How Your Fitness Is Affected By Working In An Office

OK so you work a normal Monday to Friday 9 till 5 job. It gets to 5 o'clock and your on your way home and it comes to the decision of shall I go to the gym or not. The same happens when you get up in a morning you haven't had time to face the decision of whether to get your gym gear ready and take it to work.

Rush Training advice, premeditate your gym routine.... Forward planning and convincing yourself prior to the actual event allows automatic thinking. So whether your going to the once, twice, three or more times it doesn't matter, you already know when and what time your going to the have your workout.

The average calories burnt doing light work of an office worker based on 170lb male is about 37 calories and hour, compare that with a builder or laborer that burns in excess of over 350 calories an hour.

So what exercises can be done whilst at a desk:

1. Abdominal Crunches - Contract your abdominal (stomach), hold the contraction for a few seconds, then release. Repeat this for 30 second sets all day whilst you are working at your desk.
2. Glute Exercises - These are easiest to do at your desk. Do contractions for 30 seconds then on the final contraction hold for 10 seconds. Do a few sets of these throughout the day, no-one will notice and you'll have that tight ass in no time.
3. Toe Taps - Tapping your toes against the floor continuously help increase your metabolism throughout the day and thus burning more calories. Make sure no-one can see and your doing it preferably on a carpet as the noise may become annoying for your colleagues. 

Doing all these exercises will help burn more calories whilst at work. Other recommendations include drinking plenty of water and moving around at least once an hour to keep the blood running around your body.

Nutritionally Limit Your Snacking:

• Try to prevent snacking at your desk, drink plenty of water to ease the need to eat.
• If you need to snack try and spread out eating into intervals.
• Have a wholesome breakfast i.e. porridge oats with a low glycemic index with slow release energy to keep you going throughout the day.
• Eat fruit and nuts at intervals throughout the day, rather than cakes and biscuits. An example being at around 1030 and then again in the afternoon at around 330.
• If you need a hot drink look at drinking green tea, this will keep you going an also boost your metabolism at the same time, without piling on the calories and is also very good for you.

Stress In The Office

Stress in the office or general work related can also effect your fitness and health. There are many ways in wish your workplace can cause stress i.e. work traffic, pressure from authority or peers. Stress can affect you mentally, physically and emotionally which could lead to increase risk in heart disease, diabetes and obesity.

How can you combat and limit these stress receptors:

• Constantly assessing and re-evaluating your goals and prioritize them in order of importance.
• Always have a period for reflection and relaxation this means breaks or time outs and try to make sure you take a lunch break.
• Get adequate sleep and rest to maintain your energy levels
• A healthy balanced diet is key. A poor bad diet can make you ill or demotivate you. Limit your caffeine and alcohol intake as much as possible and drink plenty of water.
• Develop alternative activities such as a relaxing hobby to take your mind off problems. doing activities such as meditation or yoga classes, gyms, aerobics or sports clubs which will switch your focus and is a stress buster.

In the world of computers and the office exercise and nutrition are key remember balance between work and play, pre-planning of workouts or fitness stress busting activities or hiring a personal trainer to keep you motivated always helps. Gym buddies are also a great motivator as workouts become more enjoyable, social and challenge. For further hints, workouts and tips visit Rush Training Fitness website. Remember stay motivated.