It can be hard to keep up with your fitness while working a full-time job, I get it. I see many people each day who suffer from the complications of being hunched over at a desk for 40-50 hours a week. On top of that, if you factor in family, social life, and personal interests, it can feel very overwhelming. At the end of the day, though, if you aren’t taking care of your health and fitness proactively, are you actually the best version of yourself? Are you motivated to dedicate yourself to your work? Are you energized enough to play with your kids after 5 PM? Do you feel a sense of self-satisfaction with what you are accomplishing? I pose those questions because if you answer “No” to any of them, adding in some simple healthy habits can switch them to a “Yes” pretty easily.
Many complications can arise over time due to sedentary jobs such as postural issues, lack of meaningful movement, low caloric expenditure, and poor nutritional habits. These problems then lead to more issues like chronic pain, weight gain, and low energy. This is where I come into play! Breaking this loop of bad habits really is not as hard and time-consuming as it sounds. Follow these 5 steps below to kickstart your healthy office habits:
1. Stretch EVERYDAY
Yes, I mean every day, seven days per week. My clients are rolling their eyes right now because they know this is one of my top principles. Not only will stretching help your mobility and flexibility, but it will also help to increase blood flow, which will decrease pain, improve mood, and enhance focus. If you have time in the morning, it is best to get in 3-5 stretches, but don’t hesitate to add in more throughout the day. Helpful tools can include massage guns and lacrosse balls. Three of my go-to stretches for clients are Cat/Camel, Thoracic Spine Rotation, and Standing Adductor. Click the link to each of those for a video demonstration.
2. Create a Meal Calendar
Depending on your occupation, your day-to-day routine could vary. An easy way to ensure you have the food and snacks needed to be properly fueled is to create a meal calendar. Spend one hour on the weekend to build up a meal calendar that includes your meal plan, ingredients needed, and which days you are grocery shopping and preparing these meals. It is also helpful to try and think of “Plan B” options in case your “Plan A” doesn’t work. These options can include healthy snacks that don’t need extra preparation or healthy meal options at restaurants near you. Nutrition doesn’t need to be boring or redundant – planning is your key to success! See a simple example of a meal calendar below.
3. Plan to Walk 30 Minutes Per Day (Outdoors if Possible!)
Have you ever stood up from your chair and had to let out a big sigh to get your body fully upright? That’s your sign you need to get up and move more. Through the craziness of the day, it is easy to get lost in the chaos and forget to get up and move. At minimum, you need 30 minutes of walking per day – bonus points if you can do this outside. Some people could potentially add this to their lunch hour, but if not, spread it out through your day. For every hour of sitting, you need at least 5 minutes of movement. Although doing “micro-doses” of walking through the day might not seem like much, it will add up to another 3,000-4,000 steps per day, which equates to 150-250 extra calories burned. A caloric deficit of 250 calories per day can lead to 1/2 pound of weight loss per week. Even small amounts of movement can add up!
4. Strength Train
You know I had to include this one in here, right? I could talk about how important strength training is for the human body until I am blue in the face; however, I want to emphasize different ways you could include it into your workday. Location is key because some people might work in a home office whereas others may be in a corporate office. If you are at home, having some weights and bands could be a cheap, easy option to get 15-20-minute workouts in every day. If you work in a corporate office that does not have a gym on-site, this does get a little more difficult. If you are in that scenario, I would highly encourage you to try and find time at least 3 days per week to go to a gym or work out at home. Focus on compound, full body movements and include exercises like glute bridges and rows to improve your posture while working in a seated position.
5. Daily Affirmations
Your health is not just about physical workouts, but also mental and emotional well-being. Exercises for your mind, such as daily affirmations, can significantly impact productive habit formation, mental clarity, and self-image. No matter if they are vocalized, written down, or just thought in your head, these statements are meant to help provide clarity on a person’s goals, values, beliefs, and thoughts. Examples of these include “I am a great parent,” “I believe in my company’s mission statement,” or “I feel better about myself when I take care of my health.” These statements can be broad generalizations or very specific comments about current situations. As a daily routine, this can help ground your mind, organize your thoughts, and improve the retention of positive habits. Start with five affirmations every day before you start your shift, and as you notice the impact, you can add more over time!
Thank you for taking the time to read my article! If you have any questions for me, feel free to comment on the post or send me a personal message.
Nick Fey Fit 