Not only will these tips help you to keep you fit and healthy, but they’ll also save you money!
1. Walk or cycle to work instead of using the car/bus
This may not be an option for everyone, but if you are a 9-5 office working it is a sure-fire way to dramatically increase your fitness level. If you work too far away another option is to get off at bus stop that’s further away from your work than you usually do (and the same applies for the trip home).
2. Have a water bottle on your desk at all times
You are not drinking enough water. Well… it is highly likely you aren’t based on the norm. On average we should be consuming 2 liters of water a day (or approximately 8 glasses). If you keep a water bottle at your desk which you can fill twice a day you are much more likely to drink the recommended amount.
3. Use the stairs instead of the elevator
Running or even walking up stairs is one of the most effective forms of cardio you can do. Why take the elevator when you can have a quick power workout instead? Unless you have a broken leg there is really no excuse for this one.
4. Make your lunch instead of buying it
This is a biggie and cannot be satisfactorily covered in this article alone. If you are currently buying your lunch then I’m guessing you’re doing yourself a disservice as far as your fitness goals are concerned. It is very hard to find good quality, healthy food, and when you do you end up burning holes in your wallet. The alternative is to make your own lunch. This is extremely cost effective and you know for sure exactly what your meals consist of.
5. Have a protein shake instead of a coffee or tea
We all like taking a break, why not make it even more beneficial by having a protein or meal replacement shake instead of the coffee? Well I know why, but despite how much you love your coffee or tea, it will be the perfect time to give your body the fuel it needs to do what you want it to do!
6. Eat an apple or banana instead of a chocolate bar to keep you alert
Are you in desperate need of a quick sugar fix? Instead of rummaging in your pockets for some coins to stick in the vending machine, pull an apple or banana out your bag for an all-natural energy booster. This can be a good way to combat your dependency on coffee as well (though it will take a while before your body will get used to the change).
7. Use RSI prevention software to avoid eye, wrist and leg problems related to too much computer usage
Workrave is an example of such software. The basic idea is an alarm system that forces you to take breaks to lower the chances of suffering from RSI, eye problems or leg cramps. RSI is no joke. If you start experiencing some of the symptoms of this condition then I definitely recommend this software.
8. Do some office exercises when you have a few moments free
There are actually some great exercises you can do while you’re at your desk which will speed up your progress even more (just be careful not to over train). There is a good article on About.com that shows you the different types of exercises you can perform at an office desk. However if you work in an open space environment you could get a few too many funny looks. One exercise that I will always recommend however is the ab vacuum. This very effective exercise can be done without anyone knowing you are doing it.
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