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fitness in the workplace

5 Ways Office Warriors Can Balance Work and Fitness

You’re a little bleary from staring at your two office monitors all day. The crazy driver who cut you off during your commute makes you crave Netflix and a candy bar. Or you’re still working in bed at midnight. There are plenty of excuses; they’re real, and they make fitness really, really hard. But you want to squeeze into your skinny jeans and you wish you felt like a healthy person, so don’t give up. You can still earn a paycheck and stay in shape. Here’s how.

Make Your Office Fit Friendly

If losing weight and staying active isn’t enough motivation, get this: four hours of screen time a day increases your risk of heart problems by 125 percent, according to Mayo Clinic. Start with an office redo. Replace your desk with an adjustable standing desk for as little as $500. Invest in a treadmill desk, or try pedaling at work with a DeskCycle. Swap your water bottle for a tumbler with a straw because you’re more likely to sip throughout the day if you only need one hand to stay hydrated. And instead of reaching for a Coke at 3pm, stock your fridge with energizing iced green tea, mineral water or coconut water.

Geek Out Your Gear

So you never remember to wake up 10 minutes earlier or stand for 20 minutes at work. Say goodbye to guilt and shame. It’s time to make the machines work for you. A fitness tracker like the Samsung Gear S2 enables you to track and achieve your fitness goals with a smarter monitoring system. With notifications and reminders, a fitness tracker keeps your goals at the forefront of your mind, so you can use your memory for hobbies you actually enjoy.

Upgrade Your Workout

You spend five days a week trying to be more efficient at work (or so you tell your boss). Take your A-game to your workout, too, with fitness methods that burn more calories in less time. Set your alarm a few minutes earlier and boost your metabolism with a 10-minute walk or morning dance session to your favorite song. Wear ankle weights on your walk, or burn 208 calories by jump roping during two 10-minute coffee breaks.

Optimize Your Routine

Staying fit doesn’t have to be a complete overhaul of your life. Instead of shelling out $50 every month for a gym membership, make a few small lifestyle changes that help you meet your fitness goals. Bike or walk to work. Instead of taking the elevator, jog up the stairs. Rather than waiting for that amazing parking spot right in front of the grocery store door, opt for a spot at the back of the lot and walk. Stash a pair of tennis shoes in your car and use them when running errands — you’ll move faster, more often and be happier if you’re comfortable.

Involve Your Friends

Still can’t find time for fitness in your busy social calendar? Don’t sweat this alone. Invite a group of buddies for a game of frisbee golf at the park on the weekend. At the office, invite your co-worker for a walk and talk instead of your customary meeting over coffee. As a bonus, walking meetings break down barriers, increase engagement and spark creativity at work, according to a survey conducted by the Harvard Business Review.

Rick Meekins is the Managing Consultant at Aepiphanni, the trusted advisor for business leaders who are seeking forward-thinking solutions to help them plan for and navigate through the challenges of business growth. Our entrepreneurial multidisciplinary team works with clients to develop differentiating solutions and provide direction focused on lasting, strategic results.  We exist to help our clients CREATE | DESIGN | BUILD extraordinary businesses.

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