You sit in your car for a thirty minute commute. You hoof it into the office where you sit for another eight or nine hours. Then it’s back in the car and home where you plonk down on the couch for the evening. In fact, many Americans spend an astonishing fifteen hours a day sitting—and it’s showing up in our waistlines. Studies have linked sitting for more than six hours a day to numerous health problems including obesity, cancer, heart disease, and shorter life spans as the study on http://newplantarfasciitistreatment.wordpress.com/ says. But the good news is that even if you spend all day at the office, you can incorporate these five healthy tips into your routine for better health.
1. Stand Up
Stand up whenever you can, but at least once an hour. Sound impossible? Try standing when you’re on the phone, when you’re waiting for a printout, and when you’re flipping through a file. Walk to a co-workers desk instead of sending an email. Take a trip to the water cooler. Take every opportunity to stand up and get your blood flowing.
2. Challenge Your Exercise Expectations
Exercise oxiracetam doesn’t have to mean an hour at the gym see best fat burner for women . It can mean a brisk walk around the building on your break, 10 wall-pushups, or a quick jog in place at your desk. It can mean taking the stairs instead of the elevator and parking farther away from the building. Build exercise opportunities into your day in order to increase your overall activity level.
3. Get Double Benefits During Lunch
If your typical lunch consists of a sandwich from the deli eaten at your desk, it’s time to change it up. Pack a healthy lunch the night before and include some fruit and veggies. Double up on the health benefits by taking twenty minutes to walk around your building or go for a brisk jog when possible.
4. Switch Out Your Snacks
Wave good-bye to the vending machine and reach into your drawer for a banana or an apple with peanut butter instead. Choosing snacks that consist of fruit, vegetables, and protein can help you feel more awake during the afternoon and can also keep you full longer, helping you say no to the Jelly Belly jar on your co-workers desk.
5. Pick a Partner
Ask a co-worker to jump into your new healthy routine with you. You’ll feel a lot less conspicuous doing squats at your desk and noshing on celery if you have a friend doing it with you.
If you feel chained to your desk, remember that it’s possible to create active routines even within the confines of the office. Creating healthy routines means making good choices every day, one small step at a time.