Due to the advent of the digital age, most job profiles demand long hours in a closed, air-conditioned environment, with a screen in front of you at all times. Our bodies were originally meant for way more manual labor and physical exercise than they are subjected to in the 21st century. A majority of our day is spent at the office, which has made the average lifestyle extremely sedentary. Add to this the stress of pressurizing deadlines and strenuous projects and you end up with a deadly recipe for health issues, both physical and mental. Although it may be hard to squeeze in some time for hitting the gym on a regular basis, there are a few ways in which you can incorporate a fitness regime into your schedule at work. Here are some tips that can help those with a desk job to stay more active and healthy despite their hectic work schedule.
Walk To And Back From Work
Staying close to the office has way more benefits than meet the eye. Not only does it eliminate the daily stress of driving through dreadful traffic, it also offers the opportunity to get some exercise by walking to and back from work. Walking to work ensures that you work those muscles on a regular basis and get some fresh air and sunlight too. Even if you cannot hit the gym, this regimen of walking will ensure a healthy metabolism and will keep your heart in a much better condition. So, invest in a good pair of shoes and embrace walking as a daily ritual.
Make Adjustments To Your Diet
Are the frequent trips to the vending machine at work beginning to show up on your waistline? You can cut down on the calories by carrying some healthy snacks with you instead. Munching on apples or nuts is a great way to boost your energy levels and to suppress those sugar cravings. Also, keep your caffeine intake in check and opt for herbal teas instead of coffee. Pack a salad or sandwich for lunch rather than reaching for a take-out menu and reserve the trips to restaurants for special occasions. Also, keep yourself hydrated throughout the day because thirst can easily be mistaken for hunger.
Stretch And Walk Every 45 Minutes
Staying glued to your chair all day long can cause serious back and neck aches and an incorrect posture can lead to Spondylitis as well. Take a break every 45 minutes to stretch the muscles, you can find various stretching exercises online that are suitable for an office cubicle. To relax the eyes and to reverse the damage caused by the glare of the computer, focus on a spot around 15 feet away for a few minutes. If possible, go for a short walk outside or take a round of the office itself. If your office furniture is too uncomfortable then raise a request with the HR department to invest in ergonomic chairs and desks.
Use Your Workplace Wellness Program
If your company offers wellness benefits such as a gym or swimming pool membership then make sure to enroll for the same. Some companies also arrange fitness workshops and consultation sessions on campus, do clear your schedule for such events. Find out if your employer has tied up with a wellness retreat to offer a corporate discount to the employees. If not, then you can make a suggestion to the concerned person regarding looking into these packages. Companies these days are taking positive steps to provide more health-related benefits to their employees, ensure that you are well aware of the same and utilize the wellness program offered at your workplace. Work-out and massage therapy can really do wonders for your overall health.
These simple tricks can go a long way in improving your general health without disrupting your daily routine. They do not demand much time yet provide significant benefits by boosting the metabolism, eliminating aches and pains, and reducing stress. If you have a job that does not leave much room for physical activity then try out these tips for a visible improvement in your health within no time.