We all know that staying fit and healthy is important, but the reality is that we often compromise our health to keep up with deadlines, getting to meetings and simply trying to get everything done. Added to this, a stressful working environment leads to poor eating habits - skipping lunch, regularly eating take-out or even worse, guzzling down gallons of coffee!

But here’s the thing, sticking to a healthy routine isn’t that hard, and with a few simple tips you can put yourself on the right track to health and fitness while keeping up with the demands of being a busy entrepreneur.


Didn’t get time to hit the gym? No problem ~ you can work out right from your desk with these quirky and fun workouts!

Football fast feet

Sit at your desk and tap your feet really fast, like you were running. If your colleagues think you’re crazy, challenge them to an ‘at your desk race’ J

Water bottle free-weights

Get two filled water bottles and do overhead presses, arm curls, and other simple gym-style workouts right at your desk.

Seated leg raises

Sit in your chair with your back straight and raise your legs to your chest, mix it up with other lifts and you’ve got your abdominal exercise sorted from your seat.

Health from the inside

Now that you’ve got your work out sorted, it’s time to get fit on the inside.

Stay hydrated

Keep a water bottle with you at all times and set yourself a daily challenge to drink a certain number of bottles. It sounds obvious but stay away from fizzy drinks and too much coffee – these are tempting when you’re feeling the afternoon “slump” but they actually have the reverse affect by “dropping” you once the sugar has worked through your system. Instead, opt for healthier options such as green tea, low-calorie iced tea, or hydrating foods like oranges, watermelon, grapefruit and strawberries.

Eat smart

Avoid eating at your desk because your brain needs a break – and so does your body! It’s estimated that up to 40% of office workers eat at their desks; and what’s more studies have shown that sitting for several hours on end increases risk of heart disease, high blood pressure, and high cholesterol. Step away from your screen to enjoy your meal and at least a few minutes of downtime with friends and colleagues.

Snack smart

Eating between meals is no longer considered unhealthy, in fact studies indicate that snacking balances your blood sugar level, prevents over eating and increases your metabolic rate.

But remember to do it right ~ ditch the greasy, high-sugar snacks and switch to healthier options such as sliced fruits, pitted dates, homemade trail mix and nuts. And remember to ‘graze not gorge’ on these snacks.

The two ‘S’s – smoothies and salads

It’s the simplest way to incorporate healthy food into your diet. Superfood smoothies are the rave right now and they are perfect for any time of the day. Invest in a good blender and a sensible thermos and you’re set – even at the office. Some great superfoods to include in your smoothies are flax and chia seeds and turmeric.

Salads don’t have to be depressing, ‘zhuzh-it-up’ with mix and match salads that incorporate salad leaves like spinach, watercress or rocket; proteins like chicken breast, tuna or cottage cheese, or quinoa for a vegan option; and carbohydrates such as butterbeans, lentils or chick peas ~ the healthy options are endless!

With these healthy practices, you can be certain that you will not just feel better, you will also be more focused and productive.

The Worq-life advantage

Worq is centrally located close to the Victoria Shopping Centre, Virgin Active, and shares a parking space with Hall’s Retail making it easy for you to get your shopping done, hit the gym and get through your workday productively while maintaining a good work-life balance.

We have also recently completed the installation of a fabulous new deck where you can enjoy lunch with your colleagues, have a meeting outdoors or just sit back and take a break.

At Worq we also offer frequent Zumba® lessons for tenants, meaning that you can get your workout on, at your workplace and never have to compromise on your health.

If you want to join our Worq family and enjoy the conveniences we have to offer, then get in touch with our Client Manager, Deron Howard at admin@worq.co.za today!

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