We all know about the benefits of exercise on our health and our general wellbeing. Many believe that working hours just have to be endured and there’s no possibility to combine fitness and work unless you have a physical job. If you’re tied to a desk you simply have to sit it out and wait for after work or the weekend. This doesn’t have to be the case. You can stay fit at work.
Below we have come up with 5 ideas how you can use your working hours to stay fit.
Even though they’re still quite unusual, standing desks are becoming more and more popular. They’re a great way to combat hours and hours of sedentary working to stay fit at work. Better still, have an adjustable desk so you can alternate between sitting and standing.
If that is not an option, maybe you can use an exercise ball instead of a chair. This will ensure that your core and leg muscles stay engaged helping with your overall fitness.
Want to take it one step further? Then get a treadmill desk. A treadmill is installed under the desk, allowing you to walk and work at the same time.
Secret desk exercises or yoga
Do you want to keep your activities a bit more low key? Then how about exercises you can do that nobody will notice. We’re talking about leg lifts under the desk, bum clenches and thigh squeezes.
Or try yoga at your desk.
If you’re already into yoga you will be able to put together a simple routine, you can do in your lunch break. You might even get others to join you and keep each other motivated to make it a regular occurrence. Staying fit at work doesn’t have to be a solitary undertaking.
Drinking more water
We often forget to drink, so here are some great ideas to remind you:
- Set a target: half your body weight in pounds and try to drink that amount in ounces each day.
- Carry a reusable water bottle with you and refill it immediately when it’s empty.
- Keep track of how much you drink on a smartphone application or carry a small journal with you.
- Have a glass of water every time you have a craving for food in between meals
- Drink water with meals
- Remind yourself to drink with post-its or phone reminders
- Refill your bottle or glass immediately
Walking to the meeting room is probably the only exercise you get all day (unless you take the stairs). But how about walking throughout the meeting? See if you can persuade your co-workers to conduct the whole meeting while walking. You could walk around the block or wander the halls. This idea is especially suitable for 1-2-1 meetings. But for larger meetings the added benefit would be the avoidance of “death by PowerPoint”.
Here at the Work Well Practice we can help your company to keep its employees healthy. We can conduct a wellbeing audit for your business, create and action plan and follow it up. We also provide a wide variety of workshops. If you would like to find out more, why not get in touch? You can either phone Sam at 075 222 777 22 or Kat at 0115 837 8080. Or you can email either one of us at email@example.com .
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Here’s what the people at Runtastic did. They completed a 12-week challenge with the following results: