Get fit in the Office Space

Roy Khoury, RFK Training – Titleist Performance Institute Certified Golf Fitness Instruction

One of the necessary evils of working in an office is sitting down all day at your desk and the conference table. Those two-hour Monday morning kick-off meetings can be painful – to your mind, your soul, and definitely to your back and overall fitness.

We’re all forced to negotiate the business world around us but how much you decide to sit in that world can make a profound difference to your fitness and movement ability. Mark Twain once said, “golf is a good walk spoiled.” If you don’t pay attention to the effects that sitting down for too long can have on your fitness and movement, you’ll prove Mark right even before you hit your first shot.

Here is Part 1 in a series to improving your fitness in the Office Space:

Focus on Flexibility

If you are tight, stretch it out! Most of my clients are chronically tight in one or two locations. One of the best things you can do is to stand and stretch out multiple times throughout the day. Set a timer on your phone or computer for every hour and take one minute to stretch out those legs of yours.

Get Your Cardio In

Park as far away from your office as possible and enjoy every last step it takes to cross the threshold into your building. Now, if you’re more on the fit side, sprint up the stairs. Seriously. Double-time it! You’ll be surprised what two minutes a day of sprint work will do for your overall cardio.

Proper Hydration

What’s water like? Did you know that being dehydrated makes you tighter, and increases cortisol, the stress hormone?  Make sure you are drinking half your body weight in ounces of water. (Example, I weigh 180 pounds so I focus on getting 90 ounces of water per day.) It may sound like a lot, but an extra trip or two to the bathroom every day helps to address a few items on this list.

It’s time to take control of your health at work.

To learn more, visit or check out our YouTube channel:

Roy Khoury is the founder of RFK Training and is a Titleist Performance Institute, Level-3 Golf Fitness Instructor.  He is located in Newport Beach, CA and can be reached via email at [email protected].

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