The Office Worker’s Guide To Cardio And Strength Training

The Office Worker’s Guide To Cardio And Strength Training

The Office Worker's Guide To Cardio And Strength Training

When you’re working an office job, you likely spend a huge portion of your time sitting at your desk under artificial lighting without the opportunity for much movement. Over time, the monotony of office work can result in repetitive stress injuries, cause mental health issues and your physical fitness can also suffer badly. To counteract the negative impacts of office work, it’s important that you take the time to exercise regularly, stay limber and look after your overall health. 

One of the main excuses that office workers use for not staying in shape is that they don’t have the time. However, many of these same office workers find time to snooze in the morning, go for after-work drinks and even manage to get out to a nice restaurant for their lunchtime break. It’s not really an issue of being time-poor, it’s more of an issue of how you spend your time away from your desk and with a few small changes you can make a significant difference when it comes to your cardio and strength training goals. 

Comfortable furniture, like a standing desk balance board, can make a real impact on your physical health while you work. These balance boards have become popular in recent years as they offer the opportunity to engage your core muscles and improve your posture while you work.

Let’s take a look at a few simple ways that you can squeeze more cardio and strength workouts into your day moving forward. 

Build Cardio Workouts Into Your Day

Instead of driving to work or taking the bus, why not cycle, run or walk to work. Many workplaces have safe and secure places where employees can store their bikes. What’s more, a lot of workplaces also have shower facilities where you can rinse off when you get to the office. With this one small change, you can quickly turn your commute to and from the office into a solid workout and get your cardio workout in with minimal effort. 

Use Your Lunch Break Wisely

While your lunch break is a great time to catch up with your colleagues or meet up with friends who may be working nearby, it's also an opportunity to prioritize your physical health. Consider heading to the park for a HIIT or bodyweight workout during this time. These types of exercises are quick and efficient, and can help you burn calories, improve your cardiovascular health, and build muscle without needing any fancy equipment.

Alternatively, if you prefer lifting weights or going for a run, you can join a gym nearby and spend half an hour there. This can be a convenient way to fit exercise into your busy schedule, and many gyms offer flexible membership options that can work for you. By using your lunch break to stay active, you'll not only improve your fitness but also reset your mind for the rest of the workday. So why not give it a try and see how it can boost your productivity and energy levels?

Workout At Your Desk

Doing jumping jacks while you’re on important business calls might not be the best way forward, however, there are plenty of things that you can do to add a little cardio or strength training during the workday. Targeted isometric moves such as hand presses, glute squeezes and ab holds can gain serious results when done consistently over a period of time. You can also improve your posture and core strength with a standing desk or a desk exercise bike that can be used to get a few kilometres in the saddle without ever leaving your desk. 

Lead By Example And Encourage Others To Join You

One of the most difficult parts of any exercise routine is often sticking with it. Having other people around to hold you accountable and to work out with is crucial in ensuring that you stick to your plan and achieve your goals. Instead of keeping your workouts a secret, tell others what you are doing and what you are trying to accomplish. 

When your colleagues see how easy it is to build a workout into their workday, they might even decide to join you. Before you know it, the whole office will be working out on their lunch break, everyone will be cycling to work together and instead of after-work drinks, you’ll all be going to workout class as a group. Your workmates will have you to thank and you can be sure that you will all feel much better for your hard work and dedication.