You might have read about how to stay fit at work a dozen times, but how often do you practice what others preach?
How many healthy work lunches, office workouts and desk yoga asanas have you attempted lately? If you're still grappling with how to practice fitness in the office, then take a look at these simple, yet effective, fitness habits. These habits are at the very root of a great work-fitness balance for many fitness enthusiasts. We begin with the popular habit of desk stretches
Avoid stiffness from hours of sitting - get stretching:
Sitting is not a natural posture for the human body. Hours of sitting tightens and lengthens different lower body muscles in a state of perpetual contraction or extension. This means that muscle groups like the hamstrings, glutes, and quads weaken over time. This makes it even tougher for a person who sits for long hours to strengthen the lower body even with exercise. Long hours of sitting also affects your core, causing weak backs and protruding stomachs. The result - lower back pain, an unflattering slouch and a widened pelvic floor.
To avoid this stiffness and weakness: Get off your chair, stand up and stretch your lower body muscles. Practise quad, hamstring and glute stretches. Add lower back and upper back stretches to the mix. Hold each stretch for 8-10 seconds.
Avoid dehydration that causes unreasonable hunger pangs - get drinking:
Most people drink water when eating or right after a meal. However, your body needs a constant supply of water, a few sips now and then, through the day. So keep a bottle of water with a small cup at your desk.
Sip a cup of water every 45-60 minutes. You could include this with the desk stretches. Try this out for a few days and you'll notice that you stop craving unhealthy snacks every few hours.
Sit straight - adjust your chair, desk, computer screen and keyboard:
Do whatever it takes to avoid poor posture at work. Poor posture causes slouching, which leads to an entire chain of unhealthy outcomes. Slouching places strain on the wrong joints, primarily those around the thoracic and lumbar spines. This could be caused by a lower chair, a higher desk, a keyboard that doesn't have elbow desk space around it, or a computer screen that's either too close, too far, or too low.
Ensure that your knees are at 90 degrees with the floor. Your back should be straight. Your elbows should be places on a support (desk or armchair), and your computer screen should be at eye level, i.e., so that you don't need to bend to see the screen clearly.
Eliminate food that makes you feel uncomfortable:
This covers the entire gamut of advice regarding eating healthy at work. No matter how strong the attraction towards unhealthy junk food in the office canteen or friendly neighbourhood fast-food cafe, you do realize that certain foods just make you feel sick.
Fried, cheesy, greasy, fattening, salty, sugar-heavy food and drink; these are all foods that leave y