Tips to Staying Fit While Working
SLEEP (The right amount)
- Setting a good sleep schedule can be just as hard out of college as it is in college. Work, meetings, finding time to workout, family time, social life…the list of responsibilities are still there when college is done. But this does not mean finding a healthy, adequate sleep schedule is impossible. Start with small attainable goals and work toward the big goal. The recommended amount of sleep for adults is still 7-9 hours per night, but if you find you are not feeling quite up to par during the day, you could be getting too little or too much sleep. Some simple, yet effective steps to achieving better sleep include:
- Sticking to a sleep schedule, even on the weekends
- Practicing a relaxing bedtime routine
- Exercising daily
- Evaluating your bedroom to ensure ideal temperature, sound, and light
- Sleeping on a comfortable mattress and pillow
- Being aware of potential hidden sleep “stealers” such as alcohol or caffeine
- Turning off ALL electronics before bedtime
For more info, visit Sleep Foundation
Create a habit! Life gets crazy, there’s nothing we can do about that. Plan ahead and squeeze in small bouts of exercise during every reasonable time slot. Take the stairs, park far away, hand deliver messages rather than call someone. If you cannot get motivated after work, find 30 minutes before work and do a quick circuit workout. Got a long lunch break? Take a stroll. Bad weather? Walk around the office, do a quick circuit workout (like the one below) or just get up and stretch it out. Your workout doesn’t have to be one big, long workout; breaking it up in 10-20 minute increments work just fine.
Quick, Bodyweight Office Workout (Approx. 15 minutes)
C omplete each exercise for 60 seconds then rest for 30 seconds before moving onto the next:
- high knees
- jumping jacks
- pulsing squats
- wall sit
- jump squats
- bicycle crunches
- side shuffles
Take A Break
Your mental health is just as important as your physical. Everyone needs a break or mini vacation every once in a while. CNN reports that those who travel abroad report more creative thinking and have a better sense of others’ perspectives. Visit the Huffington Post on more reasons why to take a vacay this year.
Practice Positive Thinking
Positivity is contagious and really easy once you get the hang of it. It is also completely FREE. Give your co-workers a friendly “hello” or “how are you?” (even if it is a little tough). Give a compliment. Admire the sunshine (if it is shining) or think of a beautiful sunny sky on the dreary days. Keep a gratitude journal. Watch a funny YouTube video. US News suggests focusing on your strengths, balancing the negatives, practicing “flexible” thinking, and supporting your team.
Stress, can at times, be a motivator. But unfortunately, it can also hinder our performance at work. If you feel overwhelmed, remember why it is you are overwhelmed. Also, figure out how the stress bothered you. Once you figure your stressors out, start investigating ways to decrease your stressors. A couple easy at-work stress reducers could be a stress ball or a quick 5-minute meditation routine. For more stress reduction ideas, visit American Cancer Fund’s 52 Stress Reducers.