Fit at Work: A Guide To Staying Active During Your Nine-to-Five
In the modern Irish workplace, staying fit often takes a back seat to looming deadlines and urgent meetings. But maintaining a healthy lifestyle doesn't have to be forgotten for career success. By taking a few small steps, you can build a fitness routine into your workday. Here are 10 tips to help you stay fit while at work.
Deskercises
Turn your desk into a mini gym with some low-impact exercises you can do for a few minutes in between tasks. Activities like seated leg lifts, desk push-ups or chair squats can engage various muscle groups and keep your blood flowing.
Take the stairs
Forget about the lift and take the stairs whenever possible. Not only is it an excellent cardiovascular exercise that helps tone your leg muscles, it's also a small change that you can feel making a big difference over time.
Stand up
Standing or walking on an under-desk treadmill while you work can lead to improved energy levels, increased productivity and reduced back pain. It also can help improve posture, mood, focus, creativity and energy levels
Lunchtime workouts
Get the most out of your lunchtime; try to make time to squeeze in a quick workout. Whether it's a 20-minute walk, an exercise class or a visit to the gym, adding physical activity into your lunch routine can help you reset your body and mind for the afternoon.
Stretch breaks
Make sure you stretch throughout the day. Stiffness often comes from sitting for hours on end. By including regular stretch breaks into your day you can relieve tension and improve flexibility throughout your whole body.
Health and fitness challenges
Take part in workplace health and fitness challenges and create a sense of friendship and motivation among colleagues. Challenges could include step-count competitions, healthy eating challenges, meditation challenges or plank challenges. Sign up for an event and train together.
Desk ergonomics
Is your desk ergonomically friendly? A good and comfortable chair, an eye-level computer screen and proper keyboard placement can reduce the risk of back and neck issues and contribute to a happier work environment.
Healthy snacking
Beat the midday slump by keeping nutritious foods like fresh fruit, nuts or yogurt around to snack on. Choose healthy alternatives to keep your energy levels steady during the day and avoid going for high-sugar snacks that may cause energy crashes.
Stay hydrated
Staying hydrated is important — not only does it help you perform to the best of your ability, it also helps regulate body temperature and prevents overeating. The recommended amount of liquids you should consume each day is about 1.6 litres for women and 2 litres for men.
Create a wellness routine
A wellness routine will allow you to include your healthy habits in your workday. Start building your own by taking small steps such as increasing how much water you drink and build from there. Remember to go at your own pace and take time to figure out what works best for you.
By using this guide to design a routine that works for you, you can effortlessly include fitness in your workday. Remember, consistency is key and small efforts add up to big improvements in your overall health and wellbeing over time. With commitment and a bit of creative thinking, you can combine a fit and active lifestyle into your workday.
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