Take Your Desk Job to the Next Level
The idea of being active seems exciting, however, if you work at a desk, movement tends to pause a lot. Sitting for long hours can hurt your body in multiple ways; weak bones, loose muscles, hunched back. Keeping fit during work hours can be hard, so we’re here to suggest tiny changes that will fit your routine perfectly. No extra effort and motivation at the desk while staying fit? Absolutely!
- Twist your mornings
Mornings are the most important, unfortunately, our busy schedules have made us neglect this golden time. Your morning rituals set the mood for the whole day, a low-intensity workout, 10 minutes of yoga, or even a few stretches will release the happy hormones in your body. This practice will improve your strength, balance, and flexibility, helping you sit in the right posture for long hours. Days when waking up early feels like a task, park your car far from the office, or get off one stop before your destination and walk your way to health. A brisk walk to start your day can leave you feeling refreshed and rejuvenated.
- Powerful Breathing
Most importantly, practice deep breathing! We cant emphasize enough on how important it is to breathe full and breathe in deep from time to time. A great technique to start is the wim-hof breathing method. Wim Hof recommends practicing right after waking, or before a meal, when your stomach is empty. Here’s how:
- Get comfortable lying down or sitting
2. Take 30 – 40 deep breaths
3. Exhale one final time and hold your breath until you feel the urge to breathe again
4. Now inhale fully and hold for 15 seconds.
5. Repeat this 3-4 times
This technique will expand your lungs, improve your mood, attention span and significantly reduce anxiety.
- Water is your best friend
Staying hydrated throughout the day is important as it helps your mind function better. Confusing thirst with hunger is very common, it makes you reach for that bag of chips on your desk. Understanding your body’s needs will save you from such unwanted calories that can be fulfilled with H2O. For a more refreshing touch, add 2 slices of lemon and mint leaves. Watch them do the magic of flushing out toxins. Drink your water through your fruits! Carry atleast two servings of your favorite water rich fruit. Bring an orange, peach, pineapple, or slices of melon to work and hydrate!
- Take a walk
Staying fit at work can also be done in simple ways like taking a quick walk outside the workplace to help you clear your mind. The more you interact, the more your ideas broaden.
- Staircase to fitness
Avoid taking the elevator, go for the stairs. If your office is way up high, then take the elevator from the first floor. It’s a great way to strengthen your quads, glutes, and burn some calories along the way. According to the Harvard Alumni Health Study, climbing stairs is said to reduce the risk of strokes. The report found that amongst eleven thousand men, those who climbed at least 20 flights per week were more recognizable for a reduction in their risk of stroke over the long term.
- Vision Mission:
Spending several hours glued to your computer screen can cause tiredness and irritation to your eyes. Pomodoro your way to success! Take 5 minutes break every 25 minutes of work. During this time, shift your focus from the screen and try blinking rapidly for a minute, to help moisten your eyes. Use an anti-glare screen shield or blue light filter on your computer to protect your eyes from the blue light emitted by devices. A 2017 study done by the University of Houston found that participants wearing the glasses showed about a 58% increase in their nighttime melatonin levels.
- Avoid Overdoing
Ever since the rise of competing businesses, stress has become a part of the work routine which can impact you negatively over time. Taking up more tasks than you can cater to is one of the main causes of stress, therefore, tackle the ones that hit the top of the priority list first. You need not pressurize yourself into finishing everything on your plate all at once.
These simple steps will keep you attentive and get you in the flow!