Exercises to Stay Fit and Healthy at Work

Guest Post courtesy of Jason Smith

Are you constantly feeling tired, stressed, and unfit? Many of us lead lives that comprise of a forty to fifty hour work week, which takes up approximately 50% of our waking hours. If we aren’t determined to make healthy life changes where possible, we may be setting ourselves up for unwanted health issues.

True health comes with daily management. A series of positive, but deceptively simple decisions make up for a healthy lifestyle. To prevent unwanted health issues and maintain a healthy lifestyle, here are some simple tips:

  • Take A Walk
    Walking is one of the simplest ways to stay fit and healthy. Walking can be as simple as taking the stairs instead of the elevator during the day, or taking a ten minute walk to get your lunch instead of going to the café across the road. Taking a walk is also great way to clear the mind, which will help you feel restored and reenergised.

  • Team Work Outs
    Exercising is much more enjoyable and motivating when you have a team with you. Lunchtime workouts are a fun and engaging way to connect with your employees outside of the office. Make a day each week to exercise with your team members – it will boost team morale and reduce the likelihood of you pulling out.
  • Office Work Outs
    Convert a small section of your office into your ‘workout corner’. Invest in some hand weights and a yoga mat and do strength training in between meetings or before work. Stretching will help to reduce stress levels and increase workplace productivity.

  • Dynamic Sitting
    Switch your usual seating arrangement to a Physio ball; sitting on a physio ball demands continuous change in your posture which is a great way to increase your core strength.

  • Focus On Your Posture & Core
    Neck and shoulder strain generated from long hours at the computer is very common and can lead to postural issues. Focus on your posture and core when you are sitting at your desk –even make a reminder sign and stick it on your computer to avoid slouching.  Having a good posture is a vital health component and will prevent many injuries in the future.
  • Stress Less
    Work can be very stressful on the brain and the body, and exercise is a great way to relieve stress on both of these parts. A good way to feel more relaxed at work is to exercise before you start your working day. Yoga classes are a great way to relax, or even taking five minutes to close your eyes and focus on your breathing can help decrease stress levels. If you are someone who prefers cardio workouts, go for a jog before work. You will release tension within the body which will allow you to feel a lot more composed throughout the day.
  • Find a health coach
    Having a physiotherapist on your health journey is just as essential to having an accountant on your financial planning journey. They don’t do it for you, but they coach, advise and problem solve with an expertise that you don’t have.  A Back In Motion Physiotherapist is trained to equip you with the right exercise tools for your specific lifestyle.

It is hard in a busy work environment to find the time to stay active and healthy. Therefore we need to make the effort to combine our work and health together. By following some of these simple steps, you can prevent the onset of many health conditions, which can help you maintain both a professional and balanced, healthy lifestyle.

Jason Smith is the founder of Back In Motion Health Group, Australia’s leading provider of physiotherapy and related services. Jason’s new book Get Yourself Back In Motion is available at Back In Motion Health Group practices (www.backinmotion.com.au), major book retailers and online bookstores RRP $34.95. To find your nearest stockist visit www.GetYourselfBackInMotion.com or call 1300 MY HEALTH for your nearest Back In Motion Health Group practice. Exercises


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