Strategies for Staying Healthy While Working 9-5


We spend over nine hours a day sitting and eight hours lying down when sleeping. This lack of movement has been linked to health concerns such as obesity, diabetes, and heart disease. Staying healthy and active while dealing with this issue can be a chore.

You may believe that you do not spend that much time sitting each day. However, when you break down your day, you may realize how easy it is to get into the habit. Consider setting up a home gym or simply running for a few minutes each day. Depending on your ambition and available time, both are viable options.

As a result, if you have a hectic job schedule, it is critical to keep in shape whenever possible. This article shares six methods to become more athletic and healthy while working full-time indoors.

Working out with friends can help greatly when staying healthy is important

To Stay fit, Walk as Much as Possible

Walking is a simple method for staying healthy and active. Try to incorporate walking into your daily routine as much as possible. Many people have dogs, and pets need exercise too! Getting outside with your dog more often is a fantastic way to stay healthy, and many animals need the “extra” activity.

If you drive to work, it is worthwhile to park further away to access your office. Alternatively, folks who travel by bus or train can do the same thing – get off a stop or two earlier and walk to work.

If you work in a high-rise building, alternate between taking the elevator and walking up the stairs to get some physical activity. Consider going on lunchtime walks with some of your coworkers as a way to socialize while exercising. Exercise is also helpful when recovering from an injury due to an accident at workplace or in the home.

During Your 9-5, get up and Move Around

Sitting can hurt the overall health and well-being since humans are not built to sit – especially for lengthy periods. To avoid sitting for hours on end, set a timer on your computer to remind you to get up and move around every hour to two hours. Make it a habit, and your body will thank you.

Making tiny modifications to your lifestyle, such as walking to a colleague instead of calling them, is critical. To tackle this, several businesses are considering implementing ‘walking meetings.’

Exercise at Your Desk

Make time to get up and move around at work if you don’t have the opportunity. There are numerous, simple workouts you can do while sitting at your desk without drawing attention to yourself or requiring gym equipment.

Breakfast Should not be Skipped

Breakfast is the most important meal of the day. Missing breakfast is frowned upon because your metabolism slows down while you sleep. It’s best to eat within a few hours of waking up to increase your metabolism for the rest of the day and prevent nibbling on fatty meals later.

Don’t Eat Unhealthily

According to recent research, women consume 100,000 calories in-office snacks each year and consume at least three snacks during a regular working day. This totals about 500 calories in an ordinary 9 to 5 schedule. It is recommended to avoid ‘unhealthy’ snacks such as crisps and chocolate. Instead choose healthier options such as fruit if you are hungry. Dry fruit, on the other hand, should be avoided because it can be harmful and high in sugar.

Consume Plenty of Water

Numerous studies have proven that consuming 8 to 10 glasses of water each day is extremely good for your body and promotes weight loss. If water isn’t your thing, try investing in a water diffuser that allows you to add fruit to create your flavored water – without the extra sugar and additives.

Workout at the End of the Day

It may be tempting to forego any activities after a long day’s work, and I don’t blame you. 76% of employees in the United States are fatigued most days of the week, leaving them with no drive to exercise. Many individuals are unaware that simply a few minutes of exercise may substantially shift your attitude from sluggish and drowsy to energetic and exhilarated, reducing weariness by up to 65%.

Begin an Exercise Routine in the Morning

Isn’t it obvious if you’re a morning person?

Even 10-15 minutes of early exercise will improve your health and give you more energy throughout the day. Starting your day with some physical activity is a terrific way to wake up your body and mind while also getting your juices flowing.

There are many health and wellness benefits to exercising in the morning, beginning with the fact that the body is in optimum condition for movement, muscular growth, and repair throughout the early hours of the day. As a result, it begs to be put to good use.


Author Bio

John Adams is a lifestyle blogger who loves sharing his personal opinions and experiences. He enjoys travelling for the love of nature and wildlife. Time spent at home with his pets is equally cherished, and they inspire a lot of his writing.

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