If you are an office employee, work routines may tire your mind. Not only that, because you sit at work more often, your body can feel weak and lethargic.
Of course, you don’t want this condition to continue to hit you. Conversely, you want your body to stay in shape (fit) so that your work productivity is not compromised.
To help you stay in shape at the office, here are 12 ways you can do it.
1. Get up early
What time you wake up each morning determines how fit you are throughout the day. Do you often want to wake up earlier but never last long?
If you wake up at 7 a.m. but want to wake up at 6 on a regular basis, try to advance your wake-up time by 5 minutes each day, until you reach the 6am wake-up routine.
Compared to immediately advancing one hour of wake-up time in one day which will make the body startled and drowsy during the day, advancing the time by 5 minutes has little effect or even completely disappears.
2. Stretching (Stretching Muscles)
After waking up, don’t just check your smartphone on the bed. Move to doing light exercise such as stretching the body in the morning. If you have time, you can also go for a walk around the house for 10 minutes or do some jogging.
Don’t forget breakfast every morning. Eat the right portion to keep your body fit throughout the day. It’s a good idea to divide breakfast into 25% protein, 25% carbohydrates, and 50% fruit or vegetables.
Always try to have breakfast in the morning to replenish energy in the body. Breakfast is like petrol for a vehicle, you can still be active if you don’t refuel, but you will only walk a limited distance.
4. Maintain fluids in the body
Start by drinking a glass of warm lemonade or warm water when you just get to the office. This helps digestion to be smoother.
Bring your own medium to large water bottle to place on your work table so that it is easily accessible.
Maintaining the amount of fluids in the body will help you stay in shape at the office. You will get various benefits such as reducing aches due to lack of movement, improving mood, making the mind more focused, and keeping the skin from drying out by drinking water regularly.
5. Be diligent
Our bodies need more movement to improve blood circulation and keep the body in shape. By moving more, you can undoubtedly avoid diseases related to blood vessels and stiff muscles.
Exercising in the office now takes up less space, you can do it even in your seat. Some examples of what you can do include lifting weights in the form of books available around the table, squats using office chairs, and various other ways.
You can also take a walk around your desk every half hour to stretch those leg muscles that are rarely moved during work.
6. Bring Lunch from Home
Even though it may seem like a hassle, bringing your own lunch from home ensures that you get more nutritious food intake.
Asnda can also choose for yourself what you like which of course is healthier and detect all the ingredients and how to cook them.
To avoid overeating, brown rice can be an option served with broccoli. Both of these ingredients are foods with low density so that even though they look a lot, they are not too burdensome for the body to make it fitter.
7. Exercise the Body during the Day
Exercising the body during the day has been shown to increase concentration and energy and reduce stress levels.
There are two things you can do to train your body in the middle of the day, namely stretching your legs and arms.
For leg stretching, you can try warteg-style sitting, how to sit on a chair, then raise one leg and rest the sole of the foot on the thigh of the other leg. Do it alternately for each leg.
To stretch your hands, sit down and stretch your arms to your sides so that all the muscles are relaxed. You can move your hands back and forth so that blood circulation is also smoother and you stay fit in the office.
After work, sometimes the mind is tired enough so that the body also feels tired and immediately wants to rest. But for a fitter body, it’s good You do this.
8. Stay Fit While Walking Home
The time you spend on your way home can be used as a booster for your mental and physical fitness.
You can try to replace your private car using public transportation, it is healthier if you use a bicycle if the office is not too far away. After a day of sitting and not moving, of course this opportunity to exercise is a shame to miss.
9. Dinner at the Right Time
Having dinner too late can affect the quality of your sleep. Eat at least 3 hours before your body rested at night, so that your digestive system doesn’t work too hard when you want to sleep.
If you feel hungry at bedtime, try to eat snacks in the form of complex carbohydrates such as whole wheat bread, popcorn, or fruit.
How you wake up in the morning is determined by how good your sleep is. Sleep time is vital for keeping the body healthy, because the body continues to work on regenerating cells during sleep and also produces hormones needed to maintain a healthy body.
Before going to bed, it’s a good idea to do the following things.
10. Bath with warm water
Take a warm bath, which has been shown to relax the body for better quality sleep. The next day, you are ready to stay in shape at the office.
11. Give Your Eyes Rest Time
All day long you’ve been staring at computer screens and also screens of smartphones or other gadgets. Before going to bed, it’s a good idea to turn off all gadgets so that your eyes are not too tired and sleep will be more comfortable.
Half an hour before bed, try not to keep struggling with office work, typing reports, and so on. Your gadget also needs a break after a long day of work.
12. Improve Blood Circulation
Lie on the carpet in the room close to the wall, or it can be done on the mattress. Then raise your legs against the wall, so that they are higher than the body. This will relax the leg muscles and relieve soreness.
Those are 12 tips for staying fit at the office, starting from the morning, starting at work, at noon, until coming home from work. It’s not too difficult to practice, considering that health and fitness are also important things for the smooth running of your job. if you want your results to be even more maximal make sure you adjust your diet and exercise, want to know how? please visit the official website here metaboost.