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How do you stay fit at a desk job

How Do You Stay Fit at a Desk Job?

Today is World Heart Day, a great time to talk about how we can improve our health and thereby lower our risks of heart disease. We talk about how we can balance our work lives as well as incorporate some activity into our 9-5 daily schedule.

We work hard for the money, and it works hard on our bodies. Long workdays can take a toll on the body and the mind. Goodies in the office and after work happy hours tend to make us lose track of our self-care. When working in an office takes up most of your day, you may catch yourself gaining weight without even noticing it! Considering a sit stand desk can help you become more active while working long hours in an office environment, thus gaining various health benefits.

Being in the office all day should not stop you from taking care of yourself. Spending all day at work really means that you need to make a real plan on how you will take steps to stay healthy daily.

We spend most of our time at work. Sometimes we may feel stress during the workday. The workplace becomes our second home, and it can take a toll on the mind and the body.

Use this article as a guide to staying fit in the office. We’ve included five tips to stay fit and some great office workouts.

1. Take The Stairs

Taking the stairs is one of the easiest ways to stay fit in the workplace. It’s an efficient way to increase your heart rate and get some cardio in. Challenge yourself and increase the amount of floors you walk daily. Time yourself. Thirty minutes of stairs a day will have your glutes looking great. It’ll also keep you active throughout the day.

The Health Promotion Board notes that taking 7,500 to 10,000 steps per day can lower your cholesterol levels and blood pressure and also improve your glucose level. Taking the steps is also good for your heart, and it helps to reduce the possibility of many diseases, including heart disease and your risk of heart attack.

2. Get A Smartwatch

monitor health at workIf you love gadgets and trinkets, you’ll benefit from getting a smartwatch. A smartwatch can help you monitor your health throughout the workday. If you’ve been sitting on your butt too long, the smartwatch will let you know that it’s time to get up and go for a walk up the stairs.

If you suffer from health issues, you’ll benefit from a smartwatch. A smartwatch can monitor your heart rate.

A smartwatch will also monitor your weight and keep track of your calorie intake and your exercise productivity. A smartwatch will help accomplish all of your health goals and keep you alert in the workplace.

3. Take Frequent Breaks

Once you get a smartwatch, you can set an alarm to remind yourself to take breaks. Taking breaks will help you get up and stay active throughout the day.

Stressful work environments can cause you to snack heavily, drink more, and overeat. When you sit down eating all day, it could cause health problems like diabetes and heart issues.  

Get up and take a break. It will help your mind, body, and soul during the workday.

4. Take Calls While Standing Up

Have you ever just stood up at your desk and got some work done? You should definitely give it a try. Spend a recommended thirty minutes standing at your desk daily. It’ll help get your energy level up and get your brain moving faster. If your desk is too short to stand, just make a point to get up and stand throughout the day. Stretch out your arms and legs, maybe even jump up a few times. Check out below for a list of exercises you can do at your desk.

staying fit at your desk job

5. Work Out In The Middle Of The Day

Have you ever tried working out in the office? There are some easy moves you can do right at your desk, and if you have a gym in your office, you should definitely take advantage of it. Use your lunch break to get some quick cardio in and eat at your desk.

If possible, skip out when you have some free time during the day and check out a yoga class or a cycling class. Bring a change of clothes and make it an active break. You’ll feel amazing when you go back to work. You’ll be rejuvenated and ready to tackle the rest of the day.

Office Workouts

Believe it or not, there are some awesome workouts you can do right at your desk. Even the smallest bit of movement during the workday can be beneficial to you. Office workouts can save you from the risk of heart problems and other health issues. Here are three quick and easy workouts to try during the workday.

office workout

1. Triceps Dips

Find a chair without wheels. You’ll need to be stationary during the tricep dips. Move to the front of the chair. Face your hands forward and lean your palms flat on the chair. Use your elbows to bend back and move as close to the chair as possible. Straighten out and begin the movement again. This move is almost like doing pushups with a chair. It’ll help strengthen your triceps and get you moving without even leaving your desk.

2. Desk Push Ups

The desk pushup is a little different then the triceps dips. First of all, you’ll be using your desk instead of your chair, but just like the tricep dips, you can complete this exercise without leaving your cubicle.  Step back and place your hands flat on your desk. Your hands should be flat down about shoulder-width apart. In a pushup motion, lower yourself down while tightening your core. Push back up and straighten up your arms. Be careful not to lock your elbows during this move.

3. Arm Pulses

This simple pulsing movement will get your blood running and your breathing stable. You won’t need any materials, and you can do this at or away from your desk. Stand up straight with your arms at your side. Face your palms forward with wide open hands and pulse for about 30 seconds.

6. Get A Standing Desk

Bamboo Electric Stand Up Desk AustraliaIf your workspace allows you to customise your desk and chair, you may want to consider getting a standing desk. Sitting for long periods of time can cause health problems. Standing desks are practical ways to reduce the amount of time you spend sitting daily. A standing desk will allow you to switch your posture throughout your workday. You can still sit at times when you have a standing desk, but they give you a variation and options for your posture. Learn more about the benefits of height adjustable desks here.

Ultimately, incorporating more activity into your work day is an easy and effortless way to improve your health and avoid heart disease. We encourage you to use these tips to stay fit at your desk job!

Visit Zen Space Desks for great options for standing desks and other alternative workspace furniture options. Zen Space desks pride themselves in creating ergonomic solutions for better lives in the workspace. Consider a Zen Space height adjustable desk for a chance to improve your health and productivity.

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