Fitness in the Workplace : Maintaining Healthy Habits

Something I've been hearing a lot lately, in consultations with people looking for training plans or some personal training, is that they have struggled to achieve their health and fitness goals because work and life “get in the way.” 

We have quite a culture here in the UK of making work our number one priority, of being seen to be the first in and the last to leave, of skipping lunch breaks and of long hours almost being a badge of honour. This doesn't sit very well with me. Skipping meals isn't good for your blood sugar levels, affects your ability to concentrate, and can lead to poor food choices later. Long hours almost invariably means a lot of sitting, either in our cars, at our desks or indeed on the sofa at home after a hard day. But there are things you can do to achieve your health and fitness goals despite these obstacles.

I've already written about a workout you can do without even leaving your desk, tips for keeping healthy eating habits on track, and about incentives and facilities employers could provide, but what can you do if you have a hectic agenda?

First, look at your work schedule with fresh eyes. Do you have to start or finish at your usual time? Do you have to be physically present for that regular meeting or could it be done by conference call? Is it possible to delegate a few routine tasks that would free up some time? A client of mine works for an American company so often has to work late but we managed to find a time late afternoon where she could take a break and fit in a PT session. She treats it like a meeting, an appointment she must keep, and declines other meetings that colleagues may try to schedule at that time. A meeting that could be done as a conference call could give you the ability to take it in the car on the way to your gym or fitness session. Perhaps starting a little later would give you the chance to do that early morning spin class and miss the rush hour traffic on the way home... you may not lose as much time in the evening as you think!

I've said it before and I'll say it again... make use of any on-site facilities your place of work may have such as a gym, showers or outdoor space. Do a lunchtime or after-work class, go for a run, cycle or walk in your lunch break; it will help to clear the mind and can be a social activity too; things are always easier when you have the support of others so see if there are any other like minded people who are also trying to say no to the cakes and yes to moving more.

This series has mostly been about the workplace but look at your schedule outside of work hours too. Although many see exercise time as "me time", if you really are struggling for time and fear neglecting your partner or time with children, look for activities you can do together. There are lots more parent/child activities available these days and so many evening classes and clubs relating to physical activity. Again, by treating these like any other meeting or commitment, you increase the likelihood that you'll stick to them.

Think outside the box, think creatively. Get someone to help you if you struggle to see the wood for the trees. And whatever you come up with, tell someone about it. Knowing someone is expecting you to go somewhere or do something, being accountable, even if they don't accompany you, can be a powerful tool when it comes to maintaining a habit.

Have you found success despite your hectic agenda? Do you have any other hints or tips to share?

Fitness in the Workplace : Keeping your Diet on Track

So you've landed a new job at a new company or in a new department. You've got new co-workers and cultures to adapt to. It's likely there are unwritten rules around cakes on birthdays, team lunches and so on, so how do you keep your diet habits on track?

The simplest way to do this is to take your own food to work. Have left overs for lunch or make your own sandwich while dinner's cooking the night before. Take some fruit, snack bars, nuts, yogurts... whatever you have the means to store, and that you enjoy, to snack on during the working day. Of course just because it's there doesn't mean you have to eat it but it should help you to avoid the vending machine a little longer, especially if it's kept in your desk drawer and you don't have to move to get a snack!

There are plenty of durable lunch boxes on the market these days.
Undressed salads travel well, just take the dressing to add later.

Rice pudding and strawberries make a change from snack bars.

Can't take your own food? Try and choose well in the canteen or corner shop. Include some fruit or veg in your lunch every day and make sure you match your teas and coffees one for one with water or a low-sugar squash. Set yourself a small snack budget for the week to keep you aware of how many snacks you're eating. And if you are feeling the need to snack a lot, look at what you're eating for breakfast and lunch... do you need to eat a little more then to tide you over. Or is your snacking linked to boredom? By identifying these things you can find a way to deal with them, over and above any suggestions here.

A great option for a filling, portable and healthy lunch

Be wary of overeating. Meals in canteens are often main meal sized so it's easy to end up eating two "dinners" a day, which could be too much for some people. If you eat a main meal at lunchtime, reflect this in your evening meal by having something lighter.

Of course there's the office cake and meeting catering to think about. You don't need to deny yourself completely but be sensible. "I'm not hungry" is a perfectly valid excuse for not indulging in the fourth birthday cake that week or just take a half a piece. You can still have a taste without feeling guilty. And if meeting snacks are a regular thing and tend to be biscuits or cake, why not suggest that fruit, nuts, nakd bars (for example) are provided as well. At least then you have a choice if you really can't resist.

Why not introduce your colleagues to some delicious snack alternatives?

How do you keep your healthy eating habits on track at work?

Fitness in the Workplace : Wellness Incentives

The health and well-being of employees is something that companies are investing in more and more. It's no secret that when people are happy, healthy and feel valued, they are more productive and have improved job satisfaction. There are a multitude of ways in which companies can look after their employees, and it's worth thinking about these when you're considering joining a new company.

If I were looking for a new job, in particular with a larger company, these are the sorts of questions I would be asking and the kinds of offerings I would be looking for. It could sway my decision about accepting a job offer.

Food and Drink

Let's start with some basics. Does the vending machine offer some healthier options over crisps, chocolate and fizzy drinks? Is there a fridge, kettle or microwave available so that you could take your own lunch? Is there an on-site canteen with a variety of healthy pre-packed and fresh options?

The last big company I worked for had a Free Fruit Friday once a month, providing a variety of fruit to colleagues for free. Always popular!

Is there somewhere you can go to sit and eat, or is there a culture of working through your lunch break? Time away from your desk or immediate site of work makes a big difference to levels of fatigue.

Keeping Active

Many larger companies these days either have gyms on site or offer hefty discounts on memberships at local facilities. That's great but check whether they're supportive of you taking time during the day to work out. Will you be frowned upon if you get in a little later or take an extended lunch break because you've been on the treadmill, even if you make up the hours later?

Cycle schemes are also popular these days, enabling employees to buy a bike tax free or at a subsidised cost. But even if the company isn't large enough to afford this, are there perhaps running or cycling routes to the office? Are there cycle racks nearby? Are there showers or lockers on site?

Are there any active social groups e.g. lunchtime walking groups or after-work bootcamps?

I lead a weekly walking group on a Monday lunchtime in my local area.

General Well-being

Other incentives that I've come across in my working life are free work station assessments and provision of things like foot rests and specialist chairs, free eye tests, health check ups and facilities for booking massages on site. Soft seating areas and a "library" of books you can borrow to read in a tea break are easy to provide and their value shouldn't be over looked. Having time to relax, removing excuses for getting regular check ups and ensuring your workstation doesn't cause you discomfort are all small but important details in your working life.

A final incentive that I've always found inspiring is fund matching for charity. As so many charity challenges are activity based, this could be an incentive for you to tackle a bike ride, dance-athon, race or climb that you may otherwise not have considered!

What health and well-being incentives does your company offer? Is there anything that you would like to see?

Fitness in the Workplace : Stealthy Desk Workout

One of the last tasks I was asked to complete before leaving my former office job, was to design a workout for the team that they could do in the office to keep in shape without looking obvious. A fairly tall order!

In reality, there are many of us who want to maintain a fit and active lifestyle while working a busy schedule. Many people don't achieve this goal because work and life “get in the way.” and one way to try and combat this is to multitask. I'm going to skip over the tips about using the stairs instead of the lift, about parking further away from the office door and going for walks in your lunch break, not because it's not good advice, but because these tips are all well-known and I'd like to suggest something slightly different. If you really struggle to find time and motivation outside of work to fit in any sort of activity, then there are things you can do, even if you're desk bound.

This set of discrete exercises is intended to help to improve your posture and muscle strength which could help to dispel those aches and pains I know I've suffered from after a long day in the office. They could be done at your desk or in a meeting without drawing too much attention.

Before doing any of these exercises, ensure you have good posture and remember to breathe.

Cardio

Yes it is possible to do a little cardio at your desk! Pretend you're Fred Astaire and tap your toes quickly on the floor under your desk. To make this harder and to engage the core muscles more, sit closer to the edge of your seat. Try four sets of 45 seconds of taps with 15 seconds of rest.

Legs and Bum

Calf Raises: While you’re waiting for your printing, stand with feet shoulder-width apart, press up onto tip toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done.

Glute Squeeze: Squeeze all the muscles in your bum. Hold for 5-10 seconds, and relax. Repeat until the agenda wraps up or your glutes tire. 

Seated Leg Raise: While seated, straighten one or both legs then lower the leg(s) back to the ground without letting the feet touch the floor. Hold in place for five or more seconds and repeat (alternating legs if raising them separately) for 15 reps. 

Leg Toner: With legs straight, cross one on top of the other. Raise them off the floor. Press top leg down and resist with bottom leg. Hold until muscles are tired. Repeat with opposite legs top and bottom.
Thigh Press: Find a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds.

Shoulders and Arms

The Namaste: Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the position for 20 seconds. Release and repeat the sequence until you feel a little more zen.

Secret Handshake: Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

Biceps Curl: Move chair close to desk. Make a fist while elbow is at 90 degrees and turn hand as if you're doing a hammer curl or open your palm. Push up against the desk with fist/hand. Hold for 6-10 seconds. Repeat 6 times.

Chest, Back, and Neck

The Pencil Pinch: Roll back the shoulders until the shoulder blades are pinched together, as if you’re holding a pencil between them. Hold for as long as possible.

Shoulder Shrug: While sitting upright, grab side of the chair and as though you're trying to lift yourself. Try to lift the seat of your chair while you’re sitting on it. Hold for 6-10 seconds. Repeat 6 times.

Nape Shaper: Put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold for 5 seconds, slowly release, rest, and repeat 5 times each.

Core

Desk Chair Swivel: Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

Levitation: This one may draw some attention but is great for your core and arms. Sit in your chair with your legs crossed and your feet on the seat (wearing trousers is advised). Place your hands on the armrests, suck in your stomach and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

Challenge your colleagues to see how many of these you can do in a day!