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#DareToChange: 6 practical tips to get you up and moving during your work day

Updated on:4 April 2021, 14:49pm IST
Ladies, working out on a work day can be hard, really hard. But as always, we’ve got your back! Here are 6 practical tips that’ll help you pack in exercise, even when you’re juggling a thousand meetings and deadlines!
Geetika Sachdev
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weight loss exercises
Don’t let your work disrupt your fitness levels. Image courtesy: Shutterstock
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Fitness is a buzzword today, but we all know it isn’t the easiest thing to incorporate it into our lives! We all know the secrets to a healthy and long life: nutritious food, adequate sleep, and exercise. Yes ladies, it is as important as focusing on your diet. It can help tackle various health problems, including heart disease, high blood pressure, and has mood-boosting benefits too. That’s why it is important to get your body up and moving, as much as you can.

In our everyday hustle to perform and get tasks done, we completely ignore the importance of exercise. Yes, we understand you’re pressed for time, but a minimum of 150 minutes a week of moderate-intensity aerobic activity is a must

How about getting exercise during your work day? Sounds like a plan, we think! So ladies, here are some quick and simple tips to get you up and moving!

1. Make stretching a part of your morning routine

This is super simple, and something you’d be able to sustain. Yes, that’s a promise! You don’t have to wake up and start doing vigorous activity, but make sure to add a few stretches and work out your body! Push-ups, planks, and crunches — how about adding them all?

weight loss exercises
Leave the stress behind with the help of stretching exercises. Image courtesy: Shutterstock
2. Utilise lunch hour

This is probably the only hour that you have some time for yourself! Make use of it by trying to speed walk. You could eat a light lunch, so that moving around doesn’t seem like a struggle.

3. Move your body while you’re on a phone call

Whether you’re at home or at work (or working from home), every time you get a phone call, how about walking around and talking? Easy enough? Do not sit all the time, it’s more harmful than you know. What’s more, you could also have standing meetings. So the next time, you have a Zoom call, just stand and talk! And if people judge you, just let them! Your health is in your hands.

4. Switch your chair with a swiss ball

Stop raising your eyebrows, ladies! We’re just trying to be innovative. You could choose a large swiss or medicine ball, and work all day. We know you’re thinking how uncomfortable it’s going to be, but trust us it’s not! It will force you to focus on your posture, and at the same time, you’ll burn calories too. Imagine 112 to 165 calories per hour — now, that’s worth it!

weight loss exercises,
Climbing the stairs can help you lose weight without stepping into the gym. Image courtesy: Shutterstock
5. Make stairs your BFF

Every time you need to go down, whether you’re working from home or otherwise, just opt for the stairs. It’s simple but so effective! Once you get into the habit, you won’t even have to make much effort. Moreover, 200 steps twice a day increases the level of aerobic fitness by as much as 17 percent! BRB ladies, finding a staircase near me right away!

6. Pack in simple exercises

How about making exercises like invisible chair squats and office chair leg extensions a part of your work routine? Possible, isn’t it? If you want to do invisible chair squats, just stand in front of your chair, and place your hands on your hips. Now, squat down as much as you can; don’t sit. Then, move back to the standing position, but gradually.

Here’s how you can do office leg extensions. Sit on your chair, making sure your back is erect. While keeping your arms on the side, just extend one leg, flex your foot and then extend your leg at a 90-degree angle. Hold the position for a bit, and then lower your leg.

So ladies, ‘where there’s a will, there’s a way’. Try getting as much exercise during your work day, and you’re good!

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.