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A checklist to know if you are exercising enough every day!

It’s the ‘Sitting Disease’ that has caused the rising number of cases with bloating, potbellies, and heart diseases in all corners of the world. With so much competition to cover and so less a time that’s given, the race to the top has indeed become a lot tougher.

This phenomenon is sadly all-pervasive in workplaces around the world.

If you too have to sit for 5 to 12+ hours a day to pay to the rent and feed your family, chances are you too sit in the same group. But here’s the issue: sitting for several hours a day at a desk can be challenging alone. Besides, it is the fitting-in of healthy eating habits and exercising that start sounding like a distant dream.

Smart tips to manage work and fitness together

Sitting for extended durations of time can be harmful to your long-term health and can put you at the risk of many chronic illnesses like heart diseases, cancers, obesity, diabetes. Keeping in mind the challenges associated with a desk job, we’ve compiled our top tips to boost your health and fitness without disrupting your work routine.

1. Improve your posture

You don’t have to leave your desk for this. Most office folks are prone to poor posture therefore, it’s strictly something you should take into consideration. If you’re using a computer, you’re going to be drawn to the screen. This allows you to crane your neck forward and thus putting a strain on your vertebral column.

This is similar to holding a heavy object like a bowling ball. Keeping your arms vertical and aligned with your body puts less strain on your muscles compared to leaning the ball forward. When you’re sitting at a desk, your head is acting as the bowling bowl that strains your neck and spine when you lean forward.

Here’s the solution- Keep your spine and neck neutral by sitting straight against your chair. Be mindful of your posture at all times. You can spend a few minutes each day to suck your belly button in and keep your back straight. An erect posture makes you look more confident and assertive at the workplace and everywhere else. Another benefit of keeping a neutral back is that it helps in preventing a protruding belly.

2. Move more during your morning commute

Park at a distance from your workplace and walk the remaining distance on foot. If you’re using a garage, use the lower level so that you can climb more stairs. If you don’t feel odd doing it, try doing a few laps on these stairs- chances are no one will notice. You can also use a bicycle to get to your workplace.

For people taking public transportation, getting off a couple of stops before and walking the rest of the way is a great idea too.

3. Keep healthy snacks handy

To avoid the vending machine, simply keep a few snacks with you such as trail mix, baby carrots, and a dip (hummus or peanut butter) or fruits with you at all times. These can be easily carried around in zip lock bags, paper bags, or plastic containers.

Moreover, it’s important not to rely on restaurants for your nourishment. Bringing your lunch means that you’ll not only be eating healthier but you’ll save a lot of money too!

What if the problem is rooted way deeper than you know?

The above tips shall serve you just superficially. You should need to enroll yourself for an active workout plan in a gym for the best results in unit time. This would help you tone yourself properly and would also give you the much-needed vent for drawing your excess energy out.

If you’re already working out but not getting significant results anymore, you might need to revamp your routine a little bit. You should also take it easy because human bodies are all different and each may take its own time to respond.

However, here are some telltale signs that indicate you are maximizing your workout routine:

1. Your heart rate

Some people make the mistake of relying on sweat being the only indicator of a tough workout. However, you may just be prone to sweating or you may be working out in a hot environment. A failsafe approach to determine whether you’re making the best out of your workout session is to check your heart rate.

For better results, make sure your heart is racing throughout your workout. Whether you’re doing high-intensity interval training or you’re on a cardio machine, aim for a heartbeat that fluctuates between 75% of your maximum when you start and then build it to 100% as you progress. You can roughly determine your maximum heart rate by subtracting your age from 220.

one, you can stop midway and check your pulse in an old-fashioned way. If you’re too comfortable or if your heart rate isn’t significantly high while working out, chances are you need to boost your intensity.

2. Your workout intensity

After sticking to a workout plan for a certain period, it is normal to become comfortable with the workout. You don’t feel as sore or tired while doing it. If this sounds a lot like your current routine, it’s time to up your intensity. If you’re weight training, add more.

If your workouts require lighter weights (for safety and more movement), increase the number of repetitions by 10 or more. For cardio, you should move faster and incorporate interval training. The more effort you put into a workout, the faster the results.

3. Physical changes

This doesn’t mean that you should give up after a week of trying a new routine. Think about how long it took you to take your body to the level you’re at now. If you’ve been eating healthy and working out regularly for a few months and do not see any results, consider reevaluating your routine.

You don’t have to jump into a super-intense routine if you’re still just a few months new to working out but you still need to progress gradually. The more regular and steadier you are, the better results you may get overtime.

To change the way you look…

It is might simple (but not easy) to break your routine and get into a zone of fitness. We would never advise you to leave your job and only focus on working out because that’s not justified by any means. What we would rather advise you is that you should focus on all the reasonable leverage that you can draw from your workspace and use it to stay active during those nine hours that you have to serve.

Just a bit of walking around and going up to a co-worker’s seat are just small things, but they do pep up your blood circulation and blood sugar levels. We hope you continue doing that!

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