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Desk-side Fitness

Desk-side Fitness

I’ve got health and fitness on the brain because of a fitness challenge I’m hosting in my own stuff, so I was thinking about ways to get some more fitness into my cubicle-bound day job. Here’s what I’ve got.

  • Rebuild Your Cube – Some offices are cool with cubicle mods, and others get crabby about it. If you’re lucky, try getting the folks in charge of cubicles to make your desk space (or part of it) into a standing configuration. You can always claim back pain and that kind of thing, but standing and fidgeting are a great way to burn more calories. It also prompts you to waste less time. I turned my computer at home into a standing configuration and found it helped me cut down on my superfluous surfing.
  • Set 25 Minute Timers – Sure, accuse me of being a lifehack Pavlov, but I think setting a timer is a great way to get you up and moving on a schedule. Try getting up and walking briskly around the building, outdoors, at least back and forth to the water cooler. We tend to process at peak capabilities for only 25-40 minutes at a stretch. Use this natural rhythm to your advantage, and for your fitness.
  • Stretch Periodically – No, don’t necessarily do full-on YOGA at your desk, but get up, stretch your hands over your head, roll your neck backwards and frontwards, give your eyes a break from the monitor, try bending at the waist and letting your back muscles unfurl a little. Give yourself every chance to remain flexible throughout the course of a day.
  • Walk at Lunch and in the Afternoon – Schedule in your calendar of choice a 20 or 30 minute walk both at lunch time and again somewhere in the afternoon. Sure, you’re doing this on company time, but it’s also going to help your productivity. If you can’t get away for that long, even a few brisk 10 minute walks will give you some health benefits.
  • Refill Your Water Bottle – Good health suggests drinking your bodyweight divided by two in ounces every day (a 150 pound person needs 75 ounces of fluid a day). Drinking water helps with flexibility of your tissue, recovery from exercise, filling your stomach a bit, processing fats, and drinking more water/fluid requires you to visit the bathroom more often, which will burn a fistful more calories.

Those are the top 5 that came to mind for me. What are your best office-side fitness tips? Comment liberally!

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— Chris Brogan just started a 12 Week Fitness Challenge for one of his podcast projects. Check it out and sign up.

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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