Despite knowing that sitting all day at work can take a toll on our health, a lot of us do nothing about it. Sure, it certainly is tough to find the time to exercise regularly, but even if you work out religiously, the bad news is that sitting for prolonged periods of time daily can kill you slowly. SEE ALSO:The 9 Highest Paying Fitness JobsSince you obviously can’t take a different career path to stay fit, you have to ensure that you don’t let your job stop you from staying active. If you don’t know how to begin, here are seven tips that are sure to help.
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Commute Actively
This doesn’t mean you have to walk all the way to work even if your office is miles away from home! If you have to drive to work, park your car at the far end of the parking lot or park a few complexes away from your office building. This way, you’ll get to stretch your muscles before and after office hours.If the distance between your office and your home isn’t too much, ride a bike to work or walk all the way. In case you use public transport to commute, get off one or two stops before your destination and walk the rest of the distance.SEE ALSO:Walk Hard for a Total-Body Burn
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Take the Stairs
You expected this to be on the list, didn’t you? And why shouldn’t it, because taking the stairs is a great way to burn calories for free! Climbing up the stairs also helps increase your stamina, build endurance, and strengthen leg muscles.So don’t take the elevator because you know that you get out of breath after climbing just two flights of stairs; take it slow and you’ll be able to improve your fitness levels. Also, start your day a little earlier so you don’t have to take the elevator in case you run late!SEE ALSO:8 Cardio Workouts for the Guy Who Hates Cardio Workouts
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Stand When You Can
If you have a desk job, look for opportunities that allow you to stand. If possible, stand while performing tasks like handling phone calls or proofreading items. Instead of discussing projects with colleagues via text and e-mail, walk up to their desks and stand while you deliberate. Better yet, march in place!SEE ALSO:6 Tricks to Improve Your PostureIn addition to this, consider if you can have a standing desk or a high table that will allow you to work comfortably while standing. Do eat your lunch standing too!
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Make the Most of Your Breaks
Instead of utilizing your breaks to gossip with colleagues at the coffee machine, use the free time to exercise. Get outside your office during breaks and walk down the corridors or around the block briskly to work up a sweat.Keep dumbbells or hand weights and resistance bands near your desk or in your locker and exercise with them during break time. If you don’t have your own cubicle, you can head to the cafeteria or break room when it isn’t crowded to exercise.Here are some exercises that will work your muscles without making you sweat:Sit straight with your abs engaged. Fold a resistance band in half and grip the ends in front of your chest, keeping elbows bent. Pull band and bring it closer to your chest while straightening arms. Slowly get back to starting position. Do 15 reps.With your palms facing up, push your hands up toward the ceiling and bring them back to your shoulders. Repeat while marching in place.Lift knees up in front one by one. Simultaneously, keep arms bent at the elbows and perform an up and down motion.
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Take Short Fitness Breaks
Try these quick exercises and stretches:Gentle yoga stretches can improve strength and flexibility, plus reduce stress. Try this seated yoga sequence in your cubicle.Sit up straight on your chair and engage your abs. Stretch your left arm across your chest, holding it with the right hand just below the elbow. Keep shoulders relaxed and breathe deeply. Hold this position for 10-30 seconds and then repeat on the other side.Sit on the edge of your chair with your feet flat on the floor. Twist your body from the waist up toward the right keeping your right hand behind you and the left hand on your right knee. Keep shoulders relaxed and hold for 10-30 seconds. Repeat on the other side.Oftentimes, you might want to get up and move around, but get absorbed in your work and forget all about being active. To prevent this from happening, set an alert on your desktop calendar or an alarm on your phone to serve as a reminder.
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Reorganize Your Workspace
You probably have everything including your notepad, telephone, and files within easy reach on your desk. While this may help you work efficiently, it prevents you from getting up and moving around. So reorganize your workspace such that you have to get up and/or stretch to reach the telephone, files, printer, and other often used items.Further, do away with your comfy chair and use an upright one without armrests to help you sit straight. Sitting on an upright chair for the whole day or for part of the day will help burn calories by keeping your core, back, and shoulder muscles engaged, and by encouraging you to shift your body frequently.Alternatively, use an exercise ball in place of your office chair to help you improve balance and keep your core muscles engaged while you work. During breaks, incorporate the exercise ball into your exercises to stay fit.
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Drink More Water
It is possible to confuse thirst with hunger, so before reaching for a snack, drink a glass of water to cut down on your calorie intake and stay hydrated. Keep in mind that drinking cold water can help burn some calories!Drinking more water also means you’ll have to get up from your desk to drink water and visit the washroom, which is a lot better than sitting at your desk all day!
Conclusion
Finding time to exercise in the mornings or working out after a long day at work is not possible for everyone. Moreover, exercising regularly cannot negate the ill effects of sitting at a desk all day. The only thing you can do to lead a healthy life is to make sure you’re active while at work. And with the tips given here, you now know that it’s possible and easy to do so!So get started on leading an active life as soon as you can!
Despite knowing that sitting all day at work can take a toll on our health, a lot of us do nothing about it. Sure, it certainly is tough to find the time to exercise regularly, but even if you work out religiously, the bad news is that sitting for prolonged periods of time daily can kill you slowly.
Since you obviously can’t take a different career path to stay fit, you have to ensure that you don’t let your job stop you from staying active. If you don’t know how to begin, here are seven tips that are sure to help.
Commute Actively
This doesn’t mean you have to walk all the way to work even if your office is miles away from home! If you have to drive to work, park your car at the far end of the parking lot or park a few complexes away from your office building. This way, you’ll get to stretch your muscles before and after office hours.
If the distance between your office and your home isn’t too much, ride a bike to work or walk all the way. In case you use public transport to commute, get off one or two stops before your destination and walk the rest of the distance.
You expected this to be on the list, didn’t you? And why shouldn’t it, because taking the stairs is a great way to burn calories for free! Climbing up the stairs also helps increase your stamina, build endurance, and strengthen leg muscles.
So don’t take the elevator because you know that you get out of breath after climbing just two flights of stairs; take it slow and you’ll be able to improve your fitness levels. Also, start your day a little earlier so you don’t have to take the elevator in case you run late!
If you have a desk job, look for opportunities that allow you to stand. If possible, stand while performing tasks like handling phone calls or proofreading items. Instead of discussing projects with colleagues via text and e-mail, walk up to their desks and stand while you deliberate. Better yet, march in place!
In addition to this, consider if you can have a standing desk or a high table that will allow you to work comfortably while standing. Do eat your lunch standing too!
Make the Most of Your Breaks
Instead of utilizing your breaks to gossip with colleagues at the coffee machine, use the free time to exercise. Get outside your office during breaks and walk down the corridors or around the block briskly to work up a sweat.
Keep dumbbells or hand weights and resistance bands near your desk or in your locker and exercise with them during break time. If you don’t have your own cubicle, you can head to the cafeteria or break room when it isn’t crowded to exercise.
Here are some exercises that will work your muscles without making you sweat:
Sit straight with your abs engaged. Fold a resistance band in half and grip the ends in front of your chest, keeping elbows bent. Pull band and bring it closer to your chest while straightening arms. Slowly get back to starting position. Do 15 reps.
With your palms facing up, push your hands up toward the ceiling and bring them back to your shoulders. Repeat while marching in place.
Lift knees up in front one by one. Simultaneously, keep arms bent at the elbows and perform an up and down motion.
Take Short Fitness Breaks
Try these quick exercises and stretches:
Gentle yoga stretches can improve strength and flexibility, plus reduce stress. Try this seated yoga sequence in your cubicle.
Sit up straight on your chair and engage your abs. Stretch your left arm across your chest, holding it with the right hand just below the elbow. Keep shoulders relaxed and breathe deeply. Hold this position for 10-30 seconds and then repeat on the other side.
Sit on the edge of your chair with your feet flat on the floor. Twist your body from the waist up toward the right keeping your right hand behind you and the left hand on your right knee. Keep shoulders relaxed and hold for 10-30 seconds. Repeat on the other side.
Oftentimes, you might want to get up and move around, but get absorbed in your work and forget all about being active. To prevent this from happening, set an alert on your desktop calendar or an alarm on your phone to serve as a reminder.
Reorganize Your Workspace
You probably have everything including your notepad, telephone, and files within easy reach on your desk. While this may help you work efficiently, it prevents you from getting up and moving around. So reorganize your workspace such that you have to get up and/or stretch to reach the telephone, files, printer, and other often used items.
Further, do away with your comfy chair and use an upright one without armrests to help you sit straight. Sitting on an upright chair for the whole day or for part of the day will help burn calories by keeping your core, back, and shoulder muscles engaged, and by encouraging you to shift your body frequently.
Alternatively, use an exercise ball in place of your office chair to help you improve balance and keep your core muscles engaged while you work. During breaks, incorporate the exercise ball into your exercises to stay fit.
Drink More Water
It is possible to confuse thirst with hunger, so before reaching for a snack, drink a glass of water to cut down on your calorie intake and stay hydrated. Keep in mind that drinking cold water can help burn some calories!
Drinking more water also means you’ll have to get up from your desk to drink water and visit the washroom, which is a lot better than sitting at your desk all day!
Conclusion
Finding time to exercise in the mornings or working out after a long day at work is not possible for everyone. Moreover, exercising regularly cannot negate the ill effects of sitting at a desk all day. The only thing you can do to lead a healthy life is to make sure you’re active while at work. And with the tips given here, you now know that it’s possible and easy to do so!
So get started on leading an active life as soon as you can!
