Work-out anywhere! personal fitness training
It’s been said many times on TV, radio and the Internet that work takes a toll on our physical, mental and emotional well-being. For most of us, we often attribute the hazards of work to stress or mental fatigue, which leads to bad habits like binge eating. But do you know the real culprit behind all these things? It’s actually not our work — our brains needs that stimulation. Some of it is stress, but the biggest culprit is something most of us neglect to notice — sitting behind a desk all day. It is a contributing factor to obesity and brings truth to the saying, “One bad habit leads to another.” So what can we do to change that?
Notice I said habit… It’s our habits that define us. With that being said, there are few things that we can incorporate in our daily work life that will make a huge difference in how we feel, look and perform. Let’s break it down into a few simple steps.
#1 Take Frequent Breaks!
Ideally you should have 30 minutes of daily physical activity five days a week. If you aren’t able to squeeze a workout in, read on.
The workout: Accumulate 30 minutes over the course of the day. This means that you can build up to 30 minutes of physical activity over two to three short sessions. Any one session needs to be for 10 minutes or longer to get the health benefits. It doesn’t matter what you do as long as you take the time out. You can easily take a 10 minute water break and just walk around or if driving to work, purposely leave something in the car that you will need in the latter half of your day, forcing you to leave your desk and walk to your car to get it. If you have access to bathrooms on different floors of your office, then try to walk to a different floor instead of using the bathroom on your floor.
#2 Deep Breathing
It’s as easy as it sounds. From ancient yoga to modern zumba, all physical activities have one common element and that is breathing.
The workout: Try taking 10 deep, slow breaths and instantly you will feel energetic and refreshed. Inhale all the way and exhale all the way. Watch for your stomach coming out when you inhale and press is against your back when you exhale. Remember: Breathe from your stomach not from your chest! This simple breathing technique actually does more good than you can imagine. It raises your heart rate, which raises your metabolism, which helps you burn more calories and lose weight.
#3 Roof Stretch
This exercise gets the blood moving in the biggest muscle of your body (your legs). It’s amazing for people who have bad knees, as it provides blood flow into our much-needed joints.
The workout: For this exercise, stand up and raise your heels up like you are trying to touch the roof with your arms up as well. Stretch your body to the max and repeat five times. It’s simple to do and yet a very effective stretch. Standing up also helps us feel energetic and it’s a great way to work all your joints.
#4 Hands Up & Move Your Neck
I am sure you have heard of hands up but must be wondering what’s this move your neck thing? Moving your neck slowly in all direction helps to flex your neck and shoulders muscles and it’s very vital for your health. It helps you stay focused, reduces stress and makes you more productive. Now that’s a bargain, and you can get all of it from this simple movement.
The workout: Raise your hands on the side at your shoulder level and move your neck sideways first then front to back. Repeat five times.
#5 Dare to Be Different
This is one of my favourite tips…dare to be little different. When you decide you want to excel in something, it doesn’t matter whether it’s your diet or workout or your work, if you want to move ahead then you have to be little different. See what can you apply at your workplace from the following pointers:
- Swap your chair for a stability ball.
- Stand up and work as much as you can. (You will be surprised that it’s not that hard.)
- Change your schedule and go early to make time during lunch for a quick power walk.
- Keep a reminder on your desk so you can remind yourself and make sure you follow the tips in this article.
- Drinks lots of water and keep yourself hydrated.
The above workout tips for office-type jobs will not only help your body but they will make you feel good, reduce your stress and will increase your productivity. Now that’s a deal!
For more information about personal fitness training call us on 240.246.5328