Most people work an 8 hour day, which typically has 2 fifteen minute breaks and 1 one hour lunch. What we do with this time can greatly affect how successful we are in meeting our fitness goals.
How far do you live from your job? Are you within walking or biking distance? Most people may not be within walking distance, but if you live less than a few miles, why not try walking a couple of days a week and see how it goes. If you live less than 10 miles, try riding your bike instead of driving. As the weeks pass, add another day to your walk/bike days until you are using this method 5 days a week instead of driving. This added activity will have a very positive impact on meeting your goals. It may not always be feasible to use this type of alternate transportation, but if you can substitute the car for human powered transportation more and more, you will see some very positive results, both physically and psychologically.
Do you normally take the elevator to get to your office? Try the stairs instead. Also, you can use those stairs on your 15 min breaks or lunch to get some cardio in.
Bring healthy snacks to work. Pack fruits and veggies to snack on instead of going to the vending machine for junk food. Avoid the office donuts and cake as often as possible.
Bring plenty of water to drink throughout the day. Remember, you need to drink about 8 glasses of water per day. Avoid sodas and energy drinks.
Bring your lunch instead of going out to eat each day. Pack a balanced, portioned controlled meal.
After eating lunch, why not take a 30 minute walk. Not only will you burn a few calories, but it is a good way to clear your head from the office “stuff”.
Start slow; don’t try to change everything all at once. Implement a new change each week and soon you will be reaping the benefits.
If you would like more suggestions, please feel free to contact me.
Before starting an exercise routine, always see your doctor first. If you would like to have a meal plan designed for your individual needs and goals, please visit Z Nutrition App or contact a registered dietician.