are a few ideas:

Breakfast On-The-Go

  • Whole wheat English muffin with low fat cheese spread and honey
  • Whole wheat tortilla with natural peanut butter wrapped around a banana
  • Low fat yogurt with fruit and walnuts
  • Cottage cheese with pear and honey
  • Low-sugar instant oatmeal, add nuts or fruit
  • Apple with peanut butter and side of yogurt
  • Whole wheat pita stuffed with avocado, sliced hard-boiled egg and tomato
  • Hard boiled eggs with string cheese and banana
  • Homemade smoothie (ice, low fat milk or yogurt and any fruit; add peanut butter or protein powder for more boost)
  • Protein bar (like LARABAR, ThinkThink or Kind Bar) with string cheese and/or banana

Office Snacks

  • Hummus and carrots or celery
  • Deli turkey wraps with spinach and cheese
  • Cottage cheese with ground pepper and sliced tomatoes
  • Apple slices and almond butter
  • String cheese and almonds
  • Chocolate milk
  • Whole wheat toast with ricotta and avocado

To print out these tips click here: Guidelines and Home/Travel Tips and Breakfast and Snacks for Work

Published by Samantha Kellgren

Leave a Reply

Your email address will not be published. Required fields are marked *