The average office worker’s workday is eight to nine hours of continuous work, sitting behind a monitor five days a week. At this pace, it is difficult to maintain an active lifestyle.
There are several options:
1. Exercise after work or on the weekend
Fatigue after a heavy workload at work does not always allow you to do active sports in the evening. It’s good if there are still forces for this, but what to do with household chores that are left for the evening? On the weekend you want to meet with friends, just relax or do cleaning, spend time with loved ones.
There are many apps and workouts that take 15 to 30 minutes to complete, allowing you to keep your body toned without overexerting yourself. You can choose the number of workouts per week, work out 2 times on weekdays and 1 time on weekends. If you want and know how to distribute your strength, training will be a pleasure.
2. Maintain minimal mobility right at the workplace
Lucky if the office is equipped with special rooms where you can take a break from work to do yoga and various exercises. Many employers strive to maintain a general mindset of a mobile lifestyle. Not all offices have such gym areas, but there is always a way out.
- Take a walk down the hallway or to the water cooler every hour to an hour and a half out of the office. This is the minimum that will stretch the muscles and relieve the brain from the accumulated work information.
- Read more.
- Remax your neck – just pull your head to one shoulder, to the other, tilt your head forward, backward, look around. A small warm-up will give a small effect of mobility.
- If there is no time to walk around the office, you can do small exercises for the back, sitting on a chair. Straighten your back, turn to the right as far as possible, then to the left. Repeat every hour for several approaches.
For a constantly sedentary lifestyle, it’s important to arrange for a little cardio exercise – running, swimming, brisk walking. There is a lot of information on the Internet that the average person needs to walk 10,000 steps a day to ensure the minimum required activity. This figure is not substantiated in any way – in fact, it is simply the first figure that came to the minds of the Japanese inventors of the pedometer. Walking one stop won’t take much time and effort, but it will increase the distance traveled during the day, allow you to take a break from work problems and distract yourself.
It’s convenient if you can sign up for a gym or pool. If you spend money on a membership, you will be motivated to go to the gym and work out. You can work out at home, either using free apps on your phone with workouts, or by video on the internet.
Holiday with benefits
After spending most of the week sitting in front of a computer, don’t spend your weekends the same way. Meet friends or family in the park, walk the city streets or ride a bike – there are many options for outdoor activities. In the wintertime, you can get out to the ice rink or go skiing.
You don’t have to spend all of your free time on sports to follow a minimal exercise plan. Simple physical activity boosts your mood by releasing happy hormones, and if weekend and after-work activity becomes a habit, it’s easier to get into the next workday.