Starting and maintaining an active and regular fitness regime alongside your work life can often seem like an uphill struggle. We understand how it is – in the mornings before work you’re usually too occupied by the concept of getting to work on time, so any attempt at exercise would be rushed and add stress. Similarly, the temptation of running back home once the clock signals the end of the working day is too strong for you to even consider the thought of getting stuck in rush-hour traffic on the way to the gym.
What if there was a way you could avoid all the above dilemmas and incorporate a healthy and flexible fitness plan into your daily working routine? In today’s post, we’re exploring the many different ways this can easily be achieved to uphold a healthy lifestyle – regardless of the restrictions of the dreaded 9-5 – to ensure you feel good in mind and body.
Cycle to work
What initially appears to be a relatively simple hack is, in fact, a brilliantly sustainable long-term health benefit. Not only is cycling to work proven to boost energy levels and improve overall fitness levels, but due to its daily and arguably repetitive nature, it’s been known to act as a type of therapy which builds up a cyclist’s self-confidence – leaving them ready and motivated for a day at work.
Reducing blood pressure, symptoms of depression and anxiety all whilst helping to create muscle is just a few more of many reasons why cycling is a fantastic transportation method that has the ability to aid concentration and productivity in the workplace. Not only is it an efficient fitness practice, but it also doesn’t require much in the way of expense. Once you’ve made the simple purchase of some durable cycling equipment, it’s a cost-effective solution to other forms of public and private transport.
Don’t work through lunch
Unless you absolutely have to, you should always make time for a break in the middle of your day to let yourself unwind a little. Whether it’s a social chat with colleagues or a walk around the local area, making the most of a time when work isn’t the top priority is vitally important to the smooth running of an average weekday.
Don’t fancy much socializing? Bring a book for a sense of true escapism – all you’ll need to do is find a cozy corner in the break room and you’re all set, just remember to return to work at some point – no matter how unputdownable the book is!
If you are a workaholic, then at least use your midday productivity to work towards a personal goal or passion project. Whether it’s a professional qualification or the first few drafts of a writing project, an Etsy store or anything else under the sun, be sure to make time for it if you just can’t sit and do nothing in the middle of the working day.
Find a fitness buddy
If it’s not the idea of working out that troubles you but more the idea of working out alone, then why not find a fitness buddy? Whether it’s someone from your office who lives nearby or a neighbor who works in the same direction as you, finding someone you can run or cycle to and from work with will boost your fitness levels considerably whilst motivating you to get up in the mornings – even on those cold winter ones!
Not only does running to work affect you physically, but as a result of the endorphins released into your brain post-run, your mind is more receptive to work tasks and accepts them in a positive and eager way – all while remaining calm and unresponsive to the stress that such tasks may have previously caused you.
This brain chemistry boost, with the added camaraderie that you’ll experience with your fitness buddy, will mean that this healthier choice is much more likely to stick – come rain or shine.
Deskercise
Strange to some, but a useful and easy trick for remaining fit to most. If you don’t have time to run to and from work every day or aren’t confident enough to ride the 40-minute car ride on a bike, then making sure you try and keep fit through small exercises and activities, even at your desk job, is crucial to both your long and short-term health.
Sitting on a chair all day can be uncomfortably strenuous on your back, shoulders and neck area. As a result, simple hacks such as keeping your back straight and doing repeated, 10-second shoulder raises will reduce long-lasting discomfort whilst also relieving mental stress and improving your mood throughout the day. Wherever you can, you should also get out of your seat and walk around at least once per hour. Do a coffee round, head to the water cooler – anything works.
Don’t stop there and help reduce end of day fatigue by filling your desk with healthy fruit snacks to fuel your brain by encouraging yourself to pick at nutritional nibbles throughout the day. Just make sure these snacks are exciting and include the occasional treat…
Freshen up your snack selection
There’s nothing worse than a dull weekday lunch, or a desk snack that leaves you feeling unfulfilled and craving a high-carb evening meal. Adding a dash of fresh thinking to your work food will make you more motivated by virtue of bettering your mood day-in-day-out. Say goodbye to a vending machine snack and instead prepare some snack packs at home – think houmous and carrot sticks, home-made scotch eggs and dried fruit.
Tailor your home-made snacks to your diet, but you should always leave room for a treat on a Friday – a home-baked sweet treat to share with the office is so much more indulgent and special than a shop-bought chocolate bar.
Don’t over-caffeinate
As tempting as the fourth coffee of your morning can be, there’s little benefit to over-caffeinating yourself at work. Overconsumption of caffeine-filled drinks such as coffee or cola can lead to migraines and anxiety – both of which aren’t very good to have during your working day. If you’re a coffee addict, consider cutting down a little bit or replacing every other cup of joe with a decaf alternative to keep you mellow.
Reduced caffeine intake during the day can lead to a better night’s sleep, which is a very important aspect of your working life.
Get a good night’s sleep
Your beauty sleep is important, vitally so. A solid eight or nine hours per night will help your muscles recover after a workout and your brain recover after a strenuous day at work. Sleep experts agree that achieving REM sleep (the deepest form, where you have your most vivid dreams) is key to overall wellbeing.
If you’re struggling to sleep, consider cutting down on alcohol or nicotine before bed and avoid looking at screens while in bed, as these prevent the formation of the sleep chemical melatonin. A good little hack to help you do this is to keep all gadgets out of the bedroom – to make it space where relaxation takes the highest priority.
After a few weeks with this subtle tweak, you might find yourself more motivated and focused in the workplace – especially if you’ve previously had trouble getting a solid number of hours of rest.
Schedule regular holidays
While many working women like to get ahead and work as hard as they can, sometimes this can come at a detriment to your overall wellbeing, so you need to strike a balance. Avoiding the dreaded burnout is key to a happy work-life that continues onwards for months and years to come.
Burnout is a fairly unpleasant physical reaction to doing too much work and not getting enough rest or unplugging from your working mindset and unfortunately, it’s more common among women than it is among men.
Scheduling regular holidays in which you totally disconnect from your professional life (that means not one peek at your emails!) is a must if you are to avoid this damaging affliction. Make sure you always have something relaxing on the horizon to look forward to like a holiday, or even a simple ‘staycation’ long weekend.
Photo by Tran Mau Tri Tam on Unsplash
Keeping fit and healthy at work is a crucial component to sustaining a happy and positive mind alongside a productive and enjoyable work life. Whether you’re constantly on the lookout for new ways to keep fit, or have recently started noticing that the only way you’re able to pull through the working day is by fuelling yourself with black coffees and have decided it’s now time for a change, making room for continuous doses of exercise is a fool-proof way to improve your physical and mental health. Start off with small deskercises until you find a running partner who encourages you to go the extra mile and feel yourself becoming stronger, more positive and productive as a result.
About the author
Vegan Heavy Cream Substitutes
As the demand for plant-based alternatives continues to rise, the world of vegan cooking has evolved to offer various substitutes for traditional dairy products. Heavy cream is often a key ingredient in sweet and savory dishes. Thankfully, for those following a vegan lifestyle or dealing with dairy allergies, there are now excellent store-bought and homemade vegan heavy cream substitutes that provide the same creamy texture and rich flavor without animal products. Veganism and plant-based lifestyles are growing in popularity, and the market has responded with an array of high-quality store-bought and delicious homemade vegan heavy cream substitutes. The versatility and performance of these alternatives make it easier than ever for you to enjoy your favorite creamy dishes without the dairy.
Wall Wonders: Your Ultimate Guide to Stylish Embellishments
Decorating walls is an art form in itself, offering endless opportunities to express creativity and enhance the ambience of your home.
Health Literacy: Top 6 Tips for a Healthier Life
Health literacy is the name we associate with the ability to understand health information. Not only that, health literacy also refers to using this data to make informed decisions. This is, of course, a critical skill when it comes to maintaining and improving your health. One might think that living in a world flooded with information, it’s easy to stay informed. However, that would be very wrong. The surplus of information makes it much worse to make good decisions. Learning how to discern credible sources is a valuable skill. Understanding complex medical terms can sound scary, but basic health literacy can be obtained. Here’s how: Develop a Critical Eye for Online Health Information The internet is a double-edged sword in many ways, but particularly when it comes to health information. On one hand, it offers an immense repository of knowledge. […]
Space Lightning: a Star Trek spoof for the next generation!
If you're on the lookout for a new kids' show that's as entertaining for adults as it is for little ones, then "Space Lightning" is an absolute must-watch. This intergalactic adventure is a delightful blend of humor, creativity, and nostalgia, guaranteed to have the whole family in stitches. With witty dialogue that includes nods to iconic franchises like Star Wars and Star Trek, the show cleverly caters to viewers of all ages. And let's not forget the spaceship itself, which bears a striking resemblance to the legendary Star Trek bird of prey ship, adding an extra layer of charm for sci-fi enthusiasts. What truly sets "Space Lightning" apart is its ingenious design, crafted from nothing more than cardboard and paint. This homemade aesthetic not only adds to the show's whimsical appeal but also serves as a fantastic inspiration for young […]
The Maternity Glow-Up: Beauty Treatments That Are Safe During Pregnancy
Pregnancy is a very delicate period for every woman. During pregnancy, a woman’s body undergoes many changes. It is a time of significant physiological, hormonal, and emotional changes. That’s why women need to be careful about many different things including which beauty treatments they undergo. There’s nothing quite like pampering yourself during this delicate period. But with so many beauty treatments out there, you must wonder which are pregnancy friendly. To help you out, we gathered a list of beauty treatments that are safe during pregnancy. But remember that every pregnancy is different, and if you’re unsure about a certain treatment, the best would be to consult your doctor. Now, let’s check out safe beauty treatments. Facial treatments A lot of hormonal changes during pregnancy can affect the look of your skin. This is one of the reasons why many […]
Beautify Your Fingertips With 6 Of These Nail Ideas
Mostly, we all tend to believe that nail art must always be exceptionally daring. However, we're here to introduce you to refined nail designs that strike a balance—subtle enough for professional workplaces and elegant enough for formal events. The color schemes lean towards neutrals, and the designs are understated, but let's make this clear: these nail designs are far from dull. While we are in between summer and fall at this time of the year which is quite confusing for some to decide what colors and pattern they should go for, but worry not, we are here to save you some time and energy and suggest you some of the most stunning nail designs of all time ranging from solid nails to twisted swirly nails. Come with me to explore a variety of minimal and elegant nail designs. 6 Beautiful […]
Related
Different Factors that Can Impact Your Overall Health
Health is undoubtedly the state of complete mental, physical, and emotional well-being, which is why everyone should be concerned about these key areas of life. However, there are countries around the world that have lower life expectancy due to the fact that people may not have access to healthcare and probably due to lifestyle choices. What it takes to stay physically healthy When a person is physically healthy, it means that his body functions and processes are working at their peak. However, this is not because he or she doesn’t have any disease. The person may have achieved this due to regular exercise, a balanced diet, and a substantial amount of rest. But the risk of disease can be decreased by pursuing a healthy lifestyle choice. Mental health as a factor for good health You can be mentally healthy if […]
The Nutrition Facts Of Our Favourite Whole Grain Cereals
Almost everybody enjoys a nice bowl of cereal in the morning, it is a great breakfast tradition! A nice big bowl of fresh, cool milk, maybe a bit of sliced strawberry or banana, raisins if you prefer, and of course that lovely golden cereal, crunchy at first, but soon transforming into a melt-in-your-mouth mixture with the milk that's a delight to eat! But what actually goes into the cereal we enjoy at breakfast? Cereal grains, which are the edible seeds of different grasses all belonging to the Poaceae family. There are plenty of healthy cereals in Australia to choose from, with hundreds of combinations of ingredients! Today we will take a detailed look at some of the most widely used cereal grains and why they are so great for your health! Oats - Oats are Australia's fourth largest grain crop, […]
How to Spot Subtle Cancer Symptoms Early
Cancer, when detected early, is often more treatable, which can significantly improve outcomes. Unfortunately, many early-stage cancers present symptoms that are easy to overlook. Being aware of subtle changes in your body is critical. Here’s a guide to recognizing those subtle signs and symptoms that might warrant further investigation. Unexplained Weight Loss While losing weight without trying may seem appealing, sudden and unexplained weight loss can be a red flag. It’s common for people to associate weight loss with stress or lifestyle changes, but if you’ve lost more than 5% of your body weight within six months without a clear reason, it may be worth discussing with a healthcare professional. This is often associated with cancers of the stomach, pancreas, lungs, or esophagus. At moffitt.org, you can explore the signs and symptoms of a range of cancers, including lung cancer. […]
How to Spot and Diagnose Oral Health Problems
Oral health is a huge aspect of overall well-being, yet it's often overlooked until issues become severe. Regular attention to your mouth can help catch potential problems early, making treatment easier and more effective. This is a comprehensive guide on how to spot and diagnose common oral health problems. Understanding Common Oral Health Issues Cavities (Dental Caries)Cavities are caused by tooth decay, resulting from the demineralization of the tooth enamel by acids produced by bacteria. Early signs include sensitivity to hot or cold, holes or pits in the teeth that you can see, and occasional pain while chewing. Gum Disease (Periodontal Disease)Gum disease comes in various forms from gingivitis, which is a mild inflammation of the gums, to periodontitis, a more severe form that can lead to tooth loss. Symptoms include swollen, bleeding gums, persistent bad breath, and gum recession. […]
How to Differentiate Between Temporary Back Pain and Chronic Disease
At some point in our mid-thirties or early forties, we all experience that uncomfortable “tweak” in our backs that leads to agonizing back pain for a few days. Usually, this experience simply means we’ve pulled a muscle or slept in a position that wasn’t particularly supportive of our lumbar spine. For some, back pain can become chronic. Whether the issue continues to fade and flare or remains a consistent, long-lasting pain can become distracting and ultimately debilitating. Learning to tell the difference between temporary back pain and chronic back pain can help you seek the best type of care and also help you get relief faster. Understanding Temporary Back Pain At some point in their lives, it seems like everyone has a brush with back pain. Temporary back pain happens when you pull a muscle, pinch a nerve, or otherwise […]
Breaking Through Chains of Self-Doubt: Strategies to Combat Imposter Syndrome
Within the realm of personal and professional development, imposter syndrome can sneak in when you least expect it. Self-doubt can be pervasive for any working professional, lurking in the shadows even when you are experiencing achievement or success within your career. Imposter syndrome was first identified in the late 1970s and is characterized by feelings of inadequacy and a persistent fear of being exposed as a fraud. Imposter syndrome can creep into someone’s professional life despite years of career success and accolades. Shiela Mie Legaspi, president of virtual assistant company Cyberbacker, has dealt with imposter syndrome herself and helps her employees how to break through feelings of inadequacy to find purpose and passion within their work lives. “Everyone should have an equal opportunity for growth, whether in their personal lives or their professional career,” she says. “I see it as […]
