Chances are that you have a job.
Chances are that your job doesn’t require as much movement as even the same job 10 or 20 years ago.
Chances are that your job is causing your body some stress be it mental or physical.
Chances are you could implement a few of the following to improve both your health and fitness whilst you are at work.
1. Stand Up
Most jobs these days require a lot of sitting. Heck, I’m even sitting down as I write this and you probably are as well reading it.
The problem with sitting down a lot is that it places a lot of stress on your lower back. Add to this the fact that you are going to shorten the muscles in your hamstrings, hip flexors, abdominals and chest and then multiply this with some less than ideal sitting posture or ergonomics and you have a recipe for disaster!
So instead of finding opportunities to sit down, look for opportunities to stand up. Build habits around activities you do often and you will find it becomes part of your day. Stand up when you are on the phone for instance, this will get you up from your seat, lengthening your postural muscles, and giving your lower back a break.
2. Drink More Water
Yeah, yeah. We’ve heard it all before. But there’s a massive gap between knowing and doing. And to throw in another of my favourite sayings, “If you’re not assessing, you’re guessing”, unless you know how much you are ACTUALLY getting each day then how can you increase your intake?
Get a drink bottle designed to be refilled and avoid reusing an old plastic water bottle. Aim to get through at least two litres per day, PLUS what you need for exercise. (to start with this may even help with point number 1!!) The exact amount you need will obviously vary from person to person, but start with the two litre goal and then adjust as required.
3. Be Less Charitable
…or find another way to be charitable. Yes I’m talking about the fundraiser chocolates and lollies. Yes they get eaten. Yes the calories still count! Make a donation and eat an apple. The organisation will get more of the money and you will get less fat and sugar. It’s a win-win scenario.
4. Multi Task
Aim to get something done at lunch time other than eating lunch. A walk down town to pick up that gift, or just a walk to get out of the office and get moving. Eat your lunch at the same time and you can tick off two boxes.
If that doesn’t work, take your lunch for a walk, and eat it 10-15 minutes away from the office. Take the newspaper with you or do whatever else you normally do at lunch, but find ways you CAN do it not excuses why you CAN’T.
5. Free Parking and Public Transport
Inner city parking can be quite expensive. Actually it can be really expensive. But if you were to park out of town a bit and walk in (think 10-15 minute radius) or park near some public transport out of town, catch the bus or train somewhere close to work and get some extra exercise in there, it will add up. Once again look for ways and reasons why you can instead of putting up barries as to why you can’t.
If you are already doing these, great work. If you have any other ideas to share, just leave a comment below.
Tagged as: Abdominals, Aim, Calories, Chocolates, Disaster, Drink More Water, Ergonomics, Favourite Sayings, Gap, Health And Fitness, Health Fitness, Hip Flexors, Job Stress, Litre, Muscles, Person To Person, Plastic Water Bottle, Posture, Sitting Posture, Stand Up