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How do you stay fit in the office?
Do you have an office job where you often have to sit at a desk for hours? Staying fit at the office can be very difficult. You often don't move around much and sitting for long hours can also cause back problems. Of course it is important to eat healthy and exercise enough, but how do you stay fit at the office? You often have little time to exercise and quickly feel exhausted in the evening. It can also be difficult to stick to a healthy diet when you're at the office a lot. With a few small adjustments to your routines, you can still stay fit at the office. Read our tips for staying fit with an office job below.
Staying fit in the office with nutrition
Staying fit in the office starts with a healthy diet. We understand better than anyone how difficult it is to maintain a healthy diet when you often work long hours. In the morning, you naturally want to lie down as long as possible, which often leaves you no time to make a healthy breakfast or lunch. This causes you to have to get breakfast on the go and buy lunch at work. Often these are unhealthy snacks that you can eat quickly and are not really nutritious.
Healthy eating is important if you want to stay fit in the office. A regular morning routine is also important. By getting up just a little earlier you can make yourself a nutritious breakfast and lunch and also reduce stress.
Fit at the office with meal prepping
A great way to stick to a healthy diet and stay fit with an office job is by meal prepping. With meal prepping, you prepare your food ahead of time, so that all you have to do is heat it up or even eat it that way. For example, you can choose to prepare your breakfast in the evening so you don't have to think about it in the morning. For example, make overnight oats the night before which you can easily take with you on the go and are very healthy. You can also meal prep your dinner for the whole week. For example, make a large amount of food on Sunday for the whole week and divide it into containers to store. That way you don't have to go grocery shopping during the week and figure out what to eat each night.
Office fitness exercises
You probably know it, a day in advance you think tomorrow I'm really going to exercise after work. But when your workday is over, you often come home exhausted and don't really feel like going out to exercise. Fortunately, you can also just get fit with small office exercises, also called office gym. There are several office fitness exercises you can do. Good exercises you can do at the office are lunges, wallsit, squats, push ups and planks.
In addition, there are several desk exercises for which you can even stay seated. For example, tighten your glutes and hold this for 5 to 10 seconds. Repeat this exercise as often as you can. Another exercise you can do is to lift your legs up one at a time. Hold each leg for 15 seconds. With these easy desk exercises, you will easily get fit at your desk.
Staying fit with office job with proper sitting posture
With an office job, you often sit on an office chair for hours at a time. This can regularly cause various complaints such as back pain or neck pain. To prevent back pain, neck pain or other physical complaints in it is important that you adopt the correct sitting position. It is important that you adjust your desk chair correctly, that your armrest is at the right height and that you look straight at your screen. In our other article we tell you exactly how you can adjust your office chair for a good sitting position against back pain.
You can also choose to replace your office chair with a sit up ball. A sit up ball ensures that you keep your body active because you have to contently straighten and correct your body. This will keep you fit behind your desk all day long.
Staying fit in the office with colleagues
Of course, it's always easier if you don't have to do it alone. Therefore, you can also meet with your colleagues to motivate each other and stay fit in the office. For example, do a challenge together every day. See who can plank the longest, who gets the most steps in a day or who can jump rope the most often. This way you can challenge each other and it also creates a relaxed atmosphere in the workplace. In addition, it is always good to take a walk together during the break and get some fresh air. This stimulates your blood circulation, which also has a positive effect on your brain and allows you to concentrate better afterwards.
Stay fit in the office with Beyondfit
Do you really want to stay fit at the office? At Beyondfit, we teach you all about healthy eating and lifestyle and how you can best combine this with a busy office job. Our nutrition coaches will teach you everything you need to know about healthy eating so that you can apply it yourself. It is important that you not only exercise more or eat healthier, but that you change your entire lifestyle and change bad habits. All our personal trainers have a medical background and can teach you everything you need to know about proper posture so you can prevent injuries. Schedule a free intake and together we will see how we can best help you.
