Website: www.talwalkars.net Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members. A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

1. 20 TIPS TO KEEP FIT AT WORK
Enjoying your job is critical for better work productivity.
Even if you're in the right field and in your dream job, you
probably still need to 'fine tune' things and make an effort
to keep pace with the work pressure of your job demands.
Hence, fitness at workplace is the latest mantra in the
corporate world. Companies have realized that physical
and mental fitness in employees boosts their morale,
enhances productivity, and reduces absenteeism and
signs of burnout or depression.
Be fit at Talwalkars
Here are some easy everyday things you can do to get healthy and fit while at your workplace:
1. Nobody enjoys working in a tense atmosphere all the time. Make sure you keep the environment
positive and cheerful to enjoy your work more.
2. Practice deep breathing exercises for 5 -10 minutes in between breaks.
3. Do not keep your work desk cluttered.
4. A clean desk ensures that there is no visual distraction.
5. A colorful and dynamic space creates a vivid atmosphere and sparks creativity in people.
6. If you can, listen to soft music while you work to help drown out random distractions and the
slow irritations that can creep up on you like phones ringing, fax machines buzzing.
7. Various outdoor and indoor games are arranged in the office. Apart from being entertained,
taking part in those office games will keep your body in good shape.
8. Climb stairs instead of using the elevator.
9. Use the Office Gym during Breaks.
10. Enroll in-group activities like dance classes, yoga conducted in the office premises.
11. Try to do some simple stretching while sitting at the chair in your cabin like flexing your feet and
circling your ankles. Stretch your legs and arms when you feel stressed out.
12. Take a break and move around after every 40 minutes if possible. If you walk around for a few
minutes it will lessen your fatigue.
13. The work desk is not designed to be an eating-place. One of the biggest drawbacks to eating at
your desk is that you're not focused on your food. Instead, you're sending e-mail, answering the
phone, shuffling paper - the perfect recipe for overeating.

2. 14. Staring at a computer screen all day can cause your eyes to get tired and dry. Try this to ensure
that your eyes don’t dry out. Every half an hour or so, very slowly blink your eyes 10 times.
15. The height of your desk and chair should be designed keeping ergonomic principles in mind, to
avoid back and neck aches.
16. Stay hydrated. Don’t forget to drink plenty of water and fluids all through the day. Often, thirst is
mistaken for hunger pangs. Stay away from tea, coffee and carbonated drinks.
17. If you are eating at the office canteen, choose your snacks wisely. Always pick freshly prepared
foods. Deep-fried snacks like samosas, chana bhaturas or pakodas should be avoided; safer choices
would be sprouts, chopped fruits, vegetable sandwiches etc.
18. Keep in handy dry snacks like peanuts, soya nuts, cream crackers etc.
19. Lassi, coconut water and buttermilk are better drink options over tea and coffee.
20. Last but not the least!!! Keep your personal emotional baggage at the door on the way in to work
and leave your work baggage at the door when you get home.
A commitment to emotional, spiritual and physical health and fitness has to be a 24 - hour thing. And
with so many of us spending the majority of our day at work, we cannot ignore the health pitfalls
that come with being in an office. Follow this health and fitness tips and make your workplace a
healthier place to be in.