Sitting on a chair and gazing continuously at computer screens for at least 8 to 9 hours every day pretty much sums up the corporate life. After the long working hours, people do not have time or they are too exhausted to hit the gym and workout. It takes a toll on their fitness level and often leads to declining health. In addition to health problems, the long working hours start affecting the productivity and creativity of employees that hit their self-growth and development of the company.
We understand you may not have the golden choice to limit your working hours. But there are some quick and easy fitness tips that you can try during office hours to feel fresh and energetic throughout the day. Read further to know the tips that will help you stay fit and healthy at work.
Take Short Breaks
Make sure you do not stay at your desk for too long. Try to take short breaks every 1-2 hour. Even if it is just a small walk from your work desk to the washroom or a 5-min walk around the block. The short periodic breaks will recharge your brain and increase your ability to concentrate more on work.
It is crucial to drink plenty of water not just for your body, but the mind as well. When you are having trouble concentrating on work or you are low on energy, say hello to hydration. The water will ward off your tiredness and boost your mood.
Cut Down Your Caffeine Intake
A cup of black coffee may give you instant energy in the middle of the shift and help you stay active for the rest of the day. But caffeine isn’t a good long-term strategy from the health perspective. Too much dependence on caffeine can have severe side effects and lead to gastrointestinal problems leaving you feeling shaky. Do not completely quit coffee but make sure you don’t overdo it.
Take a Walk after Lunch
The lunch break is the only time that people have to themselves during the entire busy day at the workplace. It is the perfect time to give your mind some rest and feed your body. Go for a walk after lunch or take a stroll around the block. It will help burn calories, regulate the digestion process, and refresh your mind.
Maintain a Good Posture While Sitting
Sit up tall and straight in your chair. As sitting in a bad position for a long time can cause neck and back pain. You need to make sure that your eyes should be level with the top of your computer screen. While sitting in the chair, your shoulders should be relaxed and not hunched up. Your lower arms should rest on support instead of being held up. The screen of the computer should be a full arm’s length away from you. The upper back should be straight and the curve of the lower back should be supported by your chair.
Mini Workout at Your Desk
Do you know there are exercises that you can do at your desk? Or we better call them desk-ercises. Try leg planks. You can simply sit on the edge of your chair where your knees bent and feet on the floor. Now, extend the right leg out in front of you until it is straight and parallel with the floor. Hold on the pose for at least 10 seconds, then release and repeat with another leg. Similarly, there are strengthening exercises, such as foot drill, back twist, shoulder raises, and chair dip that you can do sitting at your work desk to improve your well-being.
Keep Healthy Snacks for Cravings
Those cravings in the middle of the day are inevitable. But you can always regulate what you put in your body. Instead of chips, trail mix, and bakery items, stock up your drawer with healthy snacks, such as nuts, dried fruits, protein bars, etc. So that whenever you feel hungry, you can feed your body healthy snacks and keep it fit.
As quoted by Joe Frazier, “A sound body keeps a sound mind.” A few changes to your routine will allow you to stay healthy and productive at work.