Growing Online Income

How to stay healthy when you spend all day sitting down

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As someone who works online, I spend more time than most sitting down. Since I dont even commute to work, I miss out on time spent walking to public transport, or even walking to my car.

Freelancing is becoming more and more popular, which means many other people are in the same boat as I am, or will be in the future. Not to mention, many people work in an office all day, which also involves long periods of sitting down.

When I first worked in an office when I was 21, I stacked on so much weight, that Im still trying to get it off now, and Im 28. First, my jeans got tight. But I was in denial so would wear them unbuttoned with a long shirt overtop. Then, I couldnt get my jeans up past my thighs, so I simply bought bigger jeans.

When you work in an office, its always someones birthday. That means that theres always cake floating around the office, and work lunches, after-work drinks, and long periods of sitting at your desk can have a huge impact on your health.

This year, I made a commitment to lose weight and improve my health. Here are some of the things Ive been doing to make up for those long hours of sitting:

Move more

It seems obvious, but when you work at home, youll often find yourself spending hours in one spot on the sofa or at the dining room table. I found that it helped me to get up and grab some water, go to the bathroom and spend some time standing every hour or so. I also decided to spend more time working at coffee shops, as this is a way to get out of the house, and it means I need to go walk to a new place.

Work out

Many people assume that if they want to lose weight they need to spend 40-60 minutes on the treadmill or stair climber. But research has proven that this isnt the case. If you want to lose some serious weight, the trick is to do HIIT workouts. That stands for High-Intensity Interval Training, which is all about working at your maximum, shooting your heart rate up, and then bringing it back down before repeating. Not only do you need to work out for 1/2 or 1/4 of the time, but youll notice faster results.

Strength training is also hugely important, and lifting weights helps prevent osteoporosis, while building muscle. And the more muscle you have, the more fat you burn- even when youre sitting on the couch.


If youre not getting enough sleep, your metabolism will slow down, youll have more cravings for high-sugar and high-carb foods, and youll be less likely to work out. If you need to replace your bed, check out Adjustamatic so you can get the best possible nights sleep.