10 Health and Fitness Tips for Working Professionals

Updated on February 21, 2020

Being a working professional doesn’t mean that you can’t be healthy. If you spend most of your day inside the office, working in front of your computer, chances are, you’re living a sedentary lifestyle. You know this isn’t good for you.

Not being in control of your health and fitness can affect your work, and your productivity levels. It’s crucial to take care of yourself.

To help you maintain a healthy, active lifestyle as a busy professional, here are our top 10 health and fitness tips for working professionals:

1. Start your day with a healthy breakfast.

Nothing is better than starting the day with a good quality breakfast. Breakfast is considered by some to be the most vital meal of the day. Make sure that you don’t go to work without any breakfast. 

A cup of coffee alone isn’t considered a healthy breakfast. Make an effort to make some porridge with fresh fruits, or some eggs and toast before you head off to work. If you’re really struggling for time, consider preparing a smoothie, or overnight oats, and consume on your commute to work, or as soon as you get there.

2. Prepare your meals ahead of time.

There’s no excuse for why you can’t have a healthy meal at work. Instead of eating convenient food from the supermarket, or takeaway for lunch, prepare your meals in advance. Cooking in bulk helps to save time and money, and usually ensures that your meals are healthier.

If you live alone, consider making some extra dinner the night before to take to work the next day. Or, cook for a few days, instead of just one, to save some extra time.

3. Stay hydrated.

You’re going to use both your mind and body at work, so drink plenty of water. A water bottle is one of the first things you should include in your gym bag. On average, we recommend drinking at least 2 litres of water per day, although you may need more if you’re exercising. The benefits of water are endless!

4. Do some breathing exercises.

If you find yourself overwhelmed with the stress from your work, get up, and breathe for a few minutes. There are numerous breathing exercises that can help relax the mind. The main advantage of these is that you can do them anywhere, and anytime you want. Including the toilet on extra stressful days. It may sound dramatic, but breathing away from your desk can really help with stress levels!

5. Go to the nearest gym.

Pack your gym backpack and hit the nearest gym in your office, or if you have one in your building, make use of it. Exercising regularly will do wonders for your body and mind. 

Stop making excuses not to hit the gym. You can do workouts before or after work – whichever one suits you.

6. Turn your commute into a workout.

If you don’t have the time to get to the gym, you can always turn your commute into a workout. Wake up early and consider jogging or walking to your office, assuming you live nearby. If you live too far from your office, consider cycling to burn calories instead of using public transport.

7. Sleep well.

The key to being productive at work is sleeping well. Make sure that your body is well rested before you go to work. Seven to eight hours of sleep is recommended for working adults. Sleeping, paired with proper exercise and the right diet, can help you feel active and fresh.

Our top tip for sleeping is turning off all media an hour before bed, and perhaps doing some reading or meditation instead. It works.

8. Do desk exercises.

If you think you won’t have time later on to hit the gym, you should do desk exercises instead. One thing about desk exercises is that they’re convenient. You can do it while you are working, and they allow you to refresh your mind as you continue to work. Examples include neck rolls, upper back stretches, and shoulder rolls.

9. Avoid snacking all the time.

When you’re at work, it’s easy to be tempted to snack from time to time to keep your body fueled. Avoid snacking where possible, especially on unhealthy food. You’re feeding your body with unnecessary calories. If you want to snack, you should opt for healthy alternatives, such as fruit, rice cakes, or protein shakes.

 10. Choose the right supplements.

You may wish to use supplements to keep you energised throughout the day. Multivitamins are an example of a supplement that people often take. This can help you get the right vitamins and minerals in, especially if you aren’t getting them elsewhere. 


As a working professional, you often think that there is no time to look after yourself. However, working hard doesn’t mean you should compromise on your health. Follow our 10 health and fitness tips for working professionals, and let us know what has worked best for you. 

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.