You know it. More people are spending the entire day sitting at the office. However, a sedentary lifestyle is proven to shorten life expectancy in the long term, and a standing desk is simply not enough. Instead, work on maintaining a daily exercise routine. Here's how to get started.
1. Schedule the week’s workout plan every Sunday. Pencil in specific timeslots, locations and types of exercise into your calendar. Register for classes on your preferred class pass app. Each workout is a non-negotiable meeting that you schedule with yourself. Inform your friends and family members that you're unavailable if socialising is too alluring.
Have you heard of desk yoga?
2. Make every office break a workout. Squeezing in a little exercise improves concentration and actually makes you more productive. Instead of spending time on Facebook or chatting in the pantry, stretch out or get a short walk downstairs. You could even schedule a walking meeting with your colleague, to get your energy levels up.
3. When at home... Just get out of the door. Sometimes, putting on your running shoes is all you need to start. Don’t worry about how long you have to go or how hard it will be. Chances are, once you leave, you end up working out more than you otherwise have. Often, working out isn't as daunting as you think.
4. Set a daily reminder on your phone. A meaningful message such as "Busier people are already at the gym” goes a long way. The first week may be painful, but if you can pull this off, you can ramp up your mental acuity AND your muscles to win your personal race.
5. Don't underestimate the power of a short workout. High intensity training takes discipline, but allows you to reap high rewards. Bodyweight exercises like burpees, planks, squat jumps, and pushups (above) are your best friends.
6. Lay out your workout gear every night. If you're working out first thing in the morning, wear your workout gear to sleep. Laying out your favourite tank top and shoes reduces friction in your decision-making process.
7. Find a consistent, daily workout buddy. It will be much harder to back out when you have to answer to someone else. Even if you find you working out more effective on your own, the right workout partner can force you to tap into your remaining reserves of strength and energy so that you push through a few extra reps. What's more, you and your buddy can look forward to exploring healthy cafes and restaurants for post-workout treats together!
Bonnie is a cooking enthusiast who loves to spread word on living healthy.