How To Smash Your Fitness Goals As You Head Back To Work

As the pandemic is slowing down, many workplaces have started to open again. While this step will surely help get everything on track again, heading back to work again will definitely ruffle our present routine. Remote working has made many activities flexible and doable for everyone, such as working out, self-care, and personal care.

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But now, things might become  stressful for us fitness junkies to find time to work out and travel back and forth from work and the gym. So, the big question here is, how to stay on top of your big fitness goals? From one-minute exercises to workout groups, here are five tips to help you smash your fitness goal while heading back to work. 

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Benefits of Workplace Exercising

Workplace exercises are great to keep you active and healthy without risking your productivity. In fact, exercising during the workday leads to higher productivity and efficiency. Exercising at work can also enhance your mood and reduce stress levels. The main benefit of workplace exercise is it allows you to work out even if you don't have time. 

Now that you’ve learned the benefits of exercising in the workplace, Let's see how to actually smash your fitness goals at work. 

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1. Move More

We all use elevators or escalators to save time and energy (or we are just lazy, no judgment, though!). Instead, you can take the stairs so your body can still be active. This will also help you do some cardio and work on your leg muscles. If your office is on the higher levels, you can take the elevator halfway and use the stairs for the remaining floors if you’re not up for the full climb.  

Another simple option is to walk around as much as you can. While having a phone conference with customers, call them from your mobile and walk during the entire conversation. This will keep your body moving and reduce stiffness. You can also stay more focused if you are walking around. 

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2. Workout Groups

Another fun and easy way to stay active is creating or joining a workout group with your coworkers. You can go on walks together or do simple office workouts together. You can even create challenges to spark some competition. Try running or cycling for a set number of hours for a day or weekend; see who completes their challenge first. 

Working out with like-minded people will increase your chances of exercising regularly, as they will hold you accountable.

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3. Stay Active During Breaks

Whenever you get a break, spend that time being active. Walk around the office or head outside for fresh air. You can also walk up and down the stairs as a mini-workout. Being active during breaks will keep your body and mind healthy. Besides, you will get a much-needed break from your work and the stress. 

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4. One Minute Spurts of Activity

If you don't have enough time to walk around, you can do short spurts of activities at your desk. Some small exercises which you can do while sitting include - 

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• Squeezing your glutes and holding them for 30 seconds up to a minute. 
• Tightening and holding your abs for 30 seconds to a minute. 
• Straightening and lifting your one leg repetitively for 30 seconds and then switching up the leg.
• Moving your knees higher and faster repeatedly for 30 seconds to a minute. 

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5. Standing Desk

As you will be spending most of your time sitting at your desk, you can use an adjustable or standing desk. (Just make sure to ask your employer first). With adjustable desks, you can switch from sitting to standing anytime you need a break. A standing desk can even fix your posture and reduce back pain. Also, standing for a significant time of the day can help you improve your blood circulation and wrist position. 

If you’re really looking to combine your fitness goals and office work, you can also look at getting a treadmill or bike desk.

Many jobs require lots of sitting and typing away at the computer. However, this is not an excuse to skip exercising. Moreover, it is okay to start small and set the bar low. Even 15 minutes of exercise after work can help you stay active and healthy. 

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Instead of finding time for working out, make time for it for a healthier and fitter version of yourself by doing little things consistently throughout the day. 

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