Workouts are not exclusive to a gym. In fact, working out can be accomplished throughout the standard workday allowing you to stay fit at work.
Most people who have offices jobs tend to be sedentary for 8 plus hours of the day. That is extremely unhealthy for the body, especially if you aren’t incorporating any form of exercise during after work hours.
The good news is it’s rather easy to find a few minutes at work to squeeze in some simple exercises.
Here are 8 Ways to stay fit at work by turning your workspace into a workout space.
Workout During Lunch
I’ll admit that I don’t always do this. But, back when I was determined to get healthier, I was working out the full 30 minutes of my lunch break. I would leave sneakers and a change of clothes at my desk and I would walk around the building or go to a secluded area and do some exercises. During the summer when it was too hot I would maybe pick only 2 or 3 days to do this.
This was not only good for me physically, but mentally. For those 30 minutes, I was out of my office and I didn’t have work on my mind.
Exercising during lunch also provides the perfect refresher for the second half of the day. You can do this alone or do it with some co-workers. It’s a get way to stay fit at work and is easy to accomplish.
Get Up Every 50 Minutes
Sometimes at work, the day flies by. We get so busy and involved with projects that we stand up maybe once or twice during the workday. Not only is it bad for our bodies to sit for that long, it also confines us to our office or cubical, which can get depressing.
Set an alarm for every 50 minutes to stretch or walk around. If you work in front of the computer for the majority of your day, you’ll want to do this to give your eyes a rest as well.
By simply moving every hour, you’re keeping your muscles moving and taking a mental break from the pains of the workday.
Take the Stairs
Do you often use the elevator or escalator when getting to your workstation?
Switch it up. Take the stairs! This is such a simple way to stay fit at work because it’s a quick workout without even realizing it.
Stairs are good for the body. There are even workout machines that mimic the movement of walking upstairs.
Just by taking the stairs every day when you arrive and leave work, you are getting in the slightest workout that will make a difference over time.
If you feel like you can’t dedicate the entire week to this, pick 3 days a week that will be stairs only days. This is just as helpful.
Why workout in the bathroom? Won’t people see me? Won’t people laugh and judge me?
The answer is maybe. But, who cares! We all know that the best way to lose weight is to exercise. When I decided that I wanted to lose the 15 pounds that I gained, I knew I’d only let myself down if I tried to commit to a daily workout.
That’s when I thought of the idea of having mini bathroom workouts. Since the bathroom is the only time that you are guaranteed to get up, it’s the perfect time to get your body moving.
These are so easy, most can be done inside the stall away from judgemental eyes. I’ve tried many different exercises during my trips to the bathroom and these are the ones that I had the most success with:
This one saved my butt. Literally! If you only pick one bathroom exercise, pick this one. Squats help reshape the butt (which could be flattened from sitting so much) and it works out your thigh and leg muscles. I started doing 5 squats every time I went to the bathroom. After a few weeks when the squats got easier, I changed it to 7.
This is a simple exercise that anyone can do, even in heels (but still be careful). Just stand up straight and bring one leg up to a 90-degree angle, then switch. No need to jump or move at a fast pace. Remember, the whole point of this is to get your body moving. I do 5 knee-ups on each leg, so 10 in total.
These may be the only workouts that can’t be done inside a bathroom stall. But, if you can do them, your body will thank you! I committed to doing 15 jumping jacks every time I used that bathroom. That’s it. Only 15. It takes 15 seconds and it gets the body moving.
These three exercises are plenty to do in a single trip to the bathroom. They are low impact and still show results. If you often wear heels or a dress to work, find a way to modify these exercises or pick new ones. There are plenty of easy and quick exercises to choose from, these three just happen to be my favorite.
If you stick to these daily bathroom workouts every time you use the restroom, your body will feel more energized and there’s a serious possibility that you will lose weight just like I did.
This is an easy one that can be done anywhere you drive. All you have to do is park in a spot furthest away from the entrance. This forces you to walk a few extra feet every day and is an easy way to get your blood moving.
Honestly, it’s that simple. Just park far and walk. It won’t kill you and it’s a great way to stay fit at work.
Stretching might not be a physical exercise, but it helps to wake up the muscles and get the body moving.
It also has extreme benefits like flexibility, better posture, calm mind, and it’s a stress reliever.
Sometimes, stretching can be the perfect solution in the midst of a stressful and busy day.
For a list of easy stretches to do at work, read: 9 Office Stretches You Can Do at Your Desk.
Stand When You Can
This is a luxury that not everyone can do, but if you are lucky enough to have a standing desk or a podium to work at, utilize it.
While you might not be comfortable standing for your entire workday, alternate between standing and sitting every few hours.
Standing automatically helps the body move around more than sitting and keeps the body more active, healthy, and in shape. Standing can also help with the back pain sitting in a chair causes.
While standing is not some trick to stay fit at work, it does help remind the body to move around and it provides a nice change to the sitting norm.
Everyone’s going to tell you to drink water. But, have you ever wondered why it’s so important?
For one, water helps the body work properly. Your body needs water for your insides to run the way they should. Water also helps prevent headaches, relieve constipation, gives the brain energy, helps with weight loss, gives the body a sense of feeling full, and so much more.
While water isn’t the magic cure-all, it contains exactly what our body needs.
Start by drinking a glass of water in the morning and then literally drink water all day long. A great reminder to drink your water is to keep a refillable water bottle at your desk.
After a while, you’ll start to crave water and see the benefits it has on your entire body.
Track Your Steps
If you have a Fitbit or some other way of tracking your steps, it can be a great way to stay accountable for how much you are moving each day.
Accountability to your steps counter is a great way to stay fit at work and also to get into the habit of walking around.
Change of Clothes
If you want to work out during your lunch break, make sure you bring workout clothes and shoes to leave in your desk. This way, you don’t mess up your work clothes.
With a little effort, it’s possible to stay fit at work. Hopefully these few tips will help to kick-start a fun and healthy lifestyle for you during your work hours.
Best of luck!