Although some are lucky enough to have an active job where they are up and moving all day, many people have jobs that have them sitting at an office desk for most of the day.
The average office worker might still have time in their regular schedule for fitness training, but for busy office workers some types of training are better than others!
Believe it or not, for the office worker a workout is the perfect solution to battle burnout!
Best Health Tips for Office Workers – Exercise & Physical Activity
Fitness training for the office worker may seem like a difficult concept, but these tips will help any busy office worker coordinate their fitness schedule to get healthy, deal with work stress, and better suit their daily routine!
Sitting too much can cause severe damage to your alimentary system, causing food to digest slower and making the regular defecate pretty painful, sometimes accompanied with blood.
When we stop moving our muscles, the energy supply to our brain is limited, resulting in a phenomenon known as “Foggy brain”, where your perceptions are also limited.
Your legs can also suffer, resulting in huge pain in the bones and the joints, due to the deficit of calcium and potassium in them. Your muscles are also undergoing a degeneration, as limited movement isn’t allowing them to work properly.
The discs in your spine can also be damaged, as one muscle is known as psoas, which connects to these discs, won’t make the discs work properly.
Overall, your whole body is receiving pain signals and sometimes you may wonder what could cause it, not knowing that sitting at work could be the main reason for it.
Check out these tips for office workers which involve physical activity!
See Also: Fitness Tips for Busy Professionals
Benefits of Using a Standing Desk in the Work Place
This has been a revolution in the work places all around the globe. Many of the people suffer due to long sitting hours at work.
But having a standing desk is allowing your body to balance the weight properly everywhere on your body.
This will allow you to avoid problems in your spine, in your hips, and in your joints.
Being able to find a balance of taking a break and checking emails when you’re at your desk can be difficult, especially if you’re a really busy person. Trying to remember when to take a break and stretch can be really hard, which is why I’m suggesting for anyone who has an office job should invest in a standing desk.
May Lower Risk of Heart Disease
Prolonged sedentary time can increase the risk of heart disease, which is why you are encouraged to take a break if you sit all day at work.
However, if taking a break is unattainable, a better option to invest in a standing desk.
We all know that spending time on your feet is beneficial for your healthy heart.
Can Lower Obesity Risk
In addition to lowering risk of heart disease, standing desks can lower obesity risk.
Of course its not going to make you fit, but it can help with burning calories and boosting metabolism. This is no way of substituting your work out.
There has been some studies that show that using a standing desk can burn over 170 additional calories, which is almost 1,000 calories burned each week by just standing at your desk.
Reduce Cancer Risk
There has been a lot of studies that show certain cancers are caused by sitting for too long.
A study from 2011 has reported that 43,000 cases of colon cancer and 49,000 cases of breast cancer annually are caused by prolong sitting.
We should take these studies as a grain of salt, however, we know that prolonged sitting can cause more harm to you compared to standing.
This is why we’re encouraging professionals to invest in a standing desk converter.
Helps Improve Mood and Energy Levels
A standing desk can have a positive influence on your overall well-being.
Workers that use a standing desk have reported less stress and fatigue than those that remain seated entire work days.
In addition to improving mood and energy levels, standing desks can increase productivity.
When you’re less stress, you’re more likely to get more work done in a timely manner.
There hasn’t been any evidence that converting from a sit to stand environment will impact your work tasks.
Read More: How to Increase Brain Power
Better Posture and Reduce Back Pain
Back pain is one of the most common complaints that people have when they work all day long.
There have been studies done to employees where they’ve decreased their lower back pain when using a standing desk.
In fact, studies have shown that if you reduce your time sitting by 66 minutes per day, you’re likely to reduce neck pain by 54%, and improved mood states.
If you’re a professional and have a office job, we suggest you invest in a standing desk. There are a lot of benefits of having one: increased posture, reduced back and shoulder pain, and improve productivity throughout the day.
There are a lot of different standing desks on the market however, Desk Advisor is a good resource for anyone looking to finding the best ones.
Learn More: How to Improve Your Posture Through Your Feet
Use a Treadmill Along with a Standing Desk
Well, if a standing desk won’t do the work for you. Either you feel bored standing for long period of time or whatever maybe the reason, you can get a treadmill for desk at work.
The cost isn’t very big, and it allows your body to be even more productive while you are at work, or doing your work from home.
But, you need to be careful to not over-work on the treadmill, as your body can meet the negative effects of working too much on the treadmill.
Periodic Stretching Can Be Significantly Beneficial
In between meetings or daily tasks at your desk, there are plenty of stretches you can do while sitting or lying down.
If you are sitting in your desk chair or armchair, a torso twist from left to right is effective at working your upper body without having to physically move anywhere.
Ankle twists can also loosen up tendons that might have tightened up due to your inactive lifestyle and touching your toes — or stretching down as close as you can toward your toes — can loosen up your hamstrings and arms, generally getting that blood pumping.
Start and End Your Day with Yoga:
Yoga is not the best muscle building type of training, but it is incredibly effective and helpful for all our bodies.
Especially for those who have to sit at a desk for 7-8 hours per day, starting and ending your day with a yoga practice can significantly improve your back, hips, and overall body.
Many people who have office jobs would love to feel healthier even though they are seated for most of the day, and adding in additional yoga practices can help with this. Make yoga part of your daily routine!
Take Your Training Outside:
If you are spending 8-9 hours inside for your job every day, it can be extremely helpful to do 30-45 minutes of training outside on your training days.
Even if you are just going for a brisk walk, outdoor training allows you to breathe fresh air, and absorb Vitamin D from the sun. Planning to train outside can also be very helpful with relieving the boredness factor of planning to spend more hours inside.
Plan your next post-work workout outside, and I am sure you will be more excited than ever!
Learn to Love Interval Training:
If you are really looking to make a huge difference in your health and physical appearance while also working an office job, High Intensity Interval Training is your best friend!
Using anaerobic training such as HIIT, you can easily burn all the calories you need, and work your muscles for hypertrophy, in 30 minutes or less of training time per day.
This will leave more time in your schedule to do activities outside, or just to live a normal life.
There are many different types of HIIT, but Tabata Intervals and Escalating Density Training (EDT) are two of the best options! Take a look at this type of training for optimal efficiency of your time!
Additional Reading: How to Do a HIIT Workout for Your Legs
How to Eat Healthy as an Office Worker
Eating a healthy lunch at work is not as easy as it sounds, especially with the stress and time constraints of many of our daily lives. The key to consistently eating a healthy lunch and staying on track with your fitness goals is to pre-make meals which have the necessary nutrients and taste that you want.
Even though the schedule of the typical American doesn’t allow for many home cooked meals out of the kitchen, there still are healthy lunch and healthy dinner ideas which you can find easily!
If you struggle with your diet, keep reading below!
Think Carefully About What You Eat
New York fitness guru Mike Vacanti has worked with some leading poker professionals — who spend hours a day sitting at poker tables — helping them to shed some pounds and feel more positively about their game play.
Vacanti doesn’t believe losing weight has to be rocket science; it’s about eating the right foods.
Vacanti believes having good options on hand that aren’t in need of your time eliminates friction and enables you to make a healthier snack time or mealtime choice.
Avoid the easy fast food option and replace it with fresh vegetables or protein-packed meats that aren’t deep-fried, and you’ll probably experience an immediate difference in your body’s health.
Slow Cooker Meals are Great Healthy Lunch Ideas
One of the easiest ways to pack essential nutrients in to your daily lunch is to prepare a soup/stew in a slow cooker, InstaPot, or a pressure cooker, and bring it with you to your place of work each day.
Slow cooker meals can easily last you 4 to 5 days, and will be filled with vitamins and minerals that you wouldn’t normally be getting.
Along with this, they are also extremely filling!
An easy slow cooker recipe which you can bring with you to work could be a soup with chicken, potatoes, carrots, onions, peas, and quinoa.
This soup is instantly full of nearly all vitamins and minerals you need, and can easily be brought to your place of work in a container! Adding fresh spices to this adds other health benefits as well!
I highly suggest that you add as many vegan protein sources as possible, because they will fill your body with nutrients and increase your metabolism.
When making slow cooker soups, don’t be afraid to add too many ingredients! You can easily make your soup or stew hearty by loading it up with various vegetables, and you will certainly be full enough to get you through your work day!
Always Carry Healthy Snacks
If you struggle with snacking throughout the day, I suggest that you try always carrying around almonds, peanuts, or sunflower seeds. These types of healthy snacks will easily control your appetite, and help you get to lunch-time easier!
Although many of us have busy schedules, it is not an excuse to eat unhealthily!
There are certainly options to bring a healthy lunch to work with you every day, and options which do not require you to cook a huge meal every morning. Use these tips and help yourself eat healthier than you ever could have imagined!
Are You a Workaholic?
A workaholic is one who seems to love his job more than himself.
It is good to have priorities in life but not at the risk of one’s mental and physical health. One can do only that much as the body is willing and allows.
It is of utmost importance to take care of one’s body and mind to be able to move forward in the fast-paced world of today.
It is easy to forget to look after yourself while focusing on your career but it is equally important to take care of yourself first.
How Workaholics Dis-Balance Their Lives?
Workaholics seem to forget that a break not only helps them to rest from work but also to rejuvenate the body and the mind. It is the easiest way to re-energize oneself and increase one’s productivity at the workplace.
Most workaholics seek experienced therapists or counseling when there is an imbalance in the work life.
This needs not be the norm if one takes care of their body and mind.
What Are the Symptoms of Workaholics?
The first sign of identifying a workaholic is when there is no work-life balance.
They are so focused on moving ahead that they do not realize that they are on their way to burn out and become disenchanted with their work. Workaholics tend to be more sensitive as they suffer from anxiety and depression.
They also feel angry and tired physically.
These symptoms should be checked and fixed immediately.
How to Fix Workaholic Behavior?
Unwind and Relax
The first thing a workaholic should learn to do is to let go and take a break from work. It is essential to spend more time with friends and family and enjoy the pleasures of life.
It is a good idea to take up any kind of physical activities or pick up a new hobby.
Yoga & Meditation
Yoga and meditation help one connect with the body and the mind and clear out all the negative elements inside them.
They help one feel good from within and outside and take a better view of their life.
See Also: Yoga for Athletes
Counseling and Therapy
Often workaholics don’t realize when they have burnt themselves and lose their self-control. They tend to be oversensitive and irritable and have angry outbursts.
Counseling and therapy help put things into perspective and teaches one to reconnect with himself.
A good massage therapist or counselor helps one take back control of his life and motivates him to move on to get better.
Massage & Relaxation
A good massage is one of the quickest ways to feel good as it helps relax the muscles.
It soothes all the sore muscles and calms the nerves and the mind. There are different types of massage to choose from and it is advisable to discuss your needs with the masseur.
Taking a Vacation – Why & How to Take a Break From Your Workaholic Life for Your Health
Even if you love your job, taking a vacation is one of the most important aspects of having a healthy work – life relationship. According to a research study published in Stress & Health,
“Partial correlations and regression analyses showed that employees reported higher H&W during vacation, the more relaxed and psychologically detached they felt, the more time they spent on conversations with the partner, the more pleasure they derived from their vacation activities and the lower the number of negative incidents during vacation. Experiences of relaxation and detachment from work positively influenced H&W even after returning home.”
Unfortunately, not everyone gets as much vacation time as necessary.
Time off adds up quickly. Your dog was sick, and then you had to go to a wedding.
Your annual family vacation came up, and at another point, you took off for an anniversary getaway with your partner. After all of that, the end of the year is looming, the paid time off is dwindling, and you still have a last-minute vacation you just need to take.
So, what do you do when the annual vacation time has been used but you still need time off? You look for ways to safely exceed your workplaces vacation allowance.
Here are some tips and tricks on how to wrangle those extra vacation days without losing your job.
Have you been in your role for a while now? Do you have a strong working relationship with your boss? Maybe it is time to negotiate for more vacation time.
This will depend on the employer and the company practice, but it is worth it to ask. Most employers want to be fair to all employees, so negotiating for more time may work—if you can prove to your boss that it’s a reasonable request or something you absolutely cannot forego.
Accrue Overtime or Comp Time
If you know you need to take extra time for a vacation, wedding, funeral, or unexpected life event, try building a bank of overtime or comp time. If there are a few weekend events to work or a chance to log extra hours prior to that extra time, do it!
Chances are your employer will be willing to “give back” your time as compensation for going the extra mile. However, try not to make assumptions about overtime or comp time. Instead, ask questions about standard practices.
Employers who value their employees will be willing to adjust schedules and give time back for working additional hours and long nights.
Schedule Around National Holidays
National holidays, like Memorial Day and Labor Day, typically provide the golden opportunity of a three-day weekend.
It is a chance to take that vacation or trip without dipping into the vacation time or minimizing how much you’ll use.
If you are running short on vacation time or are planning the days in advance, look to schedule trips around these holidays. It is an easy trick, and the holiday typically means some offices are less busy than usual.
Sick days are intended for illnesses, doctors’ appointments, and staying home with sick children. But sometimes, those sick days are needed for when you are just sick of working.
If you’re in that state of mind, it’s worth it to take a gamble on calling out the morning of or day before and use a sick day as vacation time.
If you call in sick, most employers will take your word for it and wish you well. However, others might require a little more proof, such as a doctor’s note.
Although you might be uncomfortable about trying this method, the internet is a vast resource with methods to help you acquire a doctor’s note—even if you didn’t actually go to the doctor. For example, is easy to find doctors’ and excuse notes that are reliable through sites like BestFakeDoctorsNotes.net.
Taking this route is a matter of personal preference as some people might find it conflicts with the values they hold. But remember that sick time can go hand-in-hand with mental health.
Sometimes vacations or a day off are critical to mental health just as much as recovering from a physical illness or yearly cold.
Some people live to work and others work to live. If you are in the latter category, you might find yourself stretching your vacation time as far as it can go. Work is definitely important for a myriad of reasons, but so is your mental health and well-being as well as your happiness.
If your mental health needs a little more time off, fight for it.
Be creative and find solutions that work for everyone and, most importantly, don’t cost you the job.
Concluding Thoughts – How to Stay Fit at a Desk Job
If you work an office job, this does not mean that you can’t have the body you want.
Some people have the easier path since their day-job involves more moving around, but there are still plenty of options for workplace wellness.
Use these tips in your life to build the body you have always wanted, regardless the amount of hours you sit in an office each day!