When you have an office job, you are likely to spend a great deal of your time sitting at your desk under artificial lighting without the opportunity to move around much. Over time, the monotony of office work can result in repetitive stress injuries, cause mental health problems, and your physical condition can also be seriously affected. To counteract the negative impacts of office work, it is important that you take the time to exercise regularly, stay agile, and take care of your overall health.
One of the main excuses office workers use for not being in shape is that they don’t have time. Yet many of these same office workers find time to sleep in the morning, go for a drink after work, and even manage to go out to a good restaurant for lunch. It’s not really a matter of time constraints, it’s more a matter of how you spend your time away from your desk and with a few small changes you can make a significant difference when it comes to your cardio and strength training goals.
Let’s take a look at some simple ways you can fit more cardio and strength exercises into your day to keep you going.
Incorporate cardiovascular workouts into your day to day
Instead of driving to work or taking the bus, why not ride your bike, run, or walk to work? Many workplaces have secure places where employees can store their bikes. Plus, many workplaces also have showers that you can rinse in when you get to the office. With this little change, you can quickly turn your commute to and from the office into a solid workout and get your cardio training in with minimal effort.
Use your lunch break wisely
While lunchtime is a great time to catch up with your colleagues or meet up with friends who may be working nearby, it’s also a great time to get in a quick workout. Head to the park for a HIIT or bodyweight training, join a nearby gym and spend half an hour lifting weights or go for a fast run. Using this time to dedicate to staying in shape will not only help you stay in shape, but it will also help you reset your mind to return to the office in the afternoon.
Workout at your desk
Hopping while on important business calls may not be the best way to move forward, however there are there are many things you can do to add some cardio or strength training during the workday. Specific isometric movements such as hand presses, gluteal and abdominal crunches can yield significant results when performed consistently over a period of time. You can also improve your posture and core strength with a standing desk or a desktop stationary bike that can be used to ride a few miles in the saddle without having to get up from your desk.
Lead by example and encourage others to join you
One of the hardest parts of any exercise routine is often sticking to it. Having other people around you to hold you accountable and to exercise with is crucial to making sure you stick to your plan and reach your goals. Instead of keeping your workouts a secret, tell others what you are doing and what you are trying to achieve.
When your colleagues see how easy it is to incorporate training into your work day, they may even decide to join you. Before you know it, the whole office will be working their lunch break, everyone will be riding their bikes to work together, and instead of having an after-work drink, everyone will be going to group training class. Your coworkers will have you to thank and you can be sure that they will all feel much better for your hard work and dedication.
George is Digismak’s reported cum editor with 13 years of experience in Journalism