Finding time to exercise can be a challenge, especially for those who work 8am to 5pm office jobs. This lack of activity doesn’t just affect your health; it can have a direct impact on your work performance and employee engagement. According to a research published on the Journal of Workplace Health Management:
- 60% of employees said their time management skills, mental performance, and the ability to meet deadlines improved on days they exercised
- 27% of employees reported higher levels of “dealing calmly with stress” on days they have worked out; and
- 41% of the sampled employees reported higher rates of work motivation during the days they have squeezed in a workout
While the lack of time and space is a common excuse, incorporating physical activity in the daily should be one of your top priorities in balancing work and life. Work out while you work! Here are some simple exercises you can try:
Start with your commute
With the worsening condition of traffic, it may be a good idea to combat it with new ways of traveling to the office—by walking or biking to work! If you live far and commuting can’t be out of the picture, get off a few blocks early or get down at an earlier stop. Set a target distance of how much you can walk. If you drive to work, park at the far end of the parking lot or in a nearby lot.
Premium green buildings, such as JEG Tower @ One Acacia provides shower rooms for tenants and employees who will feel the need to freshen up and have a quick shower after walking or cycling to the building.
Hit the stairs
Another easy yet effective work out? Take the stairs instead. Alight the elevators a few floors below your office then just climb your way up. Some find it easier to use the stairs at the end of the day to reach the lobby which works too. At the middle of the day, you can also use the stairs to walk up and down the rooftop for a 15-minute break.
Get up and work
Did you know that an average office worker spends almost 1,700 hours in a year in front of a computer screen? A study has found that this is about 75% of the time employees spend in a day. Get creative in finding ways you can get out of your chair every once in a while: Stand while talking on the phone, walk to a colleague's desk for a face-to-face chat, or take the longer route to the bathroom.
Join company-organized health programs
Companies who promote a healthy lifestyle and work life balance organizes and facilitates various programs to encourage employees to be more aware of their health and well-being. This can vary from wellness talks, after or before work fitness sessions, green eating workshops, and the like.
Give seated exercises a go
Work out without even standing up and leaving your desk! Try these simple and easy exercises which you can do while sitting down and while working:
- Seated leg raises
This exercise is so simple and low maintenance your co-workers won’t even have a clue. Sit upright in your office chair. Straighten your left leg so that it is parallel to the floor and hold it in place for 10 seconds. Repeat on the other leg. Do this routine for both legs for 15 repetitions. One you build up strength, try adding weight to your legs by looping your purse or briefcase on your legs while you do the raises.
- Hovering leg raises
This is a more advanced—yet still easy routine while seated. Sit upright in your chair. But this time, raise both legs so that they are parallel to the floor. Slowly lower your legs until they are hovering an inch or two above the ground. Hold the position for as long as you can, and then release.
- The Football Fast Feet
Sit in your desk chair with your feet flat on the ground. Rapidly tap your feet in place, as if running in place while sitting down. Do this without stopping for 30 seconds. Pause for 5 seconds. Then do it again for 30 seconds straight. Experts encourage to do this simple workout every half an hour or so to bring up your heart rate.