I know it can be challenging to find the time to exercise, especially when you spend most days in the work office. The good thing is, you’re not alone! We can all struggle to schedule in an exercise routine, but it doesn’t mean it’s not possible.
I always work out early morning, before work as I find excuses to not go after a busy day in the office. But if you can’t get to a session for some reason, there are plenty of ways to incorporate small activities into your work day, which not only increase your fitness, but help to break the boring routine in the office.
To make sure you are working those muscles and getting your heart pumping, try the following:
Walk to work
If you live close enough, ditch the car or bus and walk or ride your bike to work! If you live further than walking distance, park further away, or get off at the earlier stop and walk the rest of the way. You will feel energized from the fresh air, getting that extra oxygen pumping through your organs and muscles, stimulating that brain of yours!
Eat your lunch out
Whether you packed your own lunch, or you need to go buy it somewhere, eating out of the office is a nice way to refresh and recharge. Walking to your lunch destination will burn those extra calories and give you a change of scenery. Try walking to a nearby park or somewhere outdoors for some fresh air and sun.
Take the stairs instead
Wherever possible, take the stairs instead of the lift. With every step, imagine your legs and butt getting stronger and more defined! You will burn way more calories climbing those steps than standing still. And will add to your daily cardio too.
A colleague down the hall needs a document? Take it to them! Need to pass on a message to your boss? Walk to their office and give it to them personally. This extra walking will not only add to your cardio, but allows you to rest your eyes from the computer screen, get off that chair, and socialise!
Sit with a straight back
Sitting up, rather than slouching or leaning on the back rest, is a great way to engage your core, and strengthen your posture. You could swap your office chair for an exercise ball to help you remember to sit up straight.
Standing keeps your blood circulating throughout your whole body, and engages more muscles than when you are sitting. When you stand, you burn around 50 more calories per hour than when you sit. This adds up over the working week – if you stood for around 2 hours a day, 5 days a week, you will be burning an extra 500 calories!
So try standing up to take a phone call, or have your tea breaks standing rather than sitting in the tea room. If your train or bus has limited seats, no worries! You have been sitting at your desk long enough, so why not enjoy the ride standing, and tighten those muscles to stay upright as you fight the bumps along the way!
Have a fabulous day 🙂