Tips to keep yourself fit at work

Exercises you can incorporate into your day

Exercising while at work may seem impossible, but it’s one option for staying fit and keeping your energy up. All it takes is a bit of planning and some inspiration to squeeze in a little movement throughout the day.

Take regular breaks
Whatever you are doing, take regular breaks. Never sit in the same position for more than 40 minutes, less if possible. Get up and walk around.

Swing your arms
If you don’t have time to walk around, at least stand up and stretch. Even if you just swing your arms or take a deep breath, you'll feel more alert.

Take the stairs
Walk up and down the stairs rather than using the lift. Even better, take two steps at a time. But only when going up – it’s safer that way.

Walk further
Park further away from the door or get off the bus or train one stop early and walk the rest of the way to the office.

Don’t go for the nearest option
Use the toilet on another floor (and take the stairs). Similarly use a coffee machine in another department – or on another floor – rather than the nearest one.

Step it up
Use a pedometer and keep track of how many steps you take. You should be aiming for 6,000 to 10,000 steps a day.

Forget something
If you drive to work, leave something important in your car (your lunch, briefcase, etc) so you have to run out to get it (and again… take the stairs).

Don’t always email
Deliver documents or messages to co-workers in person rather than by email. It will give you a walk, it’s more personal and, at the same time, will stimulate your brain.

Step outside
Even if you eat lunch in the office, take five or ten minutes to walk around the block at lunchtime. It will walk off some of your lunch and renew your energy.

Walk while you talk
Get a headset for your phone so you can move around while you talk. And if you need a quick chat with a colleague, do so while walking around the office.

Lose the chair
If possible and practical, sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.

Raise your calves
Perfect when waiting at the printer. While standing, simply lift your heels up off the ground, bring them down and repeat.

Lift your legs
Sit slightly forward away from the backrest and lift one leg at a time about 10cm off the ground. Then tighten your leg muscles and hold for 5–10 seconds. Relax and repeat on each leg.

Roll your shoulders…
To help release tension in your shoulders, roll them forward ten times, then backward.

… your wrists
Roll your wrists regularly, every hour or so, ten times clockwise, then ten times anti-clockwise. This is particularly important if you spend a lot of time typing.

… and your ankles
As with your wrists, roll your ankles clockwise three times, then anti-clockwise. This helps improve circulation.

Stretch
Stand up and stretch your arms, legs and torso. Touch your toes. Bend to either side. This might look a bit odd, but you’ll feel much better for doing it.

Remember your eyes
Give your eyes a break from focusing on your computer screen. Every 30 minutes or so, look away from the screen and around the room. This lessens chances of eye irritation and headaches.

Be creative
Any movement is better than none, so adding short bouts of exercise throughout the day will help you burn more calories and can also reduce stress.
If you have any other ideas, share them with your colleagues by leaving a comment below.


Thanks to Unilever.

Shajahan