Hectic schedules, mainly due to work, can make it impossible to fit workouts in between your daily routine. Keeping up with regular exercise during the week can be challenging when work deadlines and commitments pop up.
However, you are not doing yourself a favor by neglecting exercise during workdays. In the long term, lack of exercise and movement can negatively impact your overall mental and physical wellbeing. Therefore, no matter how packed your schedule gets, it is imperative that you prioritize fitness.
This is why we have put together this comprehensive guide on the best fitness tips that will help you find unique ways of getting in exercise during work.
Why Is Fitness Important?
If you are doing the 9-5 grind, it is likely that you spend the majority of your time sitting in front of a computer. Sitting for prolonged periods of time at a sedentary job can seriously affect your overall health in the long term. In fact, such a lifestyle has been linked with poor health outcomes and sometimes, even early onset of diseases and death.
Moreover, even if you hit the gym a few days in the week, you need to do more with such a sedentary job. In such cases, you might not be moving enough to stay healthy. Therefore, prioritizing physical fitness is essential regardless of how busy your day gets. When you effectively workout during the week, you can combat multiple serious illnesses and health risks.
However, the great thing is that you don't need to neglect anything in life when you squeeze in physical exercise. It has been scientifically proven that you can actually be more productive at work if you exercise more during the week. Hence, it is kind of a win-win situation.
If you can squeeze in even half an hour of exercise in the day, you can be more productive at work, complete tasks, and meet deadlines more efficiently. It makes you more alert at work and enhances your concentration. Not to mention, exercise can also help with managing stress. All in all, exercise in many ways is essential for career success.
Fitness Tips to Get More Exercise in Your Workday
However, the problem arises when you have to figure out how to squeeze exercise into your busy schedule. But don’t worry- we have the best tips for you that can help you incorporate fitness into your daily routine, no matter how consuming your job is. Adding more movement into your daily routine does not have to be that challenging or time-consuming.
Take a look at the following fitness tips to follow if you are wondering how to get more exercise in your workday:
Get a Standing Desk
First and foremost, the best thing you can do to incorporate exercise into your daily routine is to get a standing desk. Scientific research shows that workers with standing desks tend to enjoy a host of benefits through them. For example, they are much more productive during the workday compared with employees with a regular desk.
Moreover, with a standing desk, your physical fitness throughout the day is at a higher level than most people. Not only does it enhance your health, but it improves your overall productivity as well since it helps you concentrate and stay alert.
If you decide to get a standing desk, you should definitely opt for a height-adjustable standing desk, such as the one from FlexiSpot. This one can be adjusted to allow both sitting and standing positions. Hence, you can easily switch from standing and sitting throughout the day to enjoy maximum benefits.
Opt For the Stairs
One of the greatest fitness tips to follow is incorporating bits of exercise throughout your day. This is not too difficult or time-consuming, and you can easily squeeze such movement in. The best way to do this is by opting for the stairs instead of the elevator whenever possible.
Besides this, you can also take ten minutes of breaks during the day to simply climb several flights of stairs. Running up and down these stairs for a few minutes can help blood pump, tone your lower calves, and burn calories.
Go For a Walk during Lunchtime
If you cannot go for a walk or walk before or after work, then your best bet is to squeeze in exercise during your lunch break. If your office has an on-site gym or a gym nearby, then it would be easy for you to get in a quick, blood-pumping workout. This can help you focus more at work and perform better afterward.
However, if not, the easiest way to incorporate exercise is through a quick walk. This can be in the nearby park, but if you don't have one near your workplace, then you can simply take a walk around your building. Not only will it enhance focus and health, but it will also elevate your mood and reduce stress.
Exercise at Your Desk
Suppose even taking a walk or opting for the stairs are not options you can take up. You don't need to lose all hope just yet. In this case, you can efficiently perform a few exercises at your desk. They hardly take a few minutes anyway.
‘Deskercise’ has been a popular term for exercising at your desk that many people have been leaning towards. One of the ways to do this is through stretching while on your chair or attaching a resistance band to your chair. This can help you workout muscle groups in your body. You can perform these exercises efficiently while working on your desk and not disturbing your colleagues.
Take Active Breaks throughout the Day
Taking active breaks throughout the day, whether through walking or climbing flights of stairs, can provide multiple benefits. It can help you fight fatigue, burn calories, and help perform better at work. Consider taking these active breaks instead of sitting at your desk all day and replying to emails.
Set a timer on your phone that rings every hour or so, which is when you must get up and move.
Walk and Talk
Unless you have to sit at your desk or chair while you take meetings on the phone or calls, consider walking and talking. When you walk during such calls, you are burning more calories, and it can also give your muscles and back a much-needed exercise and stretch. Every step counts, so consider doing this when taking calls.
Park Far Away
As we said, every step counts. Hence, take this small step and park far away from your office building. This extra walk of a few minutes can burn a considerable amount of calories. When you do all of this in a combination, such as a routine that includes taking the stairs, parking far away, and active breaks, it can all become a workout routine itself.
All of these things can enhance your activity level and make you more alert, all the while without disturbing your office work.
Bike to Work
Another helpful fitness tip is to make your daily commute a workout. This way, you don’t necessarily have to hit the gym if you don’t have the time. Switch up your daily commute and opt for running, jogging, walking, or taking the bike instead.
This can all be a considerable lifestyle change, but it will definitely be worthwhile. Not only will it enhance your mental and physical wellbeing, but it will also be cost-effective and environmentally friendly. Alternatively, you can also consider biking or jogging to work a few times in the week and take your car the other times.
Sit On An Exercise Ball
Maintaining a good posture while at work is an exercise in itself. It is also something we seldom do. However, with an exercise or a stability ball, we can get in a workout while working simultaneously. The exercise ball helps you maintain a good posture while exercising your abdominal muscles.
Doing this for a few minutes or hours during the day can enhance your core strength, make you more active, improve your blood flow, and avoid posture problems. It can also positively impact your overall health, mood, and stress levels.
Speed Walk Your Errands
An easy way to get in more movement and burn more calories is to speed-walk every errand you do. If you are getting copies made or grabbing lunch, walk as fast as you can. When you make this a natural part of your routine, you are essentially alternating this with your exercise routine.
As you can tell through these fitness tips, getting in exercise during your workday is quite easy and straightforward. When you make this a natural part of your routine, you are essentially alternating this with your exercise routine.
As you can tell through these fitness tips, getting in exercise during your workday is relatively easy and straightforward. With these simple tips, you can burn calories while simultaneously working.
Start your fitness journey at work by getting a standing desk from FlexiSpot today. Check out our website for more information!