With an office job it is easy to quickly find yourself out of shape. Even if you aren’t gaining weight, you are losing muscle tone, will have less energy, and will be in a less cheerful mood if you don’t exercise regularly. Here are 7 ideas for how to work physical activity into a sedentary lifestyle, plus some advice on how to make the healthy habits stick.
1) Take the stairs.
You’ve heard it a million times before, but seriously, take the stairs. You’re going that way anyways and sometimes it’s faster than waiting for the elevator. Plus you’ll get a jolt of energy that will bolster you into your work day.
2) Bike to work.
If possible take your bike to work. Again, you’re going that way anyways, and sometimes biking can add just minutes to your commute. You’ll save money on public transportation or gas, and by combining your workout with your commute you’ll be saving time too.
3) Take a brisk walk or go jogging at lunch.
You’ll feel like you’ve had more of a break from the office, your ability to concentrate will increase, and you’ll feel refreshed when you tackle the afternoon’s work.
4) Suggest a physical activity next time you get together with a friend.
Pass on the nachos and beer. Try going for a walk and exploring a new neighbourhood or part of the city. Pack a picnic and go for a short (or long!) hike. Go biking together through a local park, go swimming at the the local pool, or try suggesting dancing when you go out with your friends on a friday night.
5) Exercise while watching TV.
Do sit-ups, crunches, leg-lifts, tricep dips, or lift small weights during the commercials, or during the show if it doesn’t require your complete attention.
6) Sexercise: Sex burns calories!
So go ahead and work off the dessert with your partner.
7) Don’t use drive-throughs.
Whenever possible, park you car, walk inside and stand in line. If you must have that Big Mac, work for it!
8) Walk Places.
If an errand is close enough for you to walk to it, then leave the car at home. You’ll get exercise, save gas money, and benefit the environment.
Here are some tips to make sure you stay on track:
- Remember that to build a habit your have to repeat the action over and over, and it won’t come naturally at first.
- Set small, measurable goals for yourself and celebrate each time you meet one.
- Buddy up. Find a friend who is also interested in getting healthy and keep each other accountable. Having someone to walk/bike/race up the stairs with goes a long way in making sure you stick with your plan.
- Have realistic expectations. Realize you won’t likely see results right way.
- Being fit and being thin are not the same things. Increasing your fitness level and overall health doesn’t necessarily mean you’ll lose weight, in fact you may gain some weight due to an increase in muscle mass. Increased fitness does mean that you’ll start to feel more confident, have more energy, and more toned looking muscles.