When you’re sitting for the majority of the day, staring at a computer screen, it can take a toll on your physical health. Many employees working in a traditional office find themselves battling weight gain, back pain, and general physical and mental health concerns. Most people realize the importance of getting enough daily exercise, but few follow up and actually do it. It can be exhausting trying to find time to workout and incorporate fitness into your normal routine, but the results are certainly worth it. I previously wrote about some ways you can stay fit while working a desk job, but here are a few more you can utilize in order to get moving.
Take advantage of company fitness benefits
Many companies, especially larger ones, offer employees incentives to participate in fitness programs. You may have lower health insurance, get gift cards or a bonus, or something else. Companies know that if you stay healthy, they benefit, so they encourage employee fitness. If your company is willing to reward you for looking after your health, it’s a win-win situation.
Start a fitness group with coworkers
Even if your company doesn’t have an official fitness program, you can still get fit with your coworkers. Find some people at work who would want to get gym memberships together, form a soccer team for after work, or do outdoor activities, like hiking. There are sure to be other people in your office who want to improve their health and you’ll have someone else motivating you to stay active.
Take a daily walk outside of your office
If you work in a city, there’s sure to be plenty of places to walk. If you work near a park, take advantage of it! Even if you’re just walking around the city sidewalks, you’ll be active and can get some fresh air. You’ll gain great health benefits and feel refreshed when you return to your desk.
Set reminders to move around
It can be easy to lose track of time and then realize you’ve spent a few hours hunched over your desk focusing on your computer. However, it’s important to spend time every hour moving and looking away from your screen. Set reminders on your computer or phone to let you know when it’s time to take a break and move around. Fitness trackers can be especially helpful for this goal because many of them vibrate every hour to remind you to take a certain amount of steps.
Find some exercises you can do at your desk
There are lots of simple exercises you can do at your desk that’ll help you. Many of them are small and likely wouldn’t be noticed by other people. The first step toward becoming more active is incorporating small changes into your daily routines that add up to a big impact. Even taking shorts breaks throughout the day to do a couple of exercises or even just stand up can be beneficial.
Make fitness an activity you enjoy
In your mind, fitness might mean cardio and spending long hours at the gym. This picture doesn’t have to be what your version of fitness is. You can stay active by taking walks, going hiking, or playing informal sports. There are plenty of great hobbies that involve physical activity and can be enjoyable.
Many people believe in order to lose weight and improve their fitness level, it requires intensive exercise and hours spent working out each day. While this method can seriously help you improve your fitness level, you do not have to jump into obsessively heading to the gym. For lots of people, intense exercise might not be the best for them, depending on specific health issues or lifestyle types. Instead, you can work on improving your health and fitness simply by spending more time walking. Walking is a natural movement and the CDC recommends we’re active for at least 60 minutes each day. Unfortunately, most people come nowhere near this number. Here are some of the many benefits you can get from simply walking that’ll hopefully motivate you to get outside and move more!
It aids weight loss
A lot of people want to get more active in order to lose a certain amount of weight. However, it can be challenging to go from inactivity to working out regularly. A great way to start your fitness journey is through walking; it’s more relaxed and doesn’t feel like work, but you’ll see results. Even walking 30 minutes a day can help get you in better shape, but it’s important to remember that you might also need to make dietary changes to see the results you want.
You’ll boost your mood
Spending time outside and general exercise does a fantastic job of making you feel better. Studies have shown that physical exercise lowers levels of stress and helps improve your outlook on life. If you’re feeling overwhelmed or bogged down at work, take a short break and walk outside for a few minutes.
It increases creativity
In addition to boosting your mood, regular walking helps with your creativity. Whether you’re working on a personal project or are stuck at work, finding new ways to think about an issue or view something you’re working on is incredibly beneficial. We all know what it feels like when you hit a dead end and think you simply cannot come up with more innovative ideas; when you get there, go ahead and take a walk.
It’s easy on your joints
If you’re older or have health issues, starting vigorous exercise can be too much. As you age, your joints aren’t as adequate at handling hard impacts as they once were. Luckily, walking is much less stressful on your joints, but still gets you great health benefits.
It improves your health
While all of the points above have been about specific ways you improve your health with walking, it also improves your overall health. You’ll reduce your risk of chronic disease and realize you just feel better as you walk more. Walking is great for someone at any age or stage in life and have innumerable benefits to your health.
Now that spring is fast approaching, it’s the perfect opportunity to spend more time outside and get active! If you’ve been working out this winter, you might be tired of staying inside and seeing the same facilities day in and day out. If your workout routine feels stale, it’s the perfect time to get outside and do some new activities. You could simply take your workout outside and start running, which is great if you enjoy that, but many people want to add variation to what they’re doing. Here are some ways you, and your friends and family, can be active outside throughout the spring.
One of the best ways to be active outside is through hiking. Spring is the perfect time to take advantage of this fantastic hobby. No matter where you live, you’ll be able to find hiking trails relatively nearby. You can hike a rigorous or easy course and often see beautiful natural sites. In spring, it’s not too hot, but you’ll be able to see nature blooming. Hiking is perfect for groups and families as well and is free. You can make an entire day or weekend out of your trip or simply go for a few hours.
Gardening is another option for spending time outside. It might not seem like you’re moving a lot, but gardening is a fairly active hobby. You’re bending and moving around while working with plants. Even if you don’t enjoy gardening yourself, find a neighbor or family member who needs their garden weeded or could use extra help. You’ll help someone else out and get time outside yourself. It’s also never too late to pick up gardening yourself.
Lots of people enjoy playing disc golf or just casually throwing a frisbee around. You can have a laid back game or one that’s more intense, but it doesn’t require much skill on anyone’s part. Plenty of parks have disc golf courses or you could just find a field with some of your friends. Even if you’ve never played before, disc golf has few rules or you can organize an informal game of ultimate frisbee.
Tennis is a great activity for the spring because there are courts in virtually any park and you only need one other person. If you have the supplies or know someone who does, spend an afternoon playing tennis and brushing up on your technique. It’s also something you can do throughout your life.
You can organize a fundraising event yourself for an organization you care about or find a local run/walk. Spring is a season where many philanthropies begin organizing 5k runs to raise money for their individual causes. These 5ks often have the option to walk them, so you do not have to enjoy running to participate. You’ll help out other people and also get active outside if you participate in one of these fundraising events!
About Nicholas Fainlight
Swimming was not always his favorite sport. In fact, he started off with baseball. When he was young, he would always stay in the batting cages working to tweak his technique.He believes that baseball is a great way to focus yourself. Playing baseball and working on tuning his technique was extremely important to Fainlight. It allowed him to control his mind and keep it in tune with his body.
It was this precision and fine-tuning that allowed Nicholas Fainlight to fall in love with swimming as well. He got involved with swimming when he was a freshman in high school. He had been playing football, but had grown tired of it and wanted to change things up. His advisor suggested that he try out water polo since he had good arms from playing baseball. Fainlight took up the sport and it immediately clicked. Once the water polo season ended, he noticed that most of the water polo team stayed in the water by participating in the swim team during swim season. He figured he’d join in and do swimming as well. He did not yet know how important swimming would be to him.
The swim team was a close-knit group of guys that were like a family. They all worked hard and supported each other, pushing each other to succeed. Fainlight realized what a beautiful sport swimming is and it got him through high school.
Nicholas Fainlight loves everything about swimming. He loves how smooth and fluid it is. Just like baseball, swimming allows you to keep your body and mind in sync with one another. Swimming is a personal sport but a team sport at the same time. Fainlight loves being in the water and thinking about how to be as streamlined as possible. The smallest technical things can make or break a swimmer, and he is fascinated by this. Swimming is a sport that pushes you to work harder to be faster than the person next to you. Fainlight likes to use this drive to get better throughout all aspects of his life.
Sports are very important to one’s development, as Nicholas Fainlight learned in a class about associating, leading, and serving. In this class, he learned that athletics allows a kid to learn at an early age whether he or she is a leading personality or an aiding personality. Sports allow kids to build camaraderie at a young age and also build respect for adults. When a young person joins a sports team, he or she is given people to look up to and a team to go to for support. Athletic kids can also learn that there is not one way to do things right.
Nicholas Fainlight believes that the most important thing to get out of athletics is confidence. As a young child, he was quiet and shy, but he was able to relax once he got into baseball. From then on, he enjoyed sports as a way to stay active and to be around people. He remains passionate about swimming and also golf as a hobby.