fitness at work

Your 9-to-5 schedule makes fitness difficult, and it is making you unhealthy. Sneak in a fitness cheat instead of sitting. While you were sitting at your desk, in the car, or in front of the television, your health suffered.  Too much sitting is linked to cancer, obesity, high blood pressure and excess body fat. Don’t sit all day. Check out fitness cheats for your work day.

I get it: working out is tough when you are so busy.  For me, my 9-to-5 actually runs from 5 am to 9 pm at night. Between work, school, family and studying, I don’t see the top of a pillow until 11 pm. It is hard to find balance and to place fitness at the top of the list, but it is not impossible. If you work 9 to 5, you can squeeze fitness in to stay happy and healthy.

Tips for Staying Healthy

When you work all the time, don’t allow your health suffer. Consider these tips for maintaining a healthy body and mind.

  • Eat a healthy breakfast: choose whole grains, fruits, protein and vegetables.
  • Mark your workout in your daily planner.
  • Get plenty of sleep.
  • Stay hydrated.
  • Keep moving when you read or watch television.
  • Pack your lunch and healthy snacks.
  • Do not sit at your desk all day. Get up!
  • Don’t start tomorrow. Ban all your excuses and be positive about your fitness goals.

Fitness Cheats for Busy Professionals

Okay, okay. You are probably thinking it is easier said than done, right? That is the first thought you need to tackle before you begin. Get rid of negativity. You have to set yourself up for a successful fitness plan. There are plenty of opportunities to get moving throughout the day. You just have to find them with fitness cheats. Busy professionals in Sunnyvale can stay fit by incorporating at least 10 fitness cheats into their busy schedules.

  • Get Up Early

I know you hate this suggestion. So do I, but it works. I like knowing my workout is over before the chaos begins. I begin working at 6:30 am, so I get up and do my workout at 5 am. Set your alarm and get out of bed. Once you get on a schedule, waking up will get easier.

  • Squats While You Brush

Instead of doing the 30-day squat challenge, start squatting while you brush your teeth. This is a great way to squeeze them in during the morning and at night. Not only will your teeth be clean, but your legs will be stronger and your butt will look great. Try to do 20 squats in the morning and night.

  • Wall Sits on the Phone

When you are on the phone at work or at home, do wall sits while you talk. You can also do wall sits while you text. Stand with your back against the wall and your feet about 2 feet out in front of you. Slide down until your knees form a 90-degree angle and your back is flush with the wall. Hold the sit for the duration of your conversation. Do this each time you pick up the phone.

  • Stairs at Lunch

During your lunch break, take the stairs. Walk up and down the stairs for 10 minutes before you head out for lunch. To squeeze in more stairs-time, take the stairs in the morning when you get to work and at night when you leave.

  • Push-ups on the Desk

Deskercise is common for people just like you who work at a desk all day. Your desk can be a valuable piece of equipment. Do 10 pushups at your desk at least 3 times per day. Stand away from your desk and put your feet together. Place your palms on the edge of your desk. Bend your elbows to lower your chest to your desk and push yourself up.

  • Wooden Leg on a Conference Call

While you are at your desk, push your chair away so that your feet move freely. Sit straight up and grab the sides of your seat. Straighten one leg and flex your foot so your toes face the ceiling. Lift the straight leg as high as you can and hold it for 3 to 5 seconds. Do this 10 times before switching to the other leg.

  • Balance While You Work

Use a stability ball at your desk. Using a stability ball instead of a chair increases your core strength, protects your lower back, and it improves your posture.

  • Tricep Dips Instead of Chips and Dip

Every office has snacks that we know we should not be eating. This is a different kind of dip. This dip will improve your upper body strength. Sit on the edge of your desk—facing out—and put your hands on the edge of the desk. Put your feet and knees together as you dip down off the desk until your elbows are 90 degrees. Do 5 to 10 dips at least 3 to 4 times per day.

  • Walk and Work

Many of us work on our laptops at home or we surf the net. Move while you do it. Find a desk that puts your laptop on the treadmill so you can walk while you work. The distance you cover will surprise you.

  • Binge and Burn

If you like to watch one or two shows a night, burn calories while you watch. Think about all those Netflix binge hours you have under your belt. By now your belt could be a little smaller if you would have moved around. Aim for 20 to 30 minutes while you watch television. Do aerobics, yoga, resistance training or circuit training while you watch your favorite crime drama. If you do 10 push-ups and 10 sit-ups during every commercial break, you will have 50 done by the time the credits roll.

The key to staying active and healthy is utilizing idle time. These fitness cheats don’t cheat your body. When you are still, you could be moving. If you need help finding your best workout schedule, contact COR in Santa Clara for a consultation and fitness plan that fits your busy life.