Slumped behind your desk all day? Don’t think your evening Hussle lets you off the hook. Sedentary jobs are a proven health risk, even if you hit the treadmill hard later. Time to start some healthier office habits.
Here are our top 5 ideas:
Grab your colleague and catch up on the latest office project developments whilst walking. Being outdoors will lift your spirits and get the blood pumping to your brain – which might spark some new ideas too.
Follow these rules for a hassle-free walk. Plan your route. No more than 3 people. Forget the visuals. And write up those notes asap when you get back.
No, we’re not talking playing footsie with your co-worker. Seats are designed for bottoms, but that doesn’t stop your stomach and legs from being active.
What about some twists to work your obliques and back? Grit your teeth and perform some leg planks (hold each leg out straight for 30 seconds). Or fire out 30 quick chair dips (though maybe lock the swivel chair first!)
If your office has a standing desk - use it! Standing up for a few hours is much better for you than sitting on your rear.
Are you overeating in the office? This could be due to stress, boredom or simply habit, but it’s basically all the same mindless snacking.
It’s simple to sort. First, keep snacks off your desk. Out of sight, out of mind. Next (and this is the hard bit), only eat when you’re genuinely hungry. Sometimes a cup of tea sorts out the craving and keeps you going another hour.
If you’re nearly on the floor with hunger, crack open a snack. But make it healthy. Here are some ideas that won’t wreck your fitness plan.
Including a lunchtime Hussle could be the key to keeping your physique trim and social life going. It might sound rushed but it’s quite doable, just requires a little organisation. A healthy pre-workout snack an hour before and a pre-prepped lunch after. Gym kit and towel bagged up and ready, Hussle routine planned and ready for launch. You can do it – get your lunchtime Hussle on!
Whether you’re wandering through reception, walking to the photocopier or visiting the loo, there’s a lot of steps you take at work. Turn that plodding into power walking whenever you can – great if you’re on an important mission at work, or even if you’re not, at least you look busy!
Aim for a brisk walking pace of 3 miles per hour (about 100 steps a minute). Not sure of your walking pace? Get a pedometer. This will also measurer your steps, and maybe add a competitive edge of excitement to your work day.
Lastly, stay away from that lift and use those stairs!
IDo we have to think about exercise all day? I am pretty sedentary in work but mentally work really hard, then save all my physical efforts for the gym.
The best thing to do is get an app which counts your steps. When you're aiming for 10,000 steps a day it's very motivating to walk more at work.
A lot of office overeating is due to boredom. Not always supereasy, but change your job or role, lose the boredom and the snacking stops.
A pedometer is great for motivating you to walk more around the office. That, and a couple of lunchtime workouts, all adds up.
if trapped in an office, move whenever possible! I agree with not using the lift, and also try to use the furthest possible toilets, ideally up or down a flight of stairs. Just plan ahead. :-)
Overeating in the office? Guilty as charged! But my solution is to take breakfast into work as snacks, and then no extra snacks in work at all.