With more of us working from home and 1 in 4 adults not meeting the global recommended levels of physical activity, staying active is more important than ever. But with long working days and full diaries, it can be difficult to keep on top of our fitness goals and routines. Building a fitness routine takes time to get in place and it can be easy to let life get in the way and lose motivation.
When thinking about how much activity you need, a good target is to aim for 10,000 steps per day to maintain your fitness levels. Staying fit and active can have a number of long-term health benefits and provide an extra form of self-care for your wellbeing routine. Maintaining your fitness levels is especially important if you work a physical job to help reduce the risk of injury in the workplace.
We’ve put together our top tips for staying active with a busy lifestyle to help you on your fitness journey.
The benefits of staying active
Reduce health risks
Adding 150 minutes of moderate activity a week may be hard at first but regular exercise can lower the risk of several major health issues. Increased activity levels have major health benefits including a reduced risk of heart disease, lower blood pressure and a reduced risk of type 2 diabetes. Regular exercise may lengthen your lifespan and keep you in good health for longer.
Boost mental health
If you’re stressed or struggling with your mental health, staying active can help boost mental health. Exercise releases endorphins which boost our mood and may help combat the effects of mental health problems such as depression and anxiety. Physical activity can also be a stress reliever and reduce your overall stress levels, helping you stay calmer and more positive on busier days.
Boost cognitive performance
Along with reducing stress levels, exercise can also boost cognitive function and reduce the risk of developing Alzheimer’s and dementia in the future. This can help boost your performance at work with increased focus and motivation whilst you work on tasks along with improved organisational and memory skills to help you stay on top of your busy weeks.
Staying active with a full-time job
Build exercise into your working day where possible
If your job is mostly from a computer, you may need to get creative with your exercise routine. Invest in a walking pad and walk whilst you take calls or lead meetings. Keep a yoga mat in your office to stretch in gaps in your day. Finding inventive ways to move will make it more fun too and make it easier to find the time to fit it in.
Little and often is key
When your diary is full, it can be difficult to even commit to a 30 minute workout let alone an hour. Adding movement where possible as often as you can is the best way to achieve your daily activity goals. Make the most of time between meetings to stretch or take a short walk after calls and each minute will soon add up to hit your weekly targets.
Make the most of your lunch break
It can be easy to spend your lunch break eating and scrolling mindlessly on your phone. If you’re able to, using your break to get out on a walk or to do some stretches outside (weather dependant) can give you the boost you need to get through the rest of the working day. Spending time exercising outdoors can have different benefits over indoor exercise so incorporating both into your day when possible can give you the extra boost you need to get through the afternoon slump.
Utilise your time before and/or after work
Whether you’re an early bird or a night owl, making the most of the time outside of your working day is the best way to keep on top of your fitness goals. Plan a short workout either before you start work or in the evening after to help keep you fit and healthy. Even a short workout is better than no movement, so stop your workout when you’ve stopped having fun!
Involve your colleagues
It’s easier to stick to a target if you make it social – create a community at work and make it a group effort! Coordinate group walks during lunch breaks and find people with similar goals to help stay on track. Start a fitness challenge to motivate each other to stick to your plan. As this month is also National Walking Month, why not start a steps challenge to see who can walk the most in May?
If you’re a team leader, organising a movement session can be a great way to encourage healthy habits at work. At Tonic Wellbeing, we offer a physical activity workshop to help you and your team build a healthy routine that works for you and to understand the benefits of physical activity. Visit our workshops page to find out more.
Find a routine you enjoy
The best way to stay physically active is to find an exercise you enjoy and forming a routine will be easier. No two people are the same and it’s important to have a good time whilst you workout to boost the effects of exercise more. Try out a few different options before deciding on a favourite to make an informed decision on which exercise routine works best for you.
Whilst it can be difficult to stay physically active whilst working, it can have a huge impact on your health and wellbeing in the long run. Finding an exercise routine you enjoy and look forward to can be the best way to stay motivated and on track. Getting started is always the hardest step but these tips should make it that little bit easier.
At Tonic Wellbeing, we prioritise employee health and wellbeing with our wellness services aimed at businesses across the UK. For more tips about staying active or healthy habits, get in touch with our team and see how we can help!
