The modern lifestyle is so fast-paced that it has become
increasingly difficult to strike a balance between a healthy life and working
hours. People who are work overtime are highly likely to experience the
symptoms of burnout syndrome or extreme exhaustion. Usually, it always seems
that people lack the time to exercise but that is not true because 15-30
minutes of exercise is adequate for you to stay healthy. There are various ways
by which you can squeeze in simple exercises that aim to improve your physique
as well as maintain overall health. This is in addition to sleeping well that
can facilitated by a sleeping aid for those having trouble in this area.
The following are some insightful tips on how workaholics
can stay fit and healthy.
Desk exercises
Long periods of continuous sitting can be hazardous to health.
It can lead to diabetes and heart diseases. This is why it is important to
break this sedentary behavior by incorporating 15
minutes of workouts. You can attempt to perform various desk exercises like
chair squats, wall sits, desk pushups etc. This will rejuvenate the body, liven
up the blood stream and will prepare the mind for new tasks. You do not need
workout machines for this.
Hydration
Hydration at work is very important as it contributes to
good health. It keeps cravings at bay and facilitates relaxation of the body.
Therefore, visit the water dispenser more often at the office or carry your own
water bottle.
Night running
Running is associated with numerous health benefits. It can
act as a meditative experience that calms the mind and body. Night running has
its advantages compared to day running. Mainly, that your time is
not limited and daily duties do not restrict you. Running tracks and centers are also less
crowded at this time of day.
Rest your eyes
You can follow the 20-20 rule which states that after every
20 minutes look at something far away for 20 seconds then proceed with your
work.
Oatmeal
Oats are very healthy food due to their high fiber content.
Fiber supports the digestive system in the absorption if nutrients and is also
ideal for weight loss because it makes people feel full for long periods. You
can have this in the morning at home or at the office. The food you eat has a
direct impact on your mindset. Aim for foods that reduce anxiety and stress
like oats.
Bike to work
Biking is an effective form of exercise. Workaholics can
commute to work using a bike to stay fit. It will help to keep your heart rate
up. It will burn calories and will help you to beat traffic jams. Consider
it to be your sports activity since you lack time.
High intensity
interval training
This is popularly known as HIIT. It is a special method of
training. It pushes the body to its limits before it can actively rest. HIIT
helps with improving the ratio of fat to muscle mass, cholesterol levels,
aerobic and anaerobic fitness as well as cardiovascular health. There are
various HIIT exercises that can be fitted into busy work schedules.
Take the stairs
Instead of using the elevator all the time, use the stairs
several days a week. Climb the stairs in a swift pace to improve the gluteus
maximus, quadriceps and calves. Taking the stairs is also good for your mental
health.
Breathe
People that stay balanced at work tend to operate in a
productive and reasonable way. Deep breathes help to decrease the levels of
cortisol that is responsible for stress.
Standing desks
These desks have gained popularity because they are the
healthier option for typical professionals who have little time to work out. It
provides the opportunity of stretching out and moving around easier.
It is good practice to track your progress to gauge whether
your efforts are working by using an app, keeping a journal or a calendar for
jotting down notes. Tracking your progress and eating right are most
significant regardless of the best fitness routine that you adopt for your busy
lifestyle.
The tips above are ideal ways by which workaholics can stay
fit and healthy because they do not require much time and can be performed on a
daily basis. These exercises and diet plans should be combined so that they
form part of your daily routine. Physical activity is important to enhancing
overall health, endeavor to enhance physical activity significantly to avoid
the adverse effects associated with sedentary work. It may not be easy as
learning to play
ukulele (or maybe you will find it easier)--but it can be done.
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