Don’t let work be an excuse for your sedentary lifestyle. Use these tips to get some exercise during office hours.
A workout isn’t exactly what most of us look forward to at the end of a long day at work. In fact, it’d be great to head right back home and sink into bed. Unfortunately, weight gain is just the tip of the iceberg when it comes to health issues stemming from an inactive lifestyle. A lack of exercise may lead to more serious problems like high blood pressure and cardiovascular diseases. So before you fall into a downward spiral towards a sedentary lifestyle, try these quick and easy ways to sneak in some exercise during your office hours.
1. Stand while working at your desk
Standing up intermittently while you work can help you be more productive and keep you in shape at the same time. A study published in the Exercise and Sport Sciences Reviews found that physical inactivity reduces the production of lipoprotein lipase, an enzyme that breaks down fat. So stand up occasionally to keep the muffin top at bay. Your back deserves a good stretch too, after hours of sitting.
2. Go for the stairs
Go up and down the stairs in your office building. The resistance from stair climbing will work your quads, glutes, calves and hamstrings. If your office is on a high level, start slow and challenge yourself each day till you manage to get to your office without the elevator. That will burn some serious calories every day.
3. Maximise your lunch break
Your lunch break is a great time to sneak in a quick workout. If your office has a gym, a short, high-intensity run on the treadmill will do the trick. Alternatively, pick a farther lunch venue and walk there. And if you need that extra push, sign up for group exercise classes. Working out alongside others will motivate you to achieve your fitness goals.
4. Brisk walk during your errands
Whether you’re headed to the toilet or another part of the office to run some errands, try brisk walking instead of strolling leisurely. You will torch more calories simply by picking up your speed. For instance, walking at 8km/h will burn more than thrice the calories compared to walking at 4km/h (calculated based on a 55kg person).
5. Work out with a colleague
You’re probably not the only one around the office who’s trying to move towards a healthier lifestyle. Find like-minded colleagues and plan for lunch or post-office workouts together. Trust us, it’ll be so much more enjoyable sweating it out with someone. With sweat buddies around, you’ll have less inertia to work out.
6. Turn your commute into a workout
If you live close enough to work, get your daily dose of exercise by walking or biking to work. Alternatively, alight a stop earlier or later so that you cover more distance. Don’t underestimate these additional minutes you’re clocking in, as they can really add up. Walking more will increase the chances of your body tapping on stored fat and whittle down your waistline over time.