Losing weight and becoming more fit is not an easy task, but it can be especially difficult if you’re stuck behind a desk all day with limited time to exercise. In fact, this is one of the biggest complaints of office workers who want to lose weight and become more physically strong and healthy.
Not only is inactivity a problem, but offices are not exactly known to be bastions of healthy eating. The snacks and sweets that are constantly present and vending machines packed with sugary drinks combine to make maintaining a health regimen particularly difficult. Add to this the fact that sitting all day is certainly not conducive to adequate exercise and you have a recipe for disaster.
Luckily, there are ways to navigate around this sedentary office trap, and here are a few ideas that will help you begin or maintain your fitness journey while working a desk job.
1. Walk as Much as You Can
If you’re busy while you’re at work it can feel counterproductive or downright wrong to get up for a brief walk, but that’s exactly what you should do. If it’s at all possible you should be leaving your desk and moving around at least once per hour, even if it’s just a walk to a colleague’s office or to the coffee machine.
Try to take five or 10 minutes per hour to walk. Make a circuit around the cubicles, or walk up and down the stairs. Not only can this help you get your blood moving and help you feel better, but it can also clear your head and leave you more focused for the next hour of work.
2. Design a Desk Workout Routine
Exercise and workouts don’t have to take place in a gym; they can take place anywhere and at any time. One easy way to ensure that your fitness doesn’t suffer because you work in an office is to design a workout routine that you can complete at your desk. This can be a lifesaver in that, like walking, a mini-workout can help relieve stress and clear your mind.
Bring hand weights to the office and use them while you’re on a phone call. Try an office chair workout for tricep dips and squats, although you may want to close your office door for this one. Also, consider recruiting some of your coworkers to join you. A group is always a great motivator.
If you live near your workplace and you drive or take public transport, you are doing yourself a great disservice. If at all possible you should try to walk or bike to work as often as you can.
As with walking during your breaks, walking or biking to work serves double duty. You’ll find yourself energized and relaxed after a walk to the office, and a walk home at the end of the day will help clear your mind of work-related thoughts and help you be more present for the family that is waiting for you at home.
And the fitness benefits of walking aren’t too shabby either.
If you feel that you have to choose between your fitness and your job, these tips can help. Take charge of your health, try some of these exercise tips, and find yourself more energized, both at work and in your personal life.