Can performing sweaty workouts a few times in a week or spending the weekends in the gym keep you away from the side effects of a sedentary lifestyle? Surprisingly, the answer is no! Several new studies have revealed, that if you want to sustain the sound health of body and mind, it is necessary to stay active and moving even at your desk job. Now that’s the new normal for the 21st-century office workers! Call it office fitness or desk fitness, this is the new and in reality, an enjoyable trend that can counteract the damage long hours of sitting can do to your body.
Incorporating physical activity into your daily desk job has tremendous health benefits. It reduces work absence and stress while elevating your cognitive abilities, mood, and productivity. So let’s begin with some tips and desk exercises that will make your day at the office more lively!
Find An Excuse To Get Up And Move Even While Working!
1. Set A Workout Reminder
Before you begin your office fitness, it is wise to set an alarm that reminds you to get up and move at least for five to eight times in a day. But what will you type in the label section of the alarm? Here are the tips!
2. Schedule walking meetings
Though it is impossible for everyone, you can try taking the bold initiative – or get creative. It keeps your brain active and legs in motion.
Benefit – This helps your body supply sufficient blood to the brain. It also helps you lose weight.
3. Walk when you need to talk
When we need to send details to our office colleagues we generally do it by sending emails. Change the protocol! Let your system rest for some time until you walk over to your colleague’s desk and discuss the details.
Benefit – Your blood circulation improves. It makes you feel happy, relaxed and refreshed.
4. Use your feet to reach the office
This is one of the amazing ways you can benefit from. Considering the distance between your home and office, you can choose to cycle or walk. If that is not possible, try parking your vehicle a few blocks away from your office so that you can get a chance to walk. After walking to the office, use the steps instead of the elevator.
Benefit – A morning ride or walk to work can work as a tonic for your health. It helps in reducing the body mass index (BMI) and body fat. It also adds to enhanced well-being and concentration. Plus, you don’t need to suffer the traffic jams and the stress that is experienced while driving.
5. Keep organizing your desk
An organized desk is a sign of an organized mind! Keep organizing your desk each day so that you have to stand up and reach for things you require. Keep your phone a few inches away from your chair, so that you have to stand up to answer the calls.
Benefit – Enhances your concentration and productivity. Keeps you feeling energetic and active all day long.
6. Workout at lunchtime
You can make your lunchtime more productive if you start hitting the nearest gym or office fitness venue. Even a 30-minute workout is sufficient to make you feel the difference – for the better.
Benefits – A research analysis found that people who work out for 30-60 minutes during their lunchtime have their performance shoot up by 15%. 60% of the participants claimed that mental performance, time management, and ability to meet deadlines enhanced on the day they exercised.
Introduce The Tech Factor For Good
1. Use an adjustable desk
Have you tried using it? You can call it an adjustable or standing desk which allows you to work at your desk while standing. Alternatively, you can stand for an hour and then sit and keep repeating this. Do remember that even long hours of standing is as harmful as prolonged sitting. Nowadays, businesses are increasingly embracing the use of such healthful technologies in light of its benefits.
Benefit – Frequent change in posture protects you from potential musculoskeletal pain, fatigue, and obesity. According to researchers, standing can burn 0.15 calories per minute which can result in a 143.3-pound adult shedding 5.5 pounds in a year (considering the food intake does not increase). Plus, it also has neurocognitive benefits.
2. Sit on an exercise ball
There are few companies around the world providing their employees to sit on an exercise ball while working. You could try introducing this trend in your office too.
Benefits – The ball keeps your abs and back muscles engaged which helps you to maintain a good posture.
Exercises You Can Do At Work
1. Breathing exercise
Close your eyes, sit up straight, and inhale and exhale at least 20 times while keeping your focus on something that makes you happy. Ensure you take deep breaths through both nose and mouth. This will increase your energy, brainpower and overall well-being.
2. Stretches at your desk
Stretches are simple yet effective exercises that include side stretches for shoulders, leg raises, hand stretches, and more. Or, you can even go for full aerobics.
3. Neck exercises
You can do this while sitting at your desk. Tilt your head side to side, back and forth 10 times. Then rotate your neck clockwise and anticlockwise for 10 times. This will prevent muscle spasms, neck pain, headache, and joint stiffness.
4. Thighs workout
Exercises like lunges, bridges and squats keep your muscles active.
Other exercises that you can include in your office fitness regime are rows, push-ups, dumbbell shrugs, and high planks that can aid in strengthening muscles. Additionally, doing flutter kicks, side planks, and V-up builds can improve posture.
Elevate Your Workday with Our Office Fitness Solutions
Feeling body pain, discomfort, lethargy, and fatigue are some of the most common problems that affect the working community. So, if you want to get rid of these nasty feelings, get to work more actively with the above tips and exercises.
Besides, if you’re searching for an online fitness program that can help you break free from the constraints of a sedentary lifestyle, we’re here to support you. Our 5-day-a-week online fitness program is designed to fit seamlessly into your routine, keeping you active and energized without disrupting your daily life. Contact us today, and let’s start your journey to a healthier, more active lifestyle!
