Remember the days when “work” meant manual labor with a side of blood, sweat, and tears? Neither do we. These days it seems we’re more likely to log hour after idle hour with our bums glued to our seats.
Office spaces are set up to require little movement, making it easy to gain weight. Before you know it, you’ve added 50 pounds (22.6 kilograms) on your frame. Besides increasing weight, desk jobs also increase the strain on your back, wrists, eyes and neck, and can result in a general loss of muscle tone.If you are still grappling with how to practice fitness in the office, then take a look at these simple, yet effective, fitness habits.
10 best office workout tips – How not be a sitting jerk in office while working :
- Desk Stretches
Get off your chair, stand up and stretch your lower body muscles. Practice squad, hamstring and glute stretches. Add lower back and upper back stretches to the mix. Hold each stretch for 8-10 seconds.
- Walk The Talk:
Got a phone call? Walk around or stand up, Have a brisk walk in and around your office campus. Need to call a colleague? Walk over to his or her desk instead of using instant messaging. Need to re-fill you water bottle? Walk over to the water cooler instead of asking housekeeping to do the job.
- Nutritious meal from home.
Carrying a healthy home-cooked meal will add many health benefits to your day. In fact, if you use this meal for lunch, you can get away with a couple of not-so-healthy snacks in the mid-day or mid-evening eating times.
- Adjust Change and Adjust:
Do whatever it takes to avoid poor posture at work. Ensure that your back is straight. Your elbows should be placed on a support (desk or armchair), and your computer screen should be at eye level, i.e., so that you don’t need to bend to see the screen clearly. Keep changing your positions from time to time.
- Get drinking
Sip a cup of water every 45-60 minutes. You could include this with the desk stretches. Try this out for a few days and you’ll notice that you stop craving unhealthy snacks every few hours. Keep your self-hydrated.
- Avoid smoke breaks in Office:
If this is an addiction for you, then replace with other strong flavours. It’s a well-known fact that most business decisions happen over smoke-breaks or unhealthy food and drink. Distract yourself with this craving and also encourage your friends to do so.
- Take the Stairs:
- Take small breaks frequently:
Occasionally, people focus on the task at hand and getting a project done, and they aren’t aware of the impact it’s having on their health. Take a break, stand up, and move around every 30 minutes or so. Simply getting up and moving around for a few moments combined with some light stretching can help keep you focused, less fatigued, and feeling better.
- Take Proper rest and sleep after office:
- Relax, don’t tense up.
The workday can be hectic for many people. If that’s you, take a break to de-stress. There are many options available: meditation, prayer, or reading. Choose something you enjoy!
If you need to blow off some steam, vent a little by talking to a trusted friend or colleague. Do let us know if these office workout were useful for you not.