Office Exercise: 5 Ways to Stay Fit When You're Working 9 to 5
“I don’t have time to exercise” is probably one of the most common excuses we use (on other people as well as ourselves) to explain why we’re not sticking to a fitness plan. But being sat at a desk all day doesn’t mean having to stay sedentary. Below we’ll look at 5 ways to stay fit while working a 9 to 5 – and while they don’t come close to getting outside, they’ll certainly help keep you going.
When people start office jobs, it’s very common for them to stop doing as much exercise as they used to. This can be down to simply being sat at the same place for at least eight hours a day, being too tired from work to have a solid fitness regime, or getting into less-than-healthy routines (those after-work drinks every night might not be the best idea).
Funnily enough, switching out pints for press-ups could actually increase your energy in the day, rather than making you feel worse. This is down to better blood flow and thus oxygen among other things – but don’t take our word for it: give it a try! Here’s how to stay fit in the office in Melbourne.
1. Get in the Habit of a Morning Workout Routine
If you aren’t used to working out, doing a fitness routine first thing in the morning probably sounds like the last thing you’d want to do – especially considering it means waking up well before your normal time. But, as we said before, exercise actually boosts energy, so this will get you off to a great start – both mentally and physically.
2. Fit in a Lunchtime Workout
Maybe an extra-early morning isn’t for you. No problem: you can fit a workout in during your lunch break instead. Of course, this may not be practical for everyone, especially if you don’t have a long break, but most people can manage to sneak away even for a short time. Luckily, most places of work (and most houses) are a hop, skip and a jump away from a local park, so there are plenty of places for lunch break workouts in Melbourne. You and a colleague can quickly get out, get a park routine done and get back to the office with plenty of time to spare. After lunch can often be the least productive time of the day at an office as energy slumps, but by squeezing in a little outdoor workout, you can be at the top of your game.
It’s easy to fit in 9 to 5 exercise in Melbourne with such great parks to visit on your lunch break!
3. Organise an After-Work Routine
One of the most practical ways to stay fit when working a 9 to 5 is organising an after-work workout (instead of a trip to the bar). Getting a personal trainer is a great way to keep you committed to working out after you’re done at the office, especially if you arrange for them to meet you there and head to a park together.
If you don’t fancy going it alone, another option is joining a group class or, better yet, organising your own group workout with the rest of the people from your office. With a professional fitness coach, this is not only a great way for everyone to stay fit, but also acts as a fantastic team-building activity.
4. Exercise at the Office
Sometimes a great way to avoid being completely sedentary at work is to simply do some exercises at your desk! There are plenty to choose from, but here are a few that will get your blood pumping. Of course, this should be done in conjunction with a more comprehensive fitness plan, but every bit counts. Here’s to Melbourne office workouts becoming the norm!
Seated Leg Lifts
This one you can actually do while sitting down. Yes, we know that exercising while sitting sounds like madness, but it works! Sit with a straight back and both feet firmly on the floor, then raise one leg so it is hovering off the ground. old it there for about 15 seconds, then lower it to the ground and repeat with the other foot. Repeat for as many reps as you feel comfortable with, building it over time. Another bonus of seated leg lifts is that you don’t actually have to take a break from work while you do them – you can be tapping away on a spreadsheet and keeping the blood moving at the same time.
You wouldn’t know it, but these office buddies are fitting in a covert desk workout right now!
Non-Spinning Chair Dips
Just like you would if you were using a park bench or wall, you can use a sturdy chair to lean on as you dip. Make sure not to use a wheeled office chair (for obvious reasons!), and maybe do this one when the boss isn’t watching. Your legs should be straight out in front of you, your arms by your sides and just behind you in order to clasp the edge of the chair as you lower and raise yourself for as many reps as you feel comfortable with.
5. Watch Your Diet
One of the most important aspects of staying fit is balancing your diet as well as your exercise. At work, dashing to the closest restaurant or ordering straight to your desk can feel so much easier, but try packing a lunch to actually eat healthily (and stop those impulse junk food buys!). It can be tricky to know where to start when it comes to your nutrition and how it ties into your broader fitness plan, so consult your personal trainer for more information, and together you can build a fantastic (and tasty) work menu.
Just because you’re working a 9 to 5, doesn’t mean you don’t have time to stay fit – regardless of what you might tell yourself. Whether it’s an early morning workout, a lunch break with friends, or getting a personal trainer to meet you at the office after work, there are plenty of ways to keep you on track with your career and your fitness goals at the same time.