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Is Your Job Impacting Your Health? Here are 3 Ways to Combat Unhealthy Work Practices

Is Your Job Impacting Your Health? Here are 3 Ways to Combat Unhealthy Work Practices

Sitting at a desk for hours at a time can be both mentally and physically draining, and according to a recent survey by CareerBuilder, more than two in five full-time workers say they have gained weight in their current job, with women reporting higher levels of weight gain than men.

Most blame their weight gain on sitting for the majority of the day, feeling too tired from work to exercise, and eating more because of stress. Sound familiar?

In my case, I went from being a fairly active student who exercised regularly and was on my feet a lot as a part-time waitress and bartender, to working full time as a writer, which meant I was suddenly spending eight hours or more each day just sitting at a desk.

Working from home also meant I no longer had to commute to work, and while this technically should have freed up more time in my schedule for exercise and healthy eating, the reality was a bit different.

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Long story short, it got to the point where I was so out of shape that even climbing short flights of stairs left me breathless and people who hadn’t seen me in a while were congratulating me on my pregnancy (I wasn’t expecting). It was at this point that I realized I was going to have to make some serious lifestyle changes.

The first and most important thing I had to acknowledge is that while it’s not impossible to stay physically fit when you have a desk job, it does mean you’ll have to work a lot harder at it than someone in a more physically demanding line of work.

So if you’re looking for effective ways to combat your less-than-healthy work habits, here are three important things you should start doing today.

1. Don’t ignore your stress

In addition to affecting your mental wellbeing, stress can have a huge impact on your physical health too, and research shows that it can contribute to gastrointestinal problems and heart disease, and may even slow your metabolism.

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Interestingly, the CareerBuilder survey found that workers who reported lower stress levels also reported less weight gain, so if you’re looking to lose weight, finding ways to manage your stress and achieve a better work-life balance should be your first step.

Start by figuring out what your triggers are and how you can avoid or better manage the resulting stress. For instance, you might feel most anxious when you have a hard deadline coming up, in which case you could try to break projects up into smaller chunks to avoid a last-minute rush.

Or, if your stress levels tend go up towards the end of the week, making an effort to get plenty of rest and exercise on days you know will be particularly stressful can help you cope.

2. Change your snacking habits

Even if you’re health conscious during mealtimes, it’s easy to pack on extra calories throughout the day without even really thinking about it, especially if you’re prone to stress-eating.

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This is not to say that snacking is bad, and in fact, research shows that the right type of snacking can help you control your appetite and avoid overeating later on. However, it is important to make conscious decisions about what, when, and where you eat.

First of all, try not to eat at your desk, as studies show that this type of mindless eating can cause us to overeat. Instead, make an effort to leave your desk and sit somewhere peaceful where you can focus on your food and enjoy the different flavors and textures without being distracted.

Secondly, if you know you’ll be snacking throughout the day, pack healthy snacks that will satisfy your cravings without filling you with empty calories and harmful chemicals.

High-protein snacks such as nuts along with raw fruits and vegetables are best for giving you an energy boost at work, but it’s best to portion out your snacks beforehand, as even healthy snacks will cause weight gain if you eat too much.

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3. Make exercise a priority

Aside from helping us stay physically fit, exercise can be a huge stress and anxiety reliever, so while you may not feel like you can fit exercise into your already-busy schedule, the truth is that if you want to avoid workplace burnout and stay healthy, you simply can’t afford not to exercise.

Of course, this is easier said than done, but when it comes to weight loss, consistency is extremely important. Fitting in just 20-30 minutes of high intensity interval training each morning before you go to work can actually be more effective than working out for two hours at a time once or twice a week.

What also helped for me was finding a form of exercise I actually enjoyed. Whether it’s running, yoga, body-weight training, dancing, swimming, or playing a sport like tennis or basketball, find a way to get moving that will be enjoyable rather than a chore.

Once you realize just how much of a difference exercise can make in your life, it will become just as important to you as eating or sleeping. You will make time for it, even if that means getting up a bit earlier, turning your commute into a workout, or fitting in some exercise during your lunch break.

Featured photo credit: Photo by Christopher Campbell via unsplash.com

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Marianne Stenger

Writer, Open Colleges

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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