Many people are complaining that it is really hard to stay fit if you are having a nine to five job at the office. Actually if you are an entrepreneur it might be even more difficult for you to find free time for exercise. lack of activity has been linked to health problems like obesity, diabetes, and heart disease. If we do not realize how time spent at the office desk influence us, we can easily get heavier. What is more, lack of activity can cause serious health problems like diabetes or heart disease. Here are 5 easy tips on how to stay fit at your workplace by introducing some routines into your day.
Best way to get exercise at work is to avoid spending whole day at your desk. Each step matters. You can start in the morning by parking your car a few meters away from the office or using stairs. Remember to move every 2 hours from your desk. Instead of giving a phone call to your colleague, reach him or her personally if possible. According to a study walking 10,000 steps every day could improve blood pressure scores. 10,000-step habit will help you to reduced risk for cardiovascular disease, have better psychological well-being, weight loss and improve body composition. Instead of spending time at the gym, you can use the time you spend at work to stay in shape. Personally, I tend to use an app in my phone to count steps.
2. Water yourself
According to a research when we’re thirsty, we have more difficulty keeping our attention focused. Dehydration can impair short-term memory function and the recall of long-term memory. The more water you drink, the better your body and mind is functioning. Take care of this small ritual and always have a water on your desk. Add fruits or mint to give it subtle flavour if you want. Glass of water will boost productivity more than a cup of coffee. There is a separate blog post on our blog with 3 useful tips on how to drink more at work. Try not to drink less than 2 liters per day and even more if you drink coffee or tea.
3. Move yourself
Sitting at your desk you can actually move yourself. Try to stretch your muscles and then keep it tense for a minute. Stretch your legs under the desk. There is a full variety of simple yoga asana you can practice at work. The additional benefit is that exercising will prevent your pain in the back. Remember not to cross your legs while sitting. Take a break and follow a few simple stretching exercising.
4. Healthy snacks
By spending more than 8 hours at work, make sure you will have healthy snack available. Fruits and sliced vegetables are just perfect. Healthy sandwiches or nuts can help you to stay away from fast foods or sweets. Try to get support from your colleagues at work to share recipes and healthy snack ideas.
If you are tensed, your body will reflect it in your posture. Your metabolism will slow down and make you to reach for unhealthy choices like fast food. You need to sleep at least 8 hours to recover after a stressful day and charge your batteries for the next one. Getting enough sleep will change your attitude to more friendly and open-minded. Find at least 5 minutes during a day to close your eyes and have a small break. Take a deep breath and try to think about something relaxing. You can try out a simple meditation techniques.
Maybe you have some other secrets on how to stay fit and healthy at work you can share?