To me fitness is more than a hobby, it’s a lifestyle. Even at work, there are things you can do to support your health and fitness goals like using a standing desk or simply having some self control at office parties. Below are some things that have helped me stay healthy at my office job.
One healthy habit you can have at work is to do bodyweight squats every time you go to the bathroom.Every time I go to the bathroom, I do 10 body weight squats. I drink a good amount of water so that’s a lot of squats! Since they’re spread throughout my day, I avoid fatigue. If you already a lot of leg work in your training, you can reduce the frequency of squats. You don’t want to burn out.
By doing all those squats, I’m improving my efficiency in the squat movement pattern so when it’s time to do them with weights, I’m comfortable. I also make sure no one is in the bathroom when I do them. I prefer to avoid awkward bathroom encounters at work.
After Lunch Walks
Another healthy work habit is going for walks after lunch.This is something that has helped me a lot. I usually do this 30 minutes after my lunch break. I walk around for 5-10 minutes. By doing this after lunch, I speed up digestion of the food I ate. I also reduce the risk of fat gain since I’m using the food ate to fuel my walk.
5-10 minutes doesn’t seem like a lot but over a 5 day work week, I’m adding an extra 25-50 minutes of exercise to my schedule.To the critics that say I’m spending more time away from work. I actually find myself more productive when I return from my walks. Walking is good for the mind and the body.
If your job has a wellness room, take advantage. The purpose of a wellness room is to give employees a place to take a mental break. I’ve used the wellness room to do different stretches, especially those that target the hips and glutes. Sitting all day is terrible for your hips and glutes. The wellness room is private so you can use it for any health related activity you’d like.
Some other things you can do to boost your health at work include using a standing desk if available and having stress ball with you. Too much stress is bad for your health so keeping it under control is important.
If you want to boost your health and be more productive at work, make time for healthy activities.