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It’s always a challenge trying to squeeze in a couple hours at the gym when you’re already swamped at work and juggling multiple responsibilities. That doesn’t mean you have to give up! Living an active lifestyle is key to overall health, especially for employees who spend most of their days hunched over a desk.
All you have to do is add a bit of creativity to your workout schedule.
Get up and go on an early morning workout.
You might not have enough energy or motivation to sweat it out at the gym after a long day at work, so working out early in the morning is your best bet. Go for a quick jog around your neighborhood, or do yoga right in your own home. Adjusting your sleep schedule can be difficult at first, but the mental and physical boost you get from exercising early in the morning is its own reward.
Workout while commuting.
Squeeze a workout into your busy day by making your daily commute more “challenging”. Park further away from your destination, or get off a few stations earlier than your actual stop. Walk more whenever possible. If it’s feasible, get a bike and start riding it to work. Just bring a change of clothes with you.
Take a walk during your lunch break.
Don’t spend your lunch break eating at your desk! Instead, take a rejuvenating walk outside your office. You need 30 active minutes a day for better heart health, so all you have to do is set aside 30 minutes for your daily lunch break walk. It’s easy, requires very little preparation, and won’t mess up your busy schedule.
Workout at your desk.
There are a lot of exercises you can do right at your desk, so you can workout even for short bursts in between your usual work hours. Do tricep dips with your desk chair, do ab squeezes while seated, or challenge yourself with wall sits. If your company allows it, you can replace your usual chair with a stability ball. You could also bring a couple dumbbells to work out your arms and tone your biceps.
Don’t live the couch potato life! Instead of lounging about while decompressing and watching your favorite shows on Netflix, get up and go on the treadmill. An episode of The Bachelor should provide enough entertaining drama to keep you going while you workout.
Forego the elevator and walk up to your floor. Walk over to your colleague’s cubicle instead of picking up the phone and calling. All of these small changes can add up and keep you more active throughout the day.
Choose a workout that isn’t time-intensive.
High intensity interval training (HIIT) and circuit training are both great options. These workouts don’t take up a lot of your time but produce great results. HIIT, for example, requires short bursts of very high intensity exercise coupled with equally short recovery periods. Most HIIT and circuit workouts take 15 to 30 minutes only.
Workout on the weekends.
Weekends are the best, especially if your work environment is tiring and stressful. Don’t spend most of it sleeping in and lying on the couch! Schedule a 30-minute workout, whether it’s held at the gym, the fitness studio, or your favorite park. You still have the rest of the day to relax, so a short weekend workout shouldn’t be too much of an imposition on your lazy weekend plans.
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