Seven Simple Ways For Staying Fit While Working 60 Hours A Week


The demands of the workplace are changing. It’s a fast paced world and the average worker now works many more hours. Couple these extended hours with family obligations and there is little time for other activities including fitness. Luckily a person can still stay fit even while working 60 hours a week by following a few simple strategies:

  • Breathe - Focus on your breath while you sit at your desk. The ideal way to work your lungs is to exhale longer than you inhale. For example, inhale for four seconds and exhale for six. While great for exercising your lungs, this is also an excellent way to relax.
  • Take Short Walks Every Thirty Minutes - Set an alarm and after thirty minutes take a short break where you can get up and walk. Try to get 100 steps one way and walk back to your desk. If you do this every half hour in an eight hour workday you will have 16 walks adding up to 3200 steps, almost a third of the recommended 10,000 steps that we should strive to accomplish daily.
  • Bring Fruit to Work - While the food pyramid may say to have as many as five servings of fruit a day, one could get away with two servings during a workday. Fruit does have sugar but because it is a natural sugar, it will digest easier. Fruit is also full of electrolytes and all sorts of enzymes to keep you going through the extended workday. Because fruit has fiber it will also make you feel full longer.
  • Bring Vegetables to Work - While also high in fiber and full of enzymes like fruit, vegetable have almost every vitamin and mineral you could need. Leafy greens are the most nutritious and are full of the vitamins and minerals we should have on a daily basis.
  • Drink Water - Your body is mostly made of water. Your brain is mostly water. The more water you drink the greater your brain mass the better you can think. Bring a refillable bottle of water to work, preferably one with measurement markings so you can space out your sips throughout the course of your day.
  • Proper Posture - Sit with proper posture. This will work your spine and abdomen muscles, which will help with cramping and back pain. If you can flex your abs for thirty seconds time to time you just found a shortcut to keep that mid-section relatively toned and stable.
  • Take The Active Approach - Take stairs, move faster, and walk or bike your commute if you can. This advice combines your daily commute with your goal to exercise!

I would like to thank Patrick Coughlin for his help on preparing this article with me. Patrick recently graduated from Temple University and is a marketing intern at Consultants 2 Go. Don’t forget, you can email me at with any questions you might have and I’ll be glad to answer them. You can also follow me and my business on Twitter @peggymchale and @consultants2go.


Peggy is the co-founder of Consultants 2 Go® (C2G), a consulting firm that provides marketing solutions to Fortune 500 companies in the Financial Services, Telecom, Life Sciences and other industries. Consultants 2 Go was just named to the Inc. 500/5000 List as one of the fastest growing companies in the United States. Prior to starting C2G, Peggy was a Vice President at American Express. She holds an MBA from St. John’s University and a BA from the College of Mount Saint Vincent. She recently served as a member of the Advisory Board for The Academy of Our Lady of Peace, New Providence, NJ.

The opinions expressed herein are the writer's alone, and do not reflect the opinions of or anyone who works for is not responsible for the accuracy of any of the information supplied by the writer.

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