your working day
Fitting in exercise around work can be a problem – not enough time, feeling tired, too much to think about.
But exercise increases your energy levels, decreases feelings of stress, and boosts your mood – great reasons to make that initial effort. And greater awareness of sound eating and drinking habits will result in you feeling more active, less tired and less irritable.
Here are some top tips for a healthier working day:
- Never, ever skip breakfast! It gets your metabolism started and helps you maintain energy throughout the day
- Jog before work - it wakes you up and prepares you for the day; fitness also makes you feel more confident and alert
- Exercise provides a psychological boost by releasing chemicals in the brain which help relieve feelings of stress or anxiety - making your working day far more enjoyable
- Walking to and from work is a great way to improve your fitness - especially in London where it is often quicker and less stressful to walk than to ride the gauntlet of public transport!
- You don’t have to engage in a full fitness workout; just fit exercises into your usual routine - if you take the lift at work, use the stairs instead – and if you work on the 99th floor, don’t panic! Just get out early and walk the last couple of flights.
- Walking at lunchtime not only helps with fitness, but also wakes you up and stimulates the metabolism.
- Carbohydrates make you drowsy. Try to avoid them – they may be filling but a large sandwich with chips will just send you to sleep.
- If you do need a pick me up at work, save coffee for the afternoon – don’t have it just because it’s there. Caffeine makes your energy levels yo-yo, and if you take sugar as well your blood sugar levels swing dramatically - making you feel even more tired.
- Rely on eating the right food at the right times for energy – by eating smaller meals at least every 4 hours you are keeping your metabolism working smoothly, and avoiding the physical highs and lows brought about by irregular eating. If you get hungry between meals, choose healthy snacks like fruit or grain bars. Drink plenty of water throughout the day – if you are dying for a cup of tea, a decaf blend will satisfy your cravings without drying you out.
- Organise regular massages at your office - Absolute Fitness can provide corporate massage services
- The list of possible exercises to do at work is endless. Don’t be afraid to try something out – be creative!
- Just because you are not breaking out in a sweat does not mean you are not doing yourself good - correct posture and stretching helps tone and prevent strains
- Find a daily routine that suits you and stick to it – you may not see staggering results from your office ‘workouts’ but they are a valuable source of regular activity.
Take a look at our sensible eating page for some info and advice on what to eat and when – poor diet could be a factor if you are feeling run down and tired at work.
