Everyone has the best intentions when it comes to working out, but most people find that they don’t have the time when all the work and social commitments are out of the way. So how about combining the two? We spend such a long time at work each week that it makes sense to work out as best we can within those timeframes. You may not get as good of a workout as you would at the gym, but it will pad out some of those gaps that your working week creates. Ideally, any workout programme would include the following: aerobic activity, strengthening activities and flexibility exercises. The aerobic activity works on your heart rate and breathing, to improve your heart and lung health. Swimming, cycling and running all work this area of your body. Strengthening exercises involve weights and build your muscle mass – they not only increase your strength but also tone your body. Flexibility exercises, such as stretching, relax your body and lower your risk of injury. Best of all, you don’t need any equipment to stretch!
The current guidelines state that adults should get around 30 minutes of moderate exercise five days each week. The best way to check you’re on track is a pedometer – it tracks your progress and it’s small enough that you can carry it around with your at work discreetly. The best thing you need to remember is that your 30 minutes can be done over the course of the day, making it even easier to achieve during the working day. Why not go for a 15 minutes walk on your lunch break and then top it up with the rest of the day. Challenge yourself to 10,000 steps a day (which equates to around 30 minutes) then up your game when that becomes easy. We all get up to grab a drink, chat to colleagues and go to different departments every day, so why not track how much you’re moving? It will motivate you to do more when you see how much you’re doing each day, and you’ll feel confident of your ability to meet your own challenges.
Strength exercises may seem more difficult to achieve at work but the best way to do it is to buy a resistance ball, which will tone up your torso and improve the ergonomics of your workspace. Simple upper and lower body exercises can be done with this piece of equipment, and only takes around 15 minutes – easy to do on your coffee break without interrupting the rest of your work day. Lastly, stretching is the last component of your workout and helps to create a balanced exercise programme. You should work on the areas that are prone to work-related injuries, such as your back and posture. Resistance bands can help with this portion of the programme, helping you to work your chest, inner and outer thigh, hamstrings, hips and quadriceps. You should try to stretch each day, but a minimum of three times a week is a great start. If you want to stay injury-free, you need to ensure that your workspace is ergonomic. This means looking at the distance you sit from your computer screen, the way your hand sits on the mouse and keyboard, and the type of chair you sit on. With these considerations and three inexpensive pieces of equipment, you can create a makeshift gym from your workspace and help to tone up and get fit in no time.
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