Staying fit and healthy whilst working in an office can be difficult sometimes, especially when you have other priorities outside of your work meaning you are unable to commit your time to working out. There are however, things you can do during your working hours to help keep you in shape and live a healthy balanced lifestyle.
Walk/Cycle to Work
Do you live local to your workplace? Then why not leave a bit earlier and walk or cycle to work. It’s a great way of adding some exercise into your daily routine and getting your heart pumping and blood flowing first thing in the morning. Do the same for your return trip home and already you could have added in your recommended five daily 30minutes of exercise. How easy is that!
Don’t live local to your workplace? If you get public transport, jump off (not literally!) a couple of stops before reaching your destination and walk the rest of the way. Or if you drive to work, then park a little further away and walk the remainder of your journey. It doesn’t have to be far, just as long as it’s far enough to fit in those extra steps of walking.
Take a Break from Your Desk
Here at PDC, we like our team to make sure they have at least 5 minutes away from their desk every 1-2 hours. Sitting at your desk for long periods of time is not only bad for your physical health, but if you are also staring at a computer screen it can be bad for your eyesight too.
Whether you are going to make a drink or simply need some fresh air, GET OUT OF YOUR CHAIR! Take a little stroll and stretch your legs.
Be Active on Your Lunch Break
Lunch breaks are the perfect time to add in some extra activity. Obviously, you need to make sure you eat your lunch (don’t skip your meal!), but adding in a brisk walk to your local shop or café can have some added benefits to your health. At PDC we like to take a walk to our local village when the weather is nice, one mile there and one mile back! We are constantly being told how exercise can help boost brain activity, so adding some kind of workout to your lunch break could, in fact, boost your concentration and help you with your work for the rest of the day, BONUS!
Stretch at Your Desk
As mentioned before, sitting at your desk for a long period of time can be bad for your health. Why not try a couple of stretches that you can do whilst sitting at your desk? Maybe get your abs muscles working by tensing them and releasing them (getting a 6 six pack whilst sitting at your desk, erm yes please!). Or even moving your head from side to side and getting your neck working. Just by including these minor activities alone can help to loosen up your body whilst being sat down and can improve your posture too!
Make sure to drink plenty of water, having AT LEAST 8-10 glasses a day. Keep a bottle by your desk and put markings on it to show times of the day so you can make sure you have had enough water throughout the day. Keeping hydrated has multiple benefits, including the flow of nutrients around your body meaning another extra boost of brain functionality. Drinking water can also reduce cravings as it makes you feel fuller, so your temptation to snack is limited.
Snacking is so tempting when working at a desk (believe us, we know!), but it can become a big part of gaining weight, especially when the snacks are biscuits and chocolate.
Try to avoid snacking by having a decent breakfast in the morning and a healthy lunch in the afternoon. Skipping meals will simply lead to snacking and possibly eating the wrong kinds of foods.
If you do feel like you need to snack, then why not swap your chocolate for some fruit instead, so then at least you are getting the right kind of nutrients into your body and not just stuffing it with C**P!.
Take the Stairs
If you work in an office block that has multiple floors, try to avoid taking the lift and use the stairs instead. Getting your legs moving in any way you can will be an added benefit to your health and an additional extra to your daily exercise.
Use Local Facilities
If there is a local gym or swimming baths close to your workplace, then why not add in a quick half an hour into your lunch break? Or maybe you have time before you start work or finish work to get some extra exercise in. We know not everyone has the time to go to the gym or go swimming every day, but even just adding in two or three days of enhanced activity can really help towards your health and fitness. The facilities are there for the public to use so take advantage of them!
So, if you are struggling to stay fit and healthy whilst working in an office, then why not give these options a try and see how they can change your body and even your mental health!
**Please consider these options as tips and advice! We are not dieticians or health specialists!**