Have you just spent the last 5-6 hours working non-stop in the office, without a break... skipping your lunch...your back feels strained and you have a headache from the piles of work on your desk?
Health and Fitness in the office is becoming a big area of concern in Australia and some strategies have been implemented in workplaces such as interventions that encourage standing breaks and the use of adjustable workstations which have lead to positive results.
Studies show that for those working in offices, 65-75 per cent of their working hours are spent sitting, of which more than 50 per cent of this is accumulated in prolonged periods of sustained sitting...
With all that inactivity, skipping meals and high stress come a variety of negative factors such as a slowed metabolism and muscle fatigue, leading to weight gain and an increase in chronic diseases.
Now with all that science stuff out of the way, you might think How do I fix all that?
And with anything, I believe small steps are always needed to implement in your lifestyle, in order to actually get yourself in a great routine that you can easily stick to.
Some strategies that you can start implementing right away, include:
1. Set an Alarm on your phone for every 2-3 hours
Take a walk around the office, perform a few basic stretches/body weight exercises, have a quick healthy meal and drink some water.
Basic quad and hammie stretches, a back stretch ( some yoga stretches work well) shoulder stretches etc. Bodyweight exercises can be things like, bodyweight squats, a few kneeing push ups or full body push ups if you can perform them, etc.
And for water I would recommend at least 2L of water per day. Bring 2L bottle of water with you and try to drink it all during work. It will keep you full and less likely to binge on food, as well as improving your bodily functions, which all rely on a good amount of water intake.
2. Limit your Carb intake and eat Higher Fats
Start eating more Almonds, Avocados, Cheese, Almond Butter and Salmon etc and start tracking your food consistently into MyfitnessPal.
-Studies suggest that a higher Fat Diet, can burn up to 300 calories per day more than a Higher Carb diet. Eg eating a diet with Macros of 20% Protein 60% fats and 20% carbs will burn more calories than a diet of 20% Protein, 20% Fats and 60% carbs. This is because a higher fat diet promotes a Faster Metabolism, leading to the increase of calorie burning.
3. Bring Healthy Snacks with you to the office
Now with most offices, there is those delicious cookie jars, free donuts and what not... Which can really sabotage your Health and Fitness results.
If you come prepared by bringing some home made, Healthy Wraps, Protein Bars, Almonds and Healthy Lunchboxes with prepared food from the night before... you will definitely increase your chances of success with your health and fitness goals.
These are some actionable strategies that you can start implementing right away and keep in mind, you don't have to start at 100%.... Make small changes daily and try to create a routine that you can stick to. Set constant alarms and reminders for you to take action on the above and you will achieve great results!
If you enjoyed this article and want to Learn More about how to take your health and fitness to the next level, you can always apply for a free fitness consultation with me and learn how you can achieve your goals even faster with my online coaching!
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