When you moved into your nine-to-five desk job, you may have noticed some undesired weight gain or softening around the waist due to constantly sitting down. A combination of mindless snacking at the desk and no time to go to the gym are other possible culprits for getting out of shape. Either way, here are some tips and ideas of staying slim at your cubicle:
While full out marathons and gym equipment-required aerobics may not be possible to carry out at your cubicle, here are some smart ways to incorporate more movement in your daily job:
- Personally deliver memos by walking to your coworker's cubicle and ditch the email or online messaging.
- Walk the perimeter of the office as you sip your water or coffee during breaks.
- Park your car in a further spot in the parking lot rather than in front of your office door.
- Reserve the last 15 minutes of your lunch break for a quick stroll around the office. Get a coworker to become your "lunchtime walking buddy" to help each other stay in shape.
- Walk or bike to your favorite restaurant at lunch instead of drive.
- Clear your mind by mindfully stretching. Sometimes, simply standing up and stretching can invigorate your mind and burn a few extra calories versus sitting down.
- As your working environment permits, you can replace your chair with an exercise ball for a minor core-balancing workout.
- Take the stairs instead of the elevator.
- Use the bathroom on another floor, and don't forget to take the stairs instead of the elevator.
- Invest in a headset, so you can pace while talking to clients.
Keep in mind these are just a few useful tips for getting a little more exercise in your cubicle. For a better workout, try coming up with an office workout routine for the week.
Snacking and eating in an office setting can become a slippery slope. Some tips to avoid eating more than that one cookie include:
- Replace junk food with healthier snack alternatives like an apple or a cup of yogurt.
- At office parties, portion your food by having only one serving per dish with no second helpings.
- Replace the usual candy jar with dried fruits, like apricots, or a healthy trail mix of peanuts, walnuts and raisins instead of candy bars.
- Instead of zooming through the drive-through of your favorite fast food establishment, park and order at the counter to give yourself more time to pick something healthier than a combo meal packed with calories.
- Eat your food slowly so you can fully enjoy your meal and have time for the satiated feeling to settle in.
- Swap the carbonated beverages and sodas with flavored water, fresh juices or green tea.
- Chew some gum if you are hit with a wave of the "munchies" to keep your mouth busy.
- Try to eat lean proteins like a hard-boiled egg rather than rich carbohydrates like cookies or doughnuts when you're hungry. Lean proteins will keep you full for a longer period of time.
- Prepare your own healthy lunches for work and plan them out every Sunday night of the week. You save time, money and avoid unhealthy calories in the process.
- If you must have that potato chip, choose the baked, unsalted, or fat free variety. Popcorn also makes a healthy alternative, provided that there are no fattening toppings.
- If you are craving something sweet, grab a piece of fruit, like an orange or some strawberries, rather than a candy bar.
Things To Avoid
Do not fall into the comfortable "traps" that may hurt your waist-slimming process!
- Don't eat while doing work at the computer. You run the risk of rushing through your meal, which might leave you feeling hungry. Think of ways to eat healthier and practice them in the office.
- Don't give into "peer pressure" and stick to healthy options. Just because your coworker ordered a mound of chili-cheese fries does not mean you should partake.
- Don't use your work as an excuse to not remain inactive. Use some of the tips mentioned above to clear your mind and get your blood flowing.
- Don't bring fatty, baked goods for communal snacks around the office. Instead, prepare something healthy, such as a veggie platter with a healthy dip, to help your coworkers stay in shape as well.
Use this guide to help you get back in shape with simple tips and exercises that can be performed easily in your cubicle.