If you work in an office, chances are you spend most of your day sitting down, which can have serious consequences on your health. If the idea of Pilates, HIIT classes or the treadmill scares you, however, there are plenty of things you could implement in your daily routine to help you keep fit. In honour of National Fitness Day, a nationwide celebration that highlights the importance of physical activity in helping us to lead healthier, happier lifestyles, here are a few helpful tips from Doctorcall to help you kickstart your way to a new era of health and fitness.
As summer ends, soon the new year will be ushered in, along with the plethora of gym-related resolutions that will be taken up only to be dropped again the following month like a humble squat. You do not need to wait until the new year however, to get moving on your fitness goals. Physical activity is always more enjoyable when there are more people involved, so if you’re stuck in second gear (or fancy some friendly competition), get your friends and colleagues involved and try out our 6 tips to keep fit at work.
The one where you go on a break
Take a break from the screen and stretch your legs. It’s easy to spend the day tied to your desk – in fact a new survey found that most people (81%) spend between four and nine hours a day sitting at their desk. Taking a break, however, not only boosts productivity and creativity, but also helps to reduce stress and exhaustion. Constant sitting, on the other hand, leads to a sedentary lifestyle, putting you at higher risk of heart disease, depression, obesity and diabetes. Just a 5 minute walk every hour is beneficial to physical health. So take a break, grab some frozen yoghurt or something.
The one where you go out
Studies show that more than a third of British employees choose to have lunch at their desk – more than 1 in three British employees work through their lunch every single day. Employees often feel chained to their desk due to high workloads and demands, but (even when the rain starts to pour) making the time to get some fresh air can help you to combat the afternoon slumps, with research showing that it’s not only physically beneficial but also helps you to feel more enthusiastic and relaxed.
The one where you … Pivot!
Instead of using the lift, try taking the stairs instead, even if it’s just one floor. If your busy schedule is preventing you from taking the necessary steps you need to get fit, even the smallest of changes can help make a difference. Exchange your shortcuts for one that is not cut in half.
The one where you run
Try incorporating exercise into your commute, whether it’s running or cycling, or even if it’s just switching part of your journey to physical activity. If you drive to work or take public transport, try getting off one stop earlier, or parking slightly further away and walking the rest of the way. Be so far from the line that the line is a dot to you.
The one without all the cheesecake
The office can prove a dangerous place for the waistline, amidst the birthday cakes, the biscuit tins and Christmas. So ask yourself, what are they feeding you? and stock up your drawer with healthy snacks instead such as nuts, protein bars and dried fruit – or switch to fruits, to help curb the afternoon hunger pangs.
The one with the Routine
Finally, staying fit is about commitment. We spend the majority of our waking hours in the office, so just making some small changes to your daily routine can help make a big difference to your health.
Create a routine and stick to it, and most importantly, make sure that you enjoy it – whether it’s chatting to friends while you’re out walking at lunch, or walking to your favourite coffeeshop.
Evidence from ukactive shows that the average adult spends eight times longer watching on-demand TV than exercising. Being active does not only help support our physical health but also improves our mental health.
The last one
If you are experiencing any pain or injury or other health conditions preventing you from physical activity, get in touch to find out about our range of Physiotherapy services, available through our clinics in Manchester.
National Fitness Day takes place on Wednesday 25th September – all across the country, employees are being encouraged to trial a new fitness regime. Follow #FITNESSDAY for all updates.