Not Falling Victim to Weight Gain in the Office

Tips from Fitness on the Run founder Adrien Cotton to help you stay fit in the office.

Photo courtesy of bikeriderlondon/

By Christina Marino

When spending the majority of your eight-hour work day in a chair how do you make time for weight loss?

Fitness on the Run founder Adrien Cotton answered our much needed questions on the best ways of staying fit for our not so physically demanding office jobs.

Cotton performing proper squatting technique; photo courtesy of Alexander Finestone.

Stretching helps the muscles but, “you will want to not only stretch but simply MOVE as much as you can throughout the day.” says Cotton, “Get up from your desk at least once every 15 minutes and walk the floor perimeter or some distance that will take you less than 2 minutes. It’s like a ‘re-set’ for your body, back, hips and neck.”

On a day when our schedule may not allow for much physical activity there are multiple things you can do right at your desk.

“You can always squat.” Cotton advises. “It is the most efficient in-office movement you can give your self. Stand and sit, stand and sit only skimming the chair on which you sit.” 

Looking for an energy boost around the 3 p.m. drag? Vegetables are your main source to aid in limiting your sugar intake. “This will prevent the cycle of sugar craving and ‘crashing’ we are all too familiar with,” says Cotton. 

Now, we hate to be that person at lunch or dinner who says they’re on a diet, dismissing the nacho appetizer as an option.

So when you question whether dieting is becoming taboo, Cotton says to stick to your nutrition and lifestyle plans.

“While I wouldn’t call it taboo, I would recommend you consider yourself trying to be as healthy as possible,” she says. “That includes getting ample sleep managing your stress, eating foods that ‘grow that way’ not packaged foods and train as much as you can like an athlete, not a weekend warrior.”

After we’ve read the ingredients on everything and checked the source of our vegetables we may find ourselves begging the question, “Why am I doing this?”

“Ultimately, we all want to live long and happy lives with and for our loved ones and ourselves,” Cotton says, “In order to do this, it takes work. Every day.” 

To remain mentally persistent Cotton reminds herself why it is worth the work, “I owe it to myself, my family and my friends.”