Spending your work day at the office will earn you a nice paycheck, but it can also promote weight gain. Sitting at the desk for 8+ hours is far from healthy for your fitness, not to mention your general wellbeing. Not all is lost, though! With following tips, you can create healthy lifestyle habits that will help you stay both fit and healthy at the office.
How do you commute?
Instead of taking a car or a bus to your workplace, you can start your day by commuting to work on foot or by bike. This is a great way to energize yourself in the morning and get some early exercise. If your office is simply too far away, you can still walk or ride a bike to the bus or train station.
Also Read: 101 Benefits of doing Exercise Daily!
Use the stairs
Climbing the stairs is one of the best exercises you can get. It stimulates the muscles in your entire body. If your office is on a really high floor, you don’t have to climb the stairs all the way. This is not healthy for a beginner. Instead, you can take a lift half way up, and walk up the rest of the stairs.
You might be surprised by the number of workouts you can do while sitting at your desk. The chair can come in handy for many exercises. Toe raises, hip flexions, leg extensions, shoulder raises, back twist, glute squeeze and chair squats are only some of the possible exercises that you can do while sitting down. These will boost your blood circulation, tone up your muscles and keep your joints flexible.
Even if you make sure to do desk exercises, you still have to move your body properly. According to recent studies, sitting is the new smoking. You should stand up and walk around the office for a couple of minutes every hour. That way, you’ll be able to focus more on your work and your whole body will wake up from its slumber.
Drink plenty of water
Hydration is essential if you want to stay fit. You can use the time when you walk around to pour another glass of water. Still, make sure to keep your water bottle at your desk all the time. That way drinking more water will turn into a habit.
The food you eat will greatly influence your level of fitness, as well as your weight. It would be best to plan your meals ahead and bring your healthy lunch to work. Also, always start your day with a proper and balanced breakfast.
Say no to snacks
Snacks at office cafeteria may seem really tempting, but with proper meal planning and regular water intake, you can fight this temptation. If you know that you’ll still get really hungry in between your meals, pack your own healthy snacks and bring them with you.
Accumulated stress is a big reason for concern. It can prevent you from living a healthy and happy life, but it can also cause weight gain. The production of stress hormone is directly linked to your desire to eat. The best way to avoid this is to use various Yoga breathing techniques to calm yourself down as well as meditate regularly, be it at home or at the office. Of course, use your free time to do something that you personally enjoy.
Proper body position
You need to get the most out of the stylish commercial fit-out in your office. Don’t just rely on your employer to make things right and comfortable for you. If you constantly hunch over or lean back as you sit, or you need to raise your arms to reach the desk, you’ll put your body under a lot of pressure. Make it a habit of sitting with your back straight and your knees in 90 degree angle. Your elbows should be on the same level as your desktop, and you can easily make this work with a proper chair or cushion.
Regular sleep schedule
The amount of rest you get at night is also connected to your fit figure. Lack of sleep or irregular sleep routine will leave you tired and moody. This all links back to the production of stress that can impede your fitness efforts. If you stick to the regulated sleep schedule, you’ll get a lot more physical and mental benefits from your night.It may take some time to get into the habit of applying all the above-mentioned tips. This is perfectly fine because no big change can happen overnight. As long as you stay patient and consistent, you’ll be able to spot positive differences in the quality of your lifestyle and body shape.
It may take some time to get into the habit of applying all the above-mentioned tips. This is perfectly fine because no big change can happen overnight. As long as you stay patient and consistent, you’ll be able to spot positive differences in the quality of your lifestyle and body shape.