Admittedly, for most professionals and roles the hardest place to stay active is at work. You may feel chained to your desk, with no hope for a workout unless that includes typing, and you are at an Olympic level when it comes to that. But there are ways you can stay active at work, and potentially even burn a few calories. If you’re willing to give it a try, brave a few strange looks from your coworkers, and keep a good attitude, you’ll see some good results in the long run.
Try the Obvious
Just like with normal workouts, you can’t expect to go from 0 to 100 straight away. Start with the suggestions you’ve probably heard before, like take the stairs rather than the lift, which is a good start because you’ll at least you’ll begin the day off right. Here’s another idea, rather than emailing your coworker or your manager, go ahead and walk over to their desk and communicate your message in person. The benefits of merely standing up and moving a few steps away are huge.
Incorporate Break Workouts
Obviously, you can’t spend an hour a day at work on your exercise regimen, but if you take 10-minute segments of time (what the average coffee break takes) you can make some good headway.
What sort of things should you involve in that time period? Well, there are many different options available to you, most can be done right at your desk. Here are a few:
- Run on the spot: Doing this for a minute is a quick cardiovascular activity that gets your blood flowing and won’t garner too much unwanted attention from your coworkers.
- Wall squats: This is the same concept, incorporated into an office. Just make sure that cubicle wall isn’t going to land on your co-worker’s desk, concrete is best!
- Weights: You can use a weighted item you might find on your work desk, perhaps it’s a bottle of water. Do 12-15 reps then switch or until your coworker starts giving you strange looks.
Get on Your Feet
Standing has major health benefits. If possible, see about getting a standing desk for your work. It’s been proven that standing is much healthier than sitting and decreases the chances of many diseases. When you’re on the phone, stand up, maybe even walk around your office a bit.
Walking is also a huge health benefit. Regular, though not obnoxious, trips to the water cooler can help keep you moving. If you have some say in how meetings can take place, see if you can recommend a walking meeting.
Be Balanced
A popular option is to buy an exercise ball to replace your desk chair. There are several health benefits that accompany this one, but I wouldn’t recommend tossing your chair just yet. Exercise balls can help with your core and keep your posture more aligned. However, it still takes some thought, because you can just as easily slouch on an exercise ball as your average desk chair. Using an exercise ball for an hour a day can help your core immensely.
Set Reminders to Move
Sometimes the hardest part of staying active is simply remembering to do it. Set a timer on your phone or computer to remind you to stand up, stretch, or take a short walk every hour. This not only helps with physical health but can also give your mind a quick break, enhancing productivity.
Desk Exercises
In addition to break workouts, consider incorporating some subtle desk exercises throughout the day. Leg lifts, seated marches, and shoulder rolls can be done without leaving your chair and can help keep your muscles engaged.
Lunchtime Activities
Use your lunch break as an opportunity to get moving. A brisk walk outside can be refreshing and invigorating. If you prefer staying indoors, consider doing a quick workout in a quiet space or even practicing some light yoga or stretching exercises.
Use Technology to Your Advantage
There are numerous apps and gadgets designed to help you stay active. Fitness trackers can remind you to move if you’ve been inactive for too long. Similarly, apps that guide short exercises or stretching routines can be easily followed during breaks.
Fidgeting and Stretching
Small, seemingly insignificant movements can add up over the course of a day. Tap your feet, rotate your ankles, or stretch your arms and neck periodically. These movements can help reduce stiffness and increase your overall activity level.
Active Commutes
If feasible, consider more active ways of commuting. Walking or biking to work is an excellent way to start and end your day with some physical activity. If you take public transport, try getting off one stop early and walking the rest of the way.
Hydration
Staying hydrated is crucial for overall health and can also encourage movement. Frequent trips to refill your water bottle not only keep you hydrated but also ensure you’re getting up from your desk regularly.
Social Support
Encourage your colleagues to join you in staying active. Whether it’s organizing a group walk during lunch or a friendly step-count competition, having a support system can make it easier and more enjoyable to stay active.
You may not see immediate benefits from these ideas to keep you active at work, but the long term will prove how helpful they are. Just as you’re involved in practices to help your career over the long run, you should keep an eye towards your health, even in the office.
About Allen Recruitment
We are a team of expert recruitment consultants with offices in Ireland, the UK, the Netherlands, Spain, France, Sweden, Belgium and Poland, providing recruitment solutions and job opportunities all over Europe. We offer temporary, permanent, contract and contingency roles in a variety of industries such as IT, Tech, Finance, Telecom, E-commerce, Engineering and more.
Posted in: Career Resources
