Staying Fit During Office Hours | Stephen Coleclough
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Staying Fit During Office Hours

Staying Fit During Office Hours

They say at a minimum people should do around 150 minutes of moderate cardio exercise per week but that can be difficult during the 9 to 5 grind.

One of the reasons many people fall behind on their weight loss goals or end up putting on weight in the first place is because they simply find getting the time to exercise so difficult.

We know it might sound like a silly excuse and plenty of people will always say you can always make the time.

But when you add other commitments like family and friends it can simply be too exhausting for many people to even think about doing a session at the gym or going for a run.

Plenty of people are doing jobs that require them to be stuck at a desk for seven hours without the opportunity to move around much.

But there are ways to stick in some light to moderate exercise during your working day that can help ensure you don’t pile on the pounds and stay healthy.

So, without further ado let’s look at my fitness tips, shall we?

Utilise Your Dinner Break

The majority of jobs will have a lunch break in the middle of the day, it could be half an hour, 45 minutes or a full hour.

For many people, this is free time to do what you want so use it!

If you can leave your place of work why not go for a walk or even a light run?

Nothing too strenuous but enough to get the blood pumping, you’d be surprised just how beneficial this extra activity could be over the course of a week/ month.

And if your job as an onsite gym or swimming pool then be sure to use it.

Pack A Healthy Lunch

Many people use their staff canteen or nearby café/ restaurant for lunch, while this might be tempting it will always be the healthier (and cheaper) option to bring a packed lunch with you instead.

You might also want to bring a healthy snack with you like a piece of fruit or bag of nuts as well to avoid the temptation of biscuits and chocolate.

Go For A Walk

Being stuck at a desk or in a cubicle is not a lot of fun so that is why you should take the opportunity every couple of hours to take a short walk to stretch your legs.

Of course, this might not be something everyone can do depending on the nature of your job.

But if you do have the opportunity to take a walk every so often take it.

Sit Properly

Yes, how you sit does affect your health, you should sit erect with your shoulders back.

Try not to hunch over too much and if you have the opportunity to stand while you work do it for at least some of the day.

Also, do some stretches every so often and you can even learn some Kegel exercises as well.

Use Your Commute

Your commute to work can be a valuable time to get some exercise.

If you normally drive then you could walk or bike there instead.

But even if commuting isn’t an option then you could add a little extra exercise to your day by taking the stairs instead of the lift or just generally doing more moving about during the day.

Under The Desk Exercise

Well, this is one of the more unusual yet practical ways to get some exercise while you are at work.

Under the desk ellipticals and mini-exercise bikes might not be the most vigorous of exercise machines but they will help you get some extra cardio in while you are at work.

They are also quiet machines so you won’t be causing a disturbance by using them either.

Have A Water Bottle

Yes we know having coffee and tea breaks is relatively common during the average workday but having too much sugary tea and coffee is sure to reflect badly on your diet and health.

So, instead, make sure you have a water bottle with you as it will help you stay refreshed and hydrated and help you avoid the temptation of sugary drinks.

So, that is a look at all the ways you can stay fit and healthy while you’re at work.

Just a few simple easy changes to your routine can help you stay in shape and aid you in getting your minimum of exercise per day.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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