We all know that sitting is the new smoking (sitting for extended periods can threaten your health just as much as more obviously poor lifestyle choices) but when you’re office-bound, how do you avoid turning into a desk potato?

There are plenty of ways you can be more fit and healthy at work, whether it’s by moving about more or changing your diet. These choices may take a little adjusting to, but in the long run they will be worth it – and you can enjoy feeling a little bit smug, too.

One of the most obvious ways to make a change is to consider whether or not you could walk or cycle to work, or use public transport as that will involve more walking than taking the car. If your mornings involve split-second timings, giving lifts to family members and taking children to school then this probably isn’t practical, but if you could manage it even once in while, it would be beneficial.

If you have no choice but to take the car, you could consider parking a five- or ten-minute walk from work, rather than directly outside, or even get to the office ten minutes early and have a gentle stroll or two round the car park. Not only will it boost the number of steps you take, it will get your blood pumping and help you feel more energised for the day ahead.

Once you’re through the office doors, any commitment to moving around more becomes a bit harder – but not impossible. If you have to make or receive a phone call, do it standing up, likewise if someone comes over to your desk for a discussion. You can rotate wrists and ankles, stretch out arms and legs whilst still sitting down – and when it comes to lunchtime, there’s no reason why you can’t go for a walk, or even join a nearby gym and pop out for a 20-minute workout or swim. Getting away from the office won’t just do wonders for your body, but for your mind as well.

Finally, a small detail but none-the-less important: your desk. Make sure that it’s set up correctly so that when you look at your screen your head and neck are correctly aligned (if they aren’t you’ll slowly develop a stoop and shoulder problems) and your arms and wrists are at the right height for your mouse and keyboard. Get in touch with HR and ask them to come and do an assessment on your workstation if you’re not sure how you should be sitting.

More tips on healthy changes can be found at www.nhs.uk/change4life