Boost Your Fitness – And Career – with Tips from Boise Paper

Can a set of push-ups get you that promotion? Perhaps! From lowering blood pressure to preventing disease, the health benefits of regular exercise are reason enough to get moving – but staying fit and active can also have positive effects on your office life. Regular exercise has been shown to boost productivity and morale, and healthy employees tend to take fewer sick days, manage stress better, and maintain an overall positive outlook on their lives and jobs.

If you’re looking to add healthy habits to your office life, use the following tips to incorporate fitness into your daily routine.

  • Take a Stand – Unfortunately, the sedentary nature of most desk jobs isn’t conducive of a healthy lifestyle, and the cumulative impact of sitting all day for years is associated with a range of health problems, from obesity to diabetes to cancer. The solution? Start standing. Whether it’s replacing your desk with a standing workstation, or simply getting out of your seat for certain work activities, standing has been shown to burn more calories than sitting, as well as improve posture and reduce neck and back pain. Start small by opting to stand for certain tasks – such as proofreading a document – and gradually try to add more standing activities into your daily office routine.
  • Take Active Breaks – Instead of heading to the break room or catching up on social media, take advantage of June’s warmer weather and consider a brisk, 10-minute walk around the block instead. Even a short walk will boost your metabolism and burn calories, and the dose of fresh air can help alleviate stress and provide a boost of motivation for the rest of the day. If you can’t stray too far from your desk, at the very least, set a timer to remind yourself to get up and move once an hour – even if it’s just to the other side of the office and back.
  • Go Your Own Way – If you have trouble getting in workouts during the week, look for opportunities to add physical activity into your day – starting with your commute. If you live close by, your commute can pull double duty as a workout simply by biking or walking to the office. Or, if you take public transportation, get off the bus or train one stop early, and walk the rest of the way. Similarly, if you drive to work, park at the far end of the parking lot — or park in a nearby lot. It may seem insignificant at the time, but over the course of the week, all those extra steps can add up!
  • Track It – As the day progresses, it’s easy for fitness to take a backburner to other office duties and deadlines. To stay on track, create a daily chart to keep on top of healthy habits, such as drinking water and taking exercise or stretching breaks, and print it out on copy paper so that you have a physical reminder for your goals. As you go about the day, be sure to check off each item as it’s accomplished. At the end of the day, you’ll have a completed chart that you can be proud of! If you need an extra boost of motivation, find an inspirational quote that will pick you up when you need encouragement to stay on track. Print and post it near your desk or computer, and be sure to use a high-quality, multipurpose paper for a brilliant, vivid document that adds an extra sense of inspiration.