5 Little Fitness Wins for Office Workers

Ah, time. There never seems to be enough of it, does there?

More often than not, a lack of time is the most common rationale as to why we’ve neglected our fitness, healthy eating, and general wellbeing goals. But alongside the commitments we have with friends and family, it’s work responsibilities that most commonly get in the way of everything else.

We typically spend eight to nine hours of the waking day at work. Couple this with an average of eight hours of sleep, this leaves a measly seven to eight hours to enjoy our free time, so it isn’t difficult to see why other activities take precedence over working out.

With this in mind, let's take a look at some small fitness changes that can be incorporated into our working day to ensure our health and fitness goals don't entirely fall off the radar.

The morning commute

For most people, a car is an essential part of their morning routine, as it would be near impossible to complete the school run on foot and make it to the office on time. But small changes can make a big difference to our health. Parking further away or in a car park that isn’t as convenient can add much-needed steps to our day.

The same can be put into practice if using public transport. Why not get off the bus a couple of stops earlier than you plan to? This extra time is also ideal for catching up on a podcast, an audiobook, or catching up on the phone with friends and family.

Walk the talk

When discussing new projects, creative ideas, or anything work-related, why not ditch the boardroom and take a stroll with colleagues? The benefits of movement on brain function are well-documented, and getting out and about (or even walking around the office) can stimulate better ideas than sitting in a corporate boardroom setting.

Similarly, walking over to someone's desk rather than calling/emailing them is an excellent way to get in those extra steps. I know this sounds counterproductive, considering most people bemoan meetings that could have been an email, but any movement throughout the day will stop work-life from being totally sedentary.

Never stop stairing

Perhaps the most overused trope when encouraging people to be more active is to take the stairs instead of the lift, but it really works. If you work on the fortieth floor, this may be a challenge, but even getting off a few floors earlier is a great place to start and build up a tolerance for the climb.

Stair climbing activates the core muscles in your legs, such as your quads, hamstrings, and calves and helps to build strength and stamina. In fact, stair climbing targets the same muscles as lunges and squats, so if you're not a massive fan of those, the stairs are the next best thing.

Lunchtime stroll

Weather permitting, your lunch break is a substantial period of time for you to get fit and active. Get out and walk, taking different routes to avoid boredom, and think about using a pedometer app such as Active 10, which helps to set walking goals and increase your movement activity.

If your office has a gym on-site or there’s a fitness class running in a nearby studio, get active! Lunch breaks are essentially an hour that's yours to do with what you wish, so try to utilise this time to reach fitness and health goals. Some afternoon physical activity will also have a positive impact on your productivity. Exercise raises our energy levels, combats stress, battles fatigue, and even improves our overall wellbeing. When we feel happier and energised, we're more efficient and likely to get more done in an otherwise drab afternoon.

Stretch it out

Sitting at a desk day in, day out can cause many problems when it comes to aches and pains, yet some simple stretches can help alleviate these symptoms.

Classic yoga poses can be simplified and done from wherever you’re working, such as the cat/cow stretch asana. While sitting in your chair, shuffle it back far enough away from your desk so that when you put your palms flat on the table, the heels of the hands are close to the desk's edge. Sit up straight, tuck your chin into your chest, and round the upper back. Hold this for a few seconds, then reverse it, push your chest forward, and raise your head before letting them fall back as you arch the upper back. Repeat ten times.

You may get a few odd looks from your colleagues, but who cares?