It can be quite a task to stay fit whilst working for forty hours a week. Our sedentary lifestyles have taken over our fitness regimens, where we learn to prioritize work over exercise. This can never be healthy and can be extremely harmful in future.
When we are young we think our bodies are invincible, but it is the very habits of our youth that determine how healthy our later years are going to be. Sitting at the work desk can never do wonder for our back or our minds. And though the additional bonus might be satisfying, you have to think about the long run and make sustainable changes that will help you live a more wholesome life.
The way to get Fit
There is a reason why people are getting so unhealthy, almost everybody who hits forty expects to face a medical problem, obesity is on the rise and people prefer taking it easy over doing something for their body.
There is a reason why the ancients used to recommend engaging in physical activity for everyone- the only way to grow as a human being is to take care f both your physical and mental health. In order to be successful, you need energy, and only a healthy body is capable of giving you that.
And though our lives can be superlatively busy, there are ways in which you can make time for things that are truly important. Read on:
1. Wake up early
Getting up just twenty minutes before your usual time can give you a lot of time to do a bit of exercise or just meditate. It will put you in a much better mood and getting up early will help you start your day better, in a more energetic manner. Keep your workout clothes ready even before you leave and just as the alarm goes off head out. Have a warm-up session for three minutes and then sprint uphill 20 times. A work out like this does not even take very long and can help you feel fit within a few days of starting this habit. Its all about getting your body started in the morning.
2. Commute to work
If it is possible, then start cycling, jogging or walking to work. Look for ways in which you can introduce some physical activity in every hour of your day to kick of the dormancy that or body can experience. The more accustomed we get to physical exercise, the better it is for our system. This is the part where you have to give up on the comforts of a cab, but the good part is you also get saved from the traffic.
3. Walking Meetings
One way to boost the mood while working long hours is to get burst of energy. Now this can be helped I you just decide to walk around and bounce ideas off each other instead of sitting at a desk. Having meetings while walking is also a great way to improve blood circulation and who knows, the increased activity might actually increase your creativity. It simultaneously helps in boosting health and energy, and guess what, you also bet the boredom. Understand that sitting at the desk for most of the day can be extremely harmful, so get up and do as much as walking around as possible.
4. Lunchtime workout
Another effective step that you can include in your plan is the lunchtime workout. An hour long break is enough for you to exercise this. You can carry an extra change of clothes and just go for a short sprint that can last for about 20 minutes. The additional dopamine rush will actually lift your spirit and you will have shaken the dormancy of the first half of the day. In any case, a short sprint somewhere near your office will actually make you feel a bit more productive and you will come back to work without feeling groggy or sleepy.
5. Sleep well
Your life might be super busy but if you do not pay attention to the needs of your body then you will not be able to work for your dreams anyway. So pay attention to the basics, and remember to sleep for at least 7 hours every day. Our body needs this amount of rest to feel as energized and active as possible, and everybody knows that to get any amount of work done there has to be a kind of seriousness attached, so do not take this lightly and no matter what happens to get adequate rest. Its always better to sleep early and get up early. A healthy body clock is one of the finest ways to ensure fitness.
6. Watch Your Diet
From portion control to minimum sugar and lots of vegetables, your diet is what determines your mood and the fitness levels of your body. If you only put garbage in your body, then you will always feel like garbage. Especially if you work for long hours, for both physical and cognitive function it is necessary that you eat the nutrients that your body requires so that you can be your most productive self. Fruits and vegetables are your best friends, so find a way to have them on you if you get hungry. Look for healthier options in all things and try to limit the intake of processed food. Always giving in to your impulse is not a good idea. And though watching what you eat may not always be easy, be consistent and try every day. The sooner you develop this habit, the better. And your body will always thank you for it.
7. Play a sport on the weekend
Or even if you have the energy to do it on a weeknight. Play a round of tennis or any other sport that gets your body pumped. Again, the point is to keep your body in a constant state of motion, so you can evade any problems that might occur due to lack of activity. As we grow older our body tends to stop being so robust, so the more active you are, the better it is for your health. But nobody can deny the kind of effect it has on our moods too. Sports help in team building and mood uplifting, so this might be a great boon for your social life too.
8. Water breaks
Drinking water and drinking it in large amounts consistently is the key to getting the basics of fitness right. It might seem like such a trivial point but because we are so busy, many of us just forget to drink water multiple times a day. Other than kidney stones and other problems, w also end up suffering from dehydration. Now to break the monotony of sitting at the desk, every twenty minutes take a water break and just focus on that. Even if it for just two minutes, break the slump and replenish yourself. Drink the water mindfully and then go back to work. Just drinking water and being attentive to your bodies can do wonders for our fitness regimens at work.
9. Maximum movement
Take the stairs, stand and work, deliver papers by hand, just engage in some activity that makes you move around so that you do not end up sitting in one place for the longest time. Stretch once in a while and do not slouch. Straighten your back and remember to never sit in one position for too long.you could also Use a pedal exerciser under your desk to work your legs and feet while typing all day. Find a colleague to do a five minute workout or just for a change sometimes stand up and do your work.Alternate between standing sitting throughout the day just to get your blood flowing.
10. Group exercise
Now, this is an idea you can pitch forward where you encourage everyone at your office to also try and be fit. Office Zumba and or other fun group activities that involve physical exercise can also become a thing. The social incentive, of accountability and motivation, can actually inspire people to do something about their bodies. Burpees or a crunches challenge right before lunch could also be enthralling.Not to forget that this will also increase concentration and productivity and will definitely give the workers something to look forward to for the weekend.
11. Start meditating
Staying fit is not just about being physically healthy anymore, you have to take care of your mental health too. A very important part of us growing in our professional career is our ability to recognize opportunities and this can only be done if we pay attention to our surroundings. For your mind to be sound you need to be able to silence the chaos and pay attention. As we grow older , this becomes more and more difficult, so start meditating to ease the process. The more you meditate, the calmer you will get and this will definitely help you get through the day in a much better manner.
Once you let go of the petty things in life, the kind of understanding you will receive will actually be very profound. And the quality of your work life will also improve.
11. Don’t forget to plan your meals
We already talked about the importance of having a good diet, but a vital point we must realize is that we should plan our own meals. This way we can make sure that we do not consume something we don’t need to. If you find a way to be judicious about this, the benefits will be incomparable. This is also the most effective way to ensure that we stick to our diets and stay healthy. In many ways, cooking can be extremely therapeutic too. Remember to pack your lunch and remember to stock other healthy items like granola bars, walnuts and some fruits. This way you will also save money because you won’t be spending it on outside food AND your stomach will be happy.
12. Tabata
Despite your best efforts, there might be days where you do not feel like working out an that is completely normal. Recently a form of exercise known as Tabata has been gathering a lot a attention because of its convenient yet effective ways. The way to do Tabata is that you do a simple exercise, like take jogging for instance and then do it intensely for 20 seconds and then rest for 10 seconds and then repeat this 8 times. A simple Tabata exercise for even 4 minutes is known to be extremely effective for your body and the best part is that you can do this anywhere.
13. Be mindful of your workout
Whether it is before your office hours or during, understand your workout plan and decide what’s best for your body. Introducing high energy workouts into your routine and some muscle strengthening is a great idea. As you build more stamina you can increase the intensity of your workouts. Workout for 30-45 minutes, at least 4 times a week. Remember, the most ideal time to workout during a day is when you have an empty stomach. Have a fruit to get more energy for your workout. But these are not hard and fast rules you can choose a time when you feel the most energetic to get the maximum out of your workout.
By following these rules one can be sure that they will be able to attain a great level of fitness in there lives that will make them ready for any opportunities that come their way, not only will they be able to beta the stress, but the newfound perspective due to fitness will definitely improve the quality of their lives. And though they might tell some time to get used to, once you see the efforts pay off, it will all be worth it.
