Have you ever finished a long day of work and just felt too tired to go to the gym and exercise? How about frustrated by feeling as though you simply can’t stay fit, gain muscle, or lose fat because you’re sitting at a desk in your office too much?

The fact is, just because you’re at work all day doesn’t mean you can’t stay fit and trim. You just have to make some simple lifestyle and work habit adjustments. So in today’s blog, you’re going to get 4 ways to stay fit in your office, along with my top corporate wellness and workplace fitness tips, and learn how to create a physically active workplace.

‘Fitness at workplace’ is the latest mantra in the corporate world. Companies have realised that regular exercise boosts employee morale, enhances productivity, reduces absenteeism and signs of burnout or depression.

Nowadays, the corporate employees not only stretch themselves beyond their responsibilities, but also stretch their muscles in the office gym.

Here are some easy everyday things you can do to get healthy and fit while at your workplace:

Stay hydrated: Water helps your body with physical and mental performance, detoxification and digestion. Keep a water bottle at your desk and you’ll find it much easier to drink the recommend eight glasses of water each day. It will ease stress and result in sustained energy throughout the day. You can also supplement it with fresh lemonade and coconut water, etc, to avoid monotony.

Make reasons to walk around: Give yourself several reasons to take a break and move around after every 40 minutes. Simply getting up and moving around for a few moments can keep you focused, less fatigued and feeling better. For example, avoid ordering a cup of coffee/ tea at your desk, go and get it yourself or while speaking with someone on cell phone walk around till you end the call. Get down from your car if driven by a chauffer a few blocks before your office and walk the remaining distance provided you leave home 10 to 15 minutes before your usual time.

Hit the office gym in lunch hours: Try to exercise for 30 minutes during the lunch time and grab a bite at your desk afterwards. Encourage having an area of a simple gym in your office. It could be jogger or a stationary bicycle or a treadmill.

Simple stretching: People often face stress, back and joint pains and weight gain problems at work. To get rid of such health problems, while sitting in your chair, flex your feet and circle your ankles, stretch your legs and arms as frequent as you can.

Hold each of the stretches below for 15 to 30 seconds:

• Neck Stretches – Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.
• Arm Shoulders – Pull your arm across your chest, hook your other arm around it to pull the tension out of your upper back and rear shoulders.
• Back / Legs – Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs – stretching your hamstrings.
• Thigh Stretch – Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides.
• Calves Stretch – Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.

Take the stairs: Whenever possible, get moving and take the stairs rather than the elevator. Taking stairs will keep you fit and energetic.

5 Key Exercises that you can do in your office:

• Legs – Squats – Stand in front of your chair and repeat sitting down and standing up 10 times three times a day.
• Shoulder Shrugs – Just pull your shoulders as high as you can and roll them forward ten times and backward ten times throughout the day.
• Dumbbell Curls – While on the phone, you can grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone.
• Bench Dips – Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day for 10 repetitions.
• Assisted Push-up – In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day for 10 repetitions.

Let’s try to stay active in the office. Just a matter of getting used to it.

If you want to organize a office staff workshop to learn more about fitness and wellness contact us at [email protected]