Tips for Staying Fit at the Office
Most people spend their entire day sitting at a desk and working at their computers or answering phones. Even if you do make time for working out in the morning or evening, sitting in one place for so long isn’t good for your health.
A human body wasn’t made for so much sitting around – it was made for walking, running and being active. Human beings lived as cavemen for thousands of years before the onset of civilization. Our lives may have changed a lot since then, but our bodies haven’t evolved to keep up with sitting all the time.
We can’t all leave our jobs and go into the wild but we can at least make an effort to stay fit even when we’re at the office. Luckily, there are many tools that can help. Here are just a few tips:
The fact is, most people have really bad posture when they’re sitting at their desks. Those high-backed leather chairs that seem to be comfortable and look impressive when clients come to visit your office are actually terrible for your back. They don’t fit correctly with the S-curve of the spine.
Are you going to have great posture when you stand and work? Probably not. But it’s definitely going to be better than your posture while sitting down. Plus, when you’re standing, you’re also tempted to keep moving every now and then. Plus, you might automatically take a walk around of your office when you receive a phone call. There’s a greater urge towards activity when you’re standing, and when your blood is pumping, you’re likely to think better and make better business decisions.
It’s a good idea to have some workout equipment in the office. If you have enough space to keep a treadmill, that’s great (we keep one at our Corporate Headquarters in Aliso Viejo). This will give you a chance to walk while you take a few work phone calls. Or you can always fit in a short run while you’re taking your lunch break.
If you don’t have room for such a big piece of workout equipment, you can also keep a couple of dumbbells nearby. Take them out when you have five minutes and you can fit in two sets of bicep curls, a few weighted squats or one-armed rows.
There are a number of dumbbell exercises you can fit into your work day. Check out bodybuilding.com or YouTube for exercise videos that demonstrate the correct form with which to do your exercises. By taking out dumbbells for just five minutes after every task, you can fit in 5-6 exercises in the course of a day, which is a complete workout.
If you don’t care for dumbbells, get a stretchy band. These exercises can be quite challenging too. Once again, you don’t need to do more than one exercise at a time. By taking out your stretchy band a few times a day, it will keep your body in motion, which will help you to avoid back pain and get you fit at the same time. Win, win!
Exercise with No Equipment
You don’t always need equipment in order to exercise. There are certain exercises that don’t require any, like stretches and yoga. Even if you can take just a few minutes after every task to stretch your hands up and back or to touch your toes, it can be enough to make the kinks go away and develop your flexibility which is also an important part of fitness. You can always do more complex yoga stretches too in your office, such as side stretches, warrior 1, warrior 2, downward-facing dog etc.
Many people feel like there’s not a point in doing only one yoga stretch at a time, and that you need a long period of time to develop that meditative quality to have the peace of mind required for yoga. But if you don’t have 30-45 minutes, then a 5-10 minute yoga break can help you to get the kinks out and develop flexibility and fitness.
So, if you can’t leave the office, hopefully these tips will help you at least improve your effort to stay fit in 2018.