Good news for health-conscious office fruit fans. According to Women's Fitness, it's easy enough to get an effective workout in at lunchtime.

"Some of the most effective exercise is interval training which can be done in short periods of time by interspersing high with moderate-intensity stints while running, cycling, skipping – even swimming," said editor Joanna Knight.

Her comments came as recent research from the British Heart Foundation revealed one in three workers avoid exercising during the day to make sure they don't look sweaty in front of their colleagues.

More than half (55 per cent) spend over half of their working day either sitting or standing, yet they would still rather not do a lunchtime workout for fear of what other people might think.

If you do exercise during your lunch hour, you should eat peaches or nectarines from the office fruit basket afterwards.

The fruits contain mineral salts, which need replacing after a session at the gym, making peaches and nectarines the perfect post-workout treat to take from the office fruit delivery.

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If you want pearly whites, you don't really need to look any further than the office fruit basket.

Apparently, numerous treats you find in the office fruit delivery could be beneficial to the health of your mouth, as well as the rest of your body.

Take apples, for example. Office fruit apples can be a natural cleanser for teeth, ABC news reports.

They stimulate the gums, helping reduce the build-up of plaque and reducing bad breath.

Soft citrus fruits can help you out too. The vitamin C in them can boost all-important gum health.

If you want shiny teeth, the news provider recommends eating fewer sugary foods and drinks, as they stick to the crevices off your pearly whites.

Instead, grab a clementine to snack on as it can boost the health of your gums, as well as helping you ward off infections and boost your immune system.

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Apples are always a favourite from the office fruit delivery. Not only are they incredibly tasty, but they also have numerous health benefits.

According to the Toronto Sun, autumnal apples offer "sustenance not only for your body, but your soul as well".

They contain just 80 calories and they're a great source of multiple vitamins, including A and C.

Office fruit apples "reduce the harmful effects of cholesterol and fight heart disease", the news provider reported.

"Research suggests that they may assist with reducing the risk of cancer, stroke, asthma and type 2 diabetes," it added.

Another bonus of eating the fruit at work is office fruit apples contain vitamin A which helps with vision. If you're sat in front of a computer screen all day you may find this to be an added benefit of them.

Apples come in an assortment of varieties in the office fruit box, including Braeburns, Granny Smiths, Cripps Pink and Red Delicious.

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If you're feeling slightly less than perky at work, the best place to head is the office fruit basket.

As well as being a healthy snack, numerous treats from the office fruit box can help boost your energy levels if you're flagging a bit.

Office fruit grapes are rich in natural sugars which help stimulate the brain, making you think quicker and recall information faster.

Nutritionist Amanda Ursell talking to the Sun recommended eating fruit between meals as a pick-me-up.

"Ensure you always have fruit…with you so you can tuck in when you need a quick lift between meals. Fruit provides a supply of slow-release energy, which helps take the edge off hunger."

The nutrition expert said it is important to snack on the healthy treats throughout the autumn, as colder months can make you feel less energised, leaving you rather lethargic.

If you need to boost your mood, you can try eating some bananas from the office fruit delivery as, apparently, they make you happier.

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If you're feeling particularly full after a heavy lunch at work, the best place to head is to the office fruit basket.

Eating something like office fruit figs can provide you with a boost of dietary fibre, excellent for helping the digestive system if you've slightly overindulged.

Office fruit snacks could aid you in balancing your diet and help you stay healthier, as apparently, diet, and not exercise, is key to losing weight.

Speaking at the British Science Festival, Professor John Speakman from the University of Aberdeen said: "The impact of physical activity on health and the amount of activity undertaken is systematically overestimated."

He added that people should do regular exercise to maintain a healthy weight, but a bigger problem is "there is about 30 per cent systematic underestimation of calorie intake".

Recent stats from the NHS revealed that, in 2008, almost a quarter of all adults were classified as obese.

Try balancing your diet by taking some healthy treats from the office fruit delivery.

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Juicy office fruit pears have multiple health benefits, making them the perfect thing to eat at work.

They contain high levels of fibre which aids the function of the body's digestive system.

Fibre in pears from the office fruit delivery also helps regulate and reduce cholesterol levels, which is ideal if you're a little bit worried about your heart.

According to the British Heart Foundation (BHF), women are ignoring problems with their ticker, wrongly believing heart disease only affects men.

The disease affects around 100,000 women each year and kills more females than all the types of cancer put together.

Senior cardiac nurse at the BHF June Davison told the Daily Mirror: "Too many women think heart disease only affects overweight, middle-aged men. But this isn't the case. Heart disease wears a skirt too."

There are ways to reduce the risk, by stopping smoking, exercising more and eating a balanced diet, according to the BHF.

Getting a couple of your recommended five-a-day from the office fruit box can help ensure you consume a good mix of healthy foods.

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