We’re a few weeks into the new year, so how are you doing on that resolution to be healthier? If you’re like many people, your commitment may already be waning. Stay focused! Aristotle said, “We are what we repeatedly do,” so it’s important to break through mental walls and stay committed to your resolutions longer than a few weeks. Shaking up entrenched behaviors isn’t easy, but the rewards can be worth the work.
For people with desk jobs, it can be particularly easy to fall back into old routines. In the office, bad behaviors are harder to avoid. Donuts and other sweets are seemingly always available. You’re sitting with minimal activity for long periods of time. And, by the end of the day, you’re often too mentally drained to make it to the gym.
To help you boost your energy level at work and focus on making healthier choices, here are few quick tips for staying active in the workplace.
Remember to move
Sitting all day is damaging to your body. Some studies have shown a relationship between sustained sedentary behaviors, like sitting at a desk for long periods of time, and the increased risk of cardiovascular disease. So, it’s important to get up and move regularly throughout the day. However, when you’re deep in the zone on a big project, a few hours can pass without even realizing it. Fortunately, there’s a simple solution to help combat the effects of a sedentary job. Set an alarm on your phone or computer to remind you to stand up and move around once an hour. You don’t have to do a full workout routine, simply taking a minute to stretch at your desk or do quick walk up and down the stairs can help fight the bad effects of sitting. And, if you can work in about 30 minutes of exercise activity—like walking, cycling, running, etc.—you’ll be on your way to feeling better in no time.
Do simple exercises at your desk
If you’re looking for a little more activity than simply stretching or taking a walk around the office, there are a wide variety of body weight exercises you can do at your desk. A few examples include:
- Chair squats – a similar movement to doing weighted squats in the gym, this exercise can do wonders for building your core and lower body muscles.
- Desk push-ups – a great way to work your chest, triceps, and core muscles, use your desk to do a simple push up movement.
- Stretching – even a simple stretching routine does a lot more for your body than you might think. And you can combine a variety of other exercises into the movements as well.
Get the team involved
Chances are you’re not the only one in the office who wants to live a healthier lifestyle, so why not attack your resolutions with a united front. From identifying accountability partners to weight loss contests, there are many ways to get your team involved. And, if everyone is working toward the same goal, it’s easier to avoid unhealthy choices like picking up donuts on the way to work or going out for fast food at lunch.
What are some ways you keep your body moving in the office? How do you avoid unhealthy eating and snacking habits at work? Let us know in the comments section below.