Easy fitness techniques for office workers
Office life full of desk work can be an obstacle that makes us face problems with our health and figure. Sitting for a long time can cause back, arm or shoulder pain and affect our body’s energy metabolism. In addition, eating the wrong food can also make us gain weight. However, don’t worry! There are still techniques and activities that we can do in the workplace to help our bodies move and burn energy effectively that will help office workers get fit without going to the gym, as follows:
1. Eat a balanced diet and don’t forget breakfast.
Breakfast is the most important meal of the day. It gives the body energy for work. You should choose to eat healthy foods such as brown rice, eggs, yogurt, fruit, etc. and eat breakfast on time. This will help you have energy all the time and not be too hungry to eat lunch.
For lunch, try to choose clean food or cook it yourself to control the ingredients and focus on eating protein such as หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล chicken breast, fish, eggs, and vegetables and fruits. Avoid processed food, fried food, food with high fat and sugar, etc.
For dinner, you should reduce the amount of food you eat, focus on eating vegetables, fruits, and foods that contain protein, and control the amount of food you eat to be appropriate.
2. Drink enough water.
Water helps your body function more efficiently, reduces your appetite and burns calories, so aim to drink eight glasses of water a day or more, depending on your activity level. Also, avoid carbonated drinks, tea, coffee, sweetened beverages and sugary drinks.
3. Move your body during the day.
Sitting for long periods of time is harmful to your health. You should stand up, stretch, or walk around every hour.
Try taking the stairs instead of the elevator, walk to a nearby restroom, or park farther away to increase your walking distance.
4. Exercise after work.
Find time to exercise after work for at least 30 minutes, 3-5 days a week. Choose activities you enjoy, such as running, swimming, cycling, yoga, or taking an exercise class. Find fun activities to do with your coworkers, such as playing sports or going dancing.
5. Get enough sleep.
Lack of sleep affects the hormones that control hunger, causing you to want more food. You should get 7-8 hours of sleep per night.
Additional tips
- Prepare your own lunch to control the amount of food and calories.
- Find health-conscious officemates, encourage them to exercise or eat clean food together.
- Download a health app to track your diet, exercise and sleep.
Getting fit is not difficult. Just change your eating habits, exercise, and get enough sleep. Office workers can be healthy and have a proportionate body. However, losing weight and getting fit takes time, patience, and consistency.