When you have to sit at a desk all day it can be hard to keep active. Too much sitting is bad for your health, as is not enough exercise. But when you are doing office work for 8 hours a day it can be hard to fit in a work out, not to mention that going to the gym after work in the winter dark is often the last thing you feel like doing.
The good news is that you don't have to work in a gym to get exercise during office hours. Here are a few simple fitness tips to help you get active during work time.
The good news is that you don't have to work in a gym to get exercise during office hours. Here are a few simple fitness tips to help you get active during work time.
7 Fitness Tips For Office Workers
1: Start with The Commute
You can get creative when it comes to getting active on your commute. If you live close to work you could walk or cycle. If you live further away, then try walking to the bus or train station, then walking onto work from your stop.
2: Park Further Away
If you need to take a vehicle, then park at the far end of the car park so that you get a bit of exercise at the beginning and end of the day. This also applies for if you have to go out for a meeting, or if you pop out to grab lunch too. Just remember to factor in the extra time it takes to walk from further away so you aren’t late to work.
1: Start with The Commute
You can get creative when it comes to getting active on your commute. If you live close to work you could walk or cycle. If you live further away, then try walking to the bus or train station, then walking onto work from your stop.
2: Park Further Away
If you need to take a vehicle, then park at the far end of the car park so that you get a bit of exercise at the beginning and end of the day. This also applies for if you have to go out for a meeting, or if you pop out to grab lunch too. Just remember to factor in the extra time it takes to walk from further away so you aren’t late to work.
3: Stand Up
Have you heard about the standing desk phenomenon? It is a great way to remain more active at work, and we wrote a whole blog on whether the standing desk could be good for you to try. Read it here [link standing desk blog]. If you don't have a standing desk then you could try standing to take phone calls, or when you have team discussions.
4: Set an Alarm
Often when you get really involved in a task, you can end up sitting still for hours at a time. Combat that by setting an alarm on your phone that reminds you to get up and stretch your legs every hour. Try and take a 5-minute walk to energize you before returning to your desk.
5: Seated Stretches
Stretching can be a good way to maintain movement and fitness throughout the day. Stretching is just as important for building muscle tone and strength as what actual exercise is. Try stretching out your neck, arms, shoulders, back and legs to prevent tightness and bad posture.
6: Meetings on The Go
Sick of meetings that seem to drag on forever? I guarantee they will be straight to the point and efficient if you have your meeting while walking. Not only do you get in a bit of exercise but having the blood pumping can get the ideas flowing too. And no more senseless 3-hour chit chats around the boardroom table!
7: Fitness Gear at Work
Be prepared for a bit of fitness by having portable equipment in your office. Pack your walking shoes for those meetings on the go, sit on a fitness ball instead of a chair, store resistance bands in your desk drawer, or small hand weights under your desk. All give you the opportunity for a quick burst of activity in between tasks.
Just because you have to sit at a desk all day does not mean you can’t still be active. Make the most of the opportunities you have to sneak in a bit of activity. Hopefully these fitness tips will help you do just that!
Have you heard about the standing desk phenomenon? It is a great way to remain more active at work, and we wrote a whole blog on whether the standing desk could be good for you to try. Read it here [link standing desk blog]. If you don't have a standing desk then you could try standing to take phone calls, or when you have team discussions.
4: Set an Alarm
Often when you get really involved in a task, you can end up sitting still for hours at a time. Combat that by setting an alarm on your phone that reminds you to get up and stretch your legs every hour. Try and take a 5-minute walk to energize you before returning to your desk.
5: Seated Stretches
Stretching can be a good way to maintain movement and fitness throughout the day. Stretching is just as important for building muscle tone and strength as what actual exercise is. Try stretching out your neck, arms, shoulders, back and legs to prevent tightness and bad posture.
6: Meetings on The Go
Sick of meetings that seem to drag on forever? I guarantee they will be straight to the point and efficient if you have your meeting while walking. Not only do you get in a bit of exercise but having the blood pumping can get the ideas flowing too. And no more senseless 3-hour chit chats around the boardroom table!
7: Fitness Gear at Work
Be prepared for a bit of fitness by having portable equipment in your office. Pack your walking shoes for those meetings on the go, sit on a fitness ball instead of a chair, store resistance bands in your desk drawer, or small hand weights under your desk. All give you the opportunity for a quick burst of activity in between tasks.
Just because you have to sit at a desk all day does not mean you can’t still be active. Make the most of the opportunities you have to sneak in a bit of activity. Hopefully these fitness tips will help you do just that!
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