One of the biggest excuses for not exercising is “I don’t have the time, I work a 9 to 5 job”. Okay. Let me give you a few tips to help you stay in shape at your desk job
Hydrate and watch what you eat
Drink lots of water throughout the course of your workday. Yep! more frequent trips to the bathroom, that’s good for you anyway; you rest your eyes, cleanse and get to move more. Eat a big healthy breakfast and remember to pack a healthy lunch and snacks to nibble on. This prevents unhealthy lunch choices or overeating during lunch or dinner.
Increase your activity levels
Move more. Get up from your desk at least once an hour, take a short walk to get some water or just to stretch your limbs. Take the short walk from your bus stop to work instead of taking a bike or park further away from the building so you have to walk further. Use the stairs instead of the elevator and spend most of our lunchtime walking instead of eating. Even better, pack some exercise clothes and do a short workout. Quality trumps length of exercise.
Stay conscious of your posture
Sit up tall in your chair with your hips and knees at a 90-degree angle. Avoid hunching or bending at your desk, keeping your computer at eye level stops you from straining your neck. Stretch occasionally, roll your neck, shoulders, wrists and ensure that you engage all your joints. These simple exercises can be done every hour without even getting up from your desk.
Find a gym close to work
Finding a gym close to your office makes getting a workout easier. If you’re lucky, your workplace has facilities provided to exercise, use them. Get an accountability partner and encourage each other.
Perform Desk Workouts Throughout the Day
Even if you can’t find much time to move away from your desk, you can perform small sitting workouts to strengthen and tone your muscles.
- Arm Circles:
While sitting, hold your arms straight out to the side with your feet planted firmly on the floor and back straight. Slowly move your arms in tight circles forwards for about 25 circles, reverse and perform 25 circles backwards. This strengthens muscles in your neck and upper back.
If you have an office or private room you can escape to, try doing 10-30 squats every hour. Work in a cubicle? Make it a challenge. Tell all of your coworkers your plan, get up and squat together! Squats burn tons of calories by working all of the muscles in your legs. They also give you a nice sassy bum
- Seated Leg Raises:
While seated, hold your leg out straight in front of you for 5-20 seconds, lift and lower without touching the floor for 20/30 reps, and then switch legs. You can add weight by looping your purse or backpack around your leg. This workout will tone your legs in no time, while also strengthening your core.
- Stand Up!
If work allows, order yourself a stand-up desk. Standing during work, even for parts of the day, along with many other benefits, keeps the weight off and increases productivity!
Okay, okay, so maybe a stand-up desk is way too fancy. A great alternative – sit on a fitness ball (also known as swiss ball, exercise ball or bosu ball). Sitting on a fitness ball helps you work on balance by engaging your core to sit up straight. It helps reduce lower back pain and improve posture. If you can’t make it to the gym, you can perform a ton of workouts right at your desk!
Hope these tips have helped! Keep yourself healthy, happy, and best positioned to live a great long life!
Remember always to Design Your Life, Live Your Dreams Day by Day