5 health tips to stay fit at work

Offices are reopening, and staff are gradually resuming their normal work schedules.

During the Covid-19 outbreak, businesses asked employees to stay at home. However, in the third year of the coronavirus pandemic, countries have been pushing forward with plans to reopen.

In contrast to peak pandemic times, when building one’s immunity through workouts and modified diets were at the top of the priority list, our fitness routine appears to be slipping down our priority list as we prepare for this progressive return to pre-pandemic normalcy.

Also Read|Risk of death can be reduced by regular exercise even in polluted areas: Study

Miten Kakaiya, fitness coach and founder of Miten Says Fitness and Abhi Singh Thakur, Certified Fitness Coach informed HT Lifestyle in an interview of ways to stay healthy even at work.

1. Stay active

Staying active while working at a desk entails making the most of your breaks and the rest of your day. Take mini-walk breaks to clear your mind, and exercise your arms and neck while sitting in your work chair. 

On weekends, you can participate in any sport you want or perform a full-body home workout consisting of three-set and max reps of pushups, chin-ups, and squats.

2. Eat for your goals

There is no substitute for proper nutrition. Our bodies are formed by the food we eat. If you find it difficult to cook and eat healthy food while at work, meal planning and meal prepping on weekends are highly recommended. Meal prep ahead of time also eliminates the possibility of error because your food is already prepared for you.

Also Read|Follow this five-minute workout routine to lose weight, get fit

3. Take 10,000 steps

10,000 steps may seem like a lofty target, but you’d be amazed how tiny efforts like taking walk breaks and going for the morning, evening, and night walks may help you meet this goal.

Walking or biking to and from the office, skipping the elevator and using the stairs, and so on are all good methods to stay active and get your steps in.

4. Take time to stretch between work

Working in front of a computer screen all day can stiffen your body and cause neck and back pain. To counteract this, get up and stretch your body after every 30 minutes of work.

Also Read|Morning or evening? When is the best time to exercise

5. Avoid Carbs

Choose low-calorie foods such as salad, omelette, corns, popcorn, and so on from the office canteen. Deep-fried and salty foods, such as burgers, samosas, and petties, should be avoided. Avoid sugary and calorie-laden beverages in favour of water or coconut water. Every day to work, take one fruit with you.

Small changes like these can help you kickstart your fitness journey.