With these tips you stay fit at the office!

Do you also spend most of your life sitting down? Sitting at your desk all day in the office, sitting on a chair in the canteen with your sandwich, or on the couch after a long day at work? Do you also wonder how people still find time to exercise and eat healthy? Then this article quickly, with these simple tips you can also work on a healthier body!

Prepare your meals

By preparing your meals for a few days or the night before, you are less likely to grab something unhealthy before you leave the house. This also prevents you from getting something unhealthy from the candy machine in the canteen. You can find some examples of simple and healthy meals that are fine for lunch below:

• Smart Wrap filled with tuna, cottage cheese, cucumber and lettuce
• Salad of smoked chicken fillet or salmon, lettuce, cherry tomatoes and avocado
• Omelette with spinach, mushrooms and feta. For convenience, use liquid egg whites

If there is a sandwich maker in the canteen and you still can't miss your daily slices of bread, make a sandwich with two slices of wholemeal bread or Reduced Carb Protein Bread , 30+ cheese and one tbsp pesto.

Take your snack supply with you

Everything to prevent you from reaching for the candy machine in the canteen or accepting those tasty cookies from your colleague! With your own healthy snacks with you, you can buy off unhealthy things more easily. We give you a few snack tips that are simple, responsible and tasty:

• Snack tomatoes; low in calories and full of vitamin C and potassium
• Smart Bar Crunchy ; the responsible candy bar, low in carbohydrates and high in proteins
• Superfood waffle with peanut butter
• Fruit such as an apple, strawberries or watermelon. These are among the fruits that provide the fewest calories.
• A handful of nuts . Almonds and cashews contain the most protein!
• A boiled egg, rich in vitamins A, B12, D, iron, zinc and selenium

Snacks can really be that simple, the possibilities are endless!

Just stretch your legs

Sitting all day has a significant impact on your body for both non-athletes and people who exercise regularly. From the past, our body is of course used to hard work, we were once great hunters and we never sat still for a moment. Too much sitting can cause certain muscles to relax and others to shorten, resulting in hunched shoulders and feet that point outward. We would like to tell you how you can prevent this and other consequences.

Sitting too long in a row limits your ability to concentrate and think, because it reduces blood flow. Therefore, try to get up and stretch at least every half hour. This may allow you to achieve better work results and your boss will also be happy with you!

With the following simple adjustments, you too can provide more movement in your daily life:

• Wherever you are, choose to take the stairs instead of the elevator. Sitting too much slows down your metabolism which can lead to weight gain, so every movement you can grasp is a bonus to limit this as much as possible
• While working, occasionally place an ankle over the knee of the other leg, keep your back straight and lean forward slightly. Switch legs after half a minute. This stretch can prevent your feet from pointing out due to sitting too much
• Go for a walk outside during the coffee or lunch break. Bring a colleague with you and you are guaranteed to feel refreshed afterwards
• Purchase a pedometer or download an app for this on your mobile. The advice is to take 10,000 steps a day, as this would equate to an active and healthy lifestyle. By keeping track of it you will become aware of your actual activity, it can also help to motivate you to walk that bit during your break
• Park your car at the end of the parking lot at your work or at the supermarket, so you can win some extra steps to reach those 10,000 steps per day

Just move around before you plop down on the couch

Do you want to end the day actively but don't have time to go to the gym? Then we have a short and simple workout for! This workout can be performed within fifteen minutes at home or in the gym:

Do the following exercises five times with 30 seconds rest between rounds:

30 seconds Jumping Jacks or skipping rope
10 reps Squats
10 reps Sit-ups
10 reps Push-ups (possibly from the knees)
10 reps Superman
30 seconds Planks