10 Fitness Tips For The Office

Brought to you by our very own Zinhle Masango

Answering an age old question: how does one stay fit, or at least try, during those long office hours, where your choices range from sitting, standing or getting coffee? Zinhle masango, also known as zee_fitnessjunkie on Instagram, gave us a few tips, 10 to be precise, on how exactly one can achieve this. You can follow Zinhle should you need that daily reminder to stay fit by clicking HERE.

1)     Drink lots of COLD water

It is very easy to confuse thirst with hunger, so before reaching for a snack, drink a glass of cold water to cut down on your calorie intake and stay hydrated. Most people believe that drinking hot water can help burn fat but drinking cold water in cold weather is more beneficial. Drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight.  

2)     Use the furthest rest room

If you are drinking a lot of water you’re going to need to run to the toilet a lot. To add more footsteps in your day at work, use the furthest restroom from your office.

3)     Use the stairs instead of the lift or elevators

Climbing up the stairs also helps increase your stamina, build endurance and strengthen leg muscles. Also arrive to work a little earlier so that you don’t have to take the elevator because you’re running late. If you struggle to walk up, take your time and walk slowly, with time, your fitness levels will increase.

4)     Stand up when you can

Use all opportunities to stand up and walk. If you want to tell someone something, instead of screaming across the office or mailing, get up and go to their desk. Also take walks during your lunch break to get some fresh air and burn extra calories.

5)     Pack a lunch box

Well this is not only good for your health, but your pocket too. Packing lunch will stop you from eating junk. Prep a health lunchbox with fruits to snack on. Also make sure your meals consist of good macro-nutrients like protein, complex carbohydrates, good fats.  

6)     Sit on an exercise ball instead of a chair

By sitting on an exercise ball instead of a traditional office chair, you can get that flat stomach in no time. The instability of an exercise ball requires the user to increase trunk muscle activation and thus increase core strength, improve posture and decrease discomfort.  

7)     Do calf raises while you’re sitting

One of the benefits of calf raises is improved muscular strength. The muscles in your calf are your gastrocnemius and soleus muscles. Calf raises will not only strengthen these two muscles, they will also give definition to your lower leg, improving its appearance. And once again you can burn calories while performing a few sets of calf raises in the comfort of your desk.

8)     Do Glute squeezes

Go ahead and squeeze your glutes while sitting on your chair, or hopefully your exercise ball. Performing glute squeezes may help strengthen the glute muscles. However, do incorporate other glute strengthening exercises like squats, deadlifts, hip thrusts at home or the gym.

9)     Restrict your caffeine intake

WHAT???!!! Restrict my caffeine intake?

Many office dwellers may find it absolutely impossible to get through their day without consuming caffeinated beverages. There is nothing wrong with that as long as you practice moderation. Try to keep your caffeine consumption to one cup of coffee every morning to prevent a caffeine crash later in the day. To cut out calories, you can omit the use of sugar and cream in your coffee.

Rather drink rooibos or green tea with honey, this is a much healthier alternative.

10) Learn to deal with stress

Between work and family, our lives can get pretty stressful. While juggling everything we need to learn to manage our stress. And how do we do this? By simply doing things we enjoy. Whether you go out with friends, go to the spa, go to gym, read a book, go out for a jog. The idea is to relax your mind by taking care yourself and achieving a healthy balance.