A fit employee is a more productive employee. Try these small changes to get in shape while you’re working.
Many people who work behind the desk all day have a common problem, they can’t
find the time to exercise. Although many companies have built their own fitness centers
within office buildings, some employees still struggle with finding time to exercise.
EMPLOYEES WHO EXERCISE ARE MORE PRODUCTIVE
Studies have shown that office workers are more productive when they exercise
regularly and eat a healthy diet. Whether you work in an office building or you work in
the comfort of your home office, there are exercises you can do without leaving your
office space. So, there really isn’t any excuse when it comes to staying fit. Here are a
few exercises we recommend for the office:
Raise Up and Push Forward – Walk in place while pushing up your arms up towards
the ceiling. Make sure you place your palms upward with your thumbs almost touching
your shoulders. You can make this exercise a little more intense by holding something
heavy in each hand (i.e. small hand weights). Do about 20 reps at a time.
STAND UP FOR YOUR WEIGHT
Instead of sitting down for hours at a time, try standing up at your desk to work.
According to experts, you can burn up to 50 calories an hour (depending on your
weight).
TRICEPS’ KICKS
Walk fast in place, bend your hips half way and bend your elbows. Then stretch them
out behind you as if you’re lifting weights. Do this for about 20 reps.
UNDER DESK STRETCHES
This is an easy exercise to do while on the computer or talking on the phone with
clients. All you have to do is place your feet on the floor. Sit straight at your desk. Hold
in your stomach muscles firmly. Stretch out one leg until it is stretched out at the same
level as your hips. Then hold it in place for about 10 seconds. Lower your legs slowly
and repeat this exercise for 15 times. Then switch to the next leg.
CHAIR SQUATS
This is an excellent exercise for strengthening your body. Try this each time you sit down and get up from your chair. Stand up from your chair in a straight position. Make sure you keep your back straight (avoid slouching). Then bend to about 1 inch from your chair as if you’re about to sit down. Hold this position for about 10 seconds. Then slowly stand back up.
The next step is to stretch your legs out in a straight position with one crossed on top of
the other leg. Raise your legs from off the ground and press the top leg in a downward
position. Then resist with the bottom leg. Keep doing this until your muscles get tired.
OFFICE AEROBICS
Instead of walking at a regular pace, try walking fast. This will get your heart beating
faster. Instead of taking the elevator, try taking the stairs. One way to boost your
exercise is to walk up two steps at a time.
If you get an hour lunch, try cutting down your eating time to about 15 minutes and
use the rest of the time to walk around the block or parking lot. Make sure you wear
comfortable walking shoes to avoid foot injuries.
CHAIR ABDOMINALS
Instead of sitting in your office chair all day, try replacing your chair with a fitness ball.
This is an excellent exercise for strengthening and toning your abdominal muscles. It
also reduces stress in your lower back area.
Start off by sitting on the fitness ball and find your balance spot. Suck in your stomach
and pull your shoulders back in an upward position. Then place your feet flat on the
ground and slowly bounce up and down.
WATCH WHAT YOU EAT
To avoid the 3:00 pm blues, eat healthy snacks, such as fruit. Make sure that you drink
plenty of water throughout the course of the day. Avoid vending machine snacks, diet
sodas and too much coffee. Skip the office party birthday cake and other fattening
snacks. Offer to bring in your own healthy snacks to celebrate.
Hopefully, the tips above will help you stay fit throughout the course of your work week.
Plus, it can help make the work day go by much faster!
