The four walls of your office know no boundaries. The weather and our wear and tear lifestyle often get the better of us and weigh us down with common cough and colds, flu and other illnesses. Sitting in your office for hours each day or hopping from one meeting to another can take a toll on your body. There are several ways to prevent this from happening – even while you are on duty.
Give yourself the gift of health. You owe it to yourself.
Take the longer route. Walk. If you drive a car to work, park it at the farthest area so you’ll always have a reason to walk to your office. If you work at the second, third or even fourth floor of your building, opt to take the stairs. Unless you’re in a rush, skip the elevator if your office is just a few floors above. If you are running quick errands, take the stairs as well. Be sure to always give that extra movement at work.
Biking is cool. Some people ride their bike to work instead of taking public commute. Aside from curbing your fare expenses, you’re guaranteed a good workout too. You can even walk to your office if it’s near your home too. Use the bike lanes on the road.
Avoid coffee. Coffee seems to be a necessity for most working Filipinos, especially for those who work at night as they rely on caffeine to wake them up during sleepy hours. Studies claim that side effects of caffeine include irritability, nervousness and restlessness, upset stomach, muscle tremors and others.
Go slow on coffee and other caffeinated drinks. Instead, fill up your body with water. Water flushes out toxins from your body without the unnecessary calories. Water will keep your body hydrated, making your more productive and effective in your work.
Work out early. If possible, set your alarm at least an hour earlier in the morning. Use your extra time to stretch and to move your body. Jog or walk around your neighborhood.
If you are in the office, set your alarm clock every two hours. Give yourself quick breaks to stretch your neck, head and arms. You can also walk around the office. Working straight for hours with only lunch break and snacks in between is not good for your mental and physical well-being. Whatever you do, it is important to be mindful and conscious of your time.
Have some stretches at work. Having no time for exercise is the most common excuse of people who don’t want to exercise. Even if your work schedule requires you to work behind a desk for an entire day, you can perform some stretching exercises. There are office exercise techniques and instructional videos online that you can master.
Bring to work some portable equipment. If your company provides free gym use good for you. If not, you can always bring to work simple exercise equipment that you can use. Use your ten-minute breaks to work on the jumping ropes and dumbbells. You can also use office chairs and walls as props. You can also meditate.
Eat healthy snacks. Aside from working out, make sure that you only eat healthy meals and snacks at work. Bring home cooked meals to lessen your fast food consumption. Bring a fruit to work every day.
Be always ready with your gym bag. If you really don’t have the time to exercise at work, then find time to go to the gym before or after your work hours. Instead of going to your usual Friday night food and drinks binging with friends, you can spend a few hours burning off your stress at the gym. Prepare the essentials before going to the office. Have your workout gear, shoes, change of clothes, towel and toiletries always ready in a gym bag.