We’ve all had those days that begin with the good intentions of performing some sort of exercise or physical activity after work. But after the grind of the 9-5 all we want to do is get home, kick off our shoes and jump on the sofa. Although jumping is a form of exercise, this probably wasn’t what we had in mind at the start of the day.
There will be days when we postpone our post-workout run or gym visit until tomorrow, but that doesn't mean we can't get some exercise in during the day. Being active at work can help us achieve our daily activity/exercise objectives, and remaining moving at your desk and throughout the day can help counteract the harm that sitting can bring to your body.
According to new research, you must also stay active at your desk job in order to maintain your health. More and more of us are sitting at our workstations for 8 to 10 hours a day! We'll then drive home (while seated) to have dinner at the dining table before unwinding on the sofa. According to the World Health Organisation, physical inactivity is the fourth leading cause of death in the modern world. It's easy to understand how this may happen.
Get more action in your working day to avoid feeling lethargic at work, soreness and discomfort from sitting at your desk all day, and improper posture that can have long-term consequences. Not only will your body improve, but so will your thinking and vitality. When employees can include physical activity into their workday, productivity skyrockets.
Tips on how to keep active at work
1. Turn your commute into a workout
Walking or cycling to work is a terrific way to incorporate physical activity into your working day if you live reasonably close to your office and the weather permits.
Although it’s low intensity for most people, walking is a great kind of cardio that won't leave you pouring in perspiration, and it can help improve your mental health in addition to the physical health benefits. Walking can provide you with some alone time too, helping you organise your thoughts, and reduce stress.
If the distance to work is too daunting then try parking further away from your place of work, if you get the train or bus to work then jump off 1 or 2 stops early and walk the rest of the way
There are ways to incorporate exercise into every type and length of commute. If you live fairly close by, try speed walking, jogging, or cycling to work instead of driving or taking public transportation. Be sure to check for the best and safest routes in your location.
2. Have an Active Lunch
An active lunch doesn’t just mean having to take a trip to the gym in your dinner hour. For some of us that wouldn’t be an option. It can be easy to work some type of physical activity into your lunch break. Have your lunch outside, there could be some great locations a short walk away from your place of work where you can enjoy your lunch. Even if you can’t find a good spot you can still go for a walk around the building or to a shop to get in 15-20 mins of exercise into your working day.
For those whose only option may be the office canteen, take the longest route you can to get there and if you’re in a multi-storey building, then always take the stairs.
Even if you can only fit in 10 or 15 minutes into your day, you will feel energised and see a boost both in your mood and productivity!
3. Stand up at your desk
Using an adjustable desk, standing desk or even just standing up for 5 minutes from time-to-time can be beneficial. Working at your desk whilst standing can help improve your posture and your circulation.
4. Always take the stairs
Many of us nowadays work in offices or multi-story buildings, and as soon as we come through the main entrance, we are greeted by elevators. Why not take the stairs instead of cramming yourself into one of these with the rest of the staff? Walking up and down the stairs not only works your leg muscles harder than regular walking, but it also burns more calories. If you work on the 30th floor, taking the stairs all the way may be inconvenient and time consuming, but you can always exit a few floors early and walk the rest of the way!
5. Sit on an exercise ball
This may not be available or practical to everybody, but if you are able to safely work whilst on an exercise ball then give it a go. Replacing your chair and using an exercise ball will engage your core, which will assist in maintaining good posture!
6. Walk and Talk
For smaller or one to one meetings why not turn them into an active meeting. You can take the meeting outside! A walk around the office, the block, or to the shop, they all help to keep your body moving. Also ask yourself if you need to be at your desk when you take/make that phone call. If you’re able to walk and talk then do it, and this doesn’t have to be at work either. When at home, walking and talking can help towards that daily step target!
7. Subtle stretches at your desk
Simple exercises or stretches at your desk can be hugely beneficial. You don't even need to take time out of your day to accomplish them. They can be completed while enjoying your morning coffee or conversing on the phone.
Stretches like extending your arms above your head, turning your neck, stretching your legs under your desk, and so on can be completed in a couple of seconds. There are numerous simple stretches you may do to improve your circulation and posture. Contact me and I will send you over a free PDF of a handy daily stretching routine that you can complete at your desk!
8. Get the drinks in!
This doesn’t mean getting a round of tequilas for your team, unfortunately. This means going to get the drinks, water, and coffee for everyone that day.
As you can see, there are a variety of quick and easy ways to be active at work that can contribute to a healthy lifestyle.
If you work in an office and want to talk about how you can improve your fitness, posture, and overall well-being, feel free to contact me and we will put together a custom programme for you or just provide you with some free advice!
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