Find time to exercise and stay healthy even with a busy work schedule

It’s no secret: many people don’t have time to focus on fitness outside of the office. So instead of sitting there and wondering what could have been, try integrating some fitness-focused behavior into your regular office life. This advice will help show you the way to a better and healthier day at work.


Do

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  • stay moving
  • plan ahead
  • try office-friendly fitness moves
  • snack healthy
  • slouch
Don't

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  • slouch
  • forget your legs
  • be a distraction
  • get too sweaty

[publishpress_authors_data]'s recommendation to ExpertBeacon readers: Do

Do stay moving

The damage we do to our bodies at the office mostly comes from being seated. Hour after hour of being on your butt isn’t good for any part of your body: your muscles, your blood flow, and your brain. The key to eliminating the effects of sitting? Moving! Try to get up from your desk every half hour or so, even if it’s only to stand up and stretch. The little bit of extra movement will help keep your mind refreshed and your body limber.

Do plan ahead

It’s easy to get trapped at your desk for long periods of time without noticing, so if you really want to fit fitness in at work, plan ahead! Lunch-time coming up? After you go grab your sandwich from the break room, but then hit the stairs a few times before heading back to sit down! Looking for time to squeeze in quick movement can really help counteract the negative effects of being sedentary at the office and make fitness part of your daily office plan.

Do try office-friendly fitness moves

There’s always time to squeeze in a few fitness moves while you’re sitting at your desk or moving around the office. Easy exercises like pushups, jumping jacks, high knees, and dips can all be done at or near your desk, and each will leave you feeling refreshed and energized. If you’re anxious to move around, try some deep lunges while making your way through the office, it will help increase circulation in your legs and lower back—problem areas associated with desk-bound office life.

Do snack healthy

A quick way to give yourself a fitness boost at the office is to ditch the junk food and start snacking healthy! Avoid the high sugar sodas and candy often associated with the office break room; they’ll only slow you down during a long workday. Instead, try more natural snacks like fruits and vegetables, wholesome handmade food, or meal replacement supplements. They’ll fuel you better, and leave your conscious clear at the end of the day!

Do slouch

Posture is one of the quickest things to take a turn for the worse at the office. Hour after hour of hunching over a computer screen takes a toll on your body like few other things do, it can even permanently change the shape of your spine/ standing position. So while you might not be able to escape your desk entirely, you can at least change the way you sit. Find a comfortable chair and recline, research has shown that the healthiest seated position for your back over a long period of time is 135°- 45 degrees past a full upright seated position.


[publishpress_authors_data]'s professional advice to ExpertBeacon readers: Don't

Do not slouch

Posture is one of the quickest things to take a turn for the worse at the office. Hour after hour of hunching over a computer screen takes a toll on your body like few other things do, it can even permanently change the shape of your spine/ standing position. So while you might not be able to escape your desk entirely, you can at least change the way you sit. Find a comfortable chair and recline, research has shown that the healthiest seated position for your back over a long period of time is 135°- 45 degrees past a full upright seated position.

Do not forget your legs

Sitting at a desk all day takes a toll on the muscles in your legs, especially the glutes and hamstrings. So if you’re taking time out to stretch your body at work, don’t forget your legs! We’ve already mentioned a few great in office leg exercises (lunges and stairs), but you can also work in some like squats right at your desk! Remember, if you’re going to take the time to try to be active at the office, hit your body where it counts—your legs!

Do not be a distraction

Nobody wants to have their work environment disrupted by a co-worker dead set on jazzercising through the office, and they shouldn’t have to. You should be able to squeeze in fitness in the office without disrupting your coworkers. Try working out at your desk/cubicle or in the break room. Still not good enough? Chances are you can find some isolated space to get your fitness fix without disrupting your coworkers. (Try the stairwell or parking lot!)

Do not get too sweaty

Remember, office workouts are all about moderation; little things like getting up from your desk and squeezing in a few moves will go a long way. Nobody wants to see someone covered in sweaty clothes leading the weekly office-wide meeting. So instead of going too nuts during your in-office workouts, try to make it a habit to get up from your desk and move every hour or two. If you stick to the formula, your body will feel less tense, you’ll be able to focus better, and you might just be able to make it through the week with ease.


Summary

With busy schedules and demanding careers, everyone has to do the best they can with what they have. Hopefully these pointers will help squeeze just a little bit more healthful productivity out of each and every work day.

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