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
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!
See Also: Fitness Tips for Busy Professionals
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!
See Also: Reasons to Try Yoga
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
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.
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.
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!