“I'm going to wake up an hour earlier than usual to work out.”
We've all been there and done that — but really, do we ever follow through with this mentality for more than a couple of days? Have no fear, here's a complete guide on how to work exercise into your daily routine.
Written by Terry Nguyen and the UnSit Team
After a holiday season with endless sweets, treats, and holiday parties, many working Americans take a solemn vow to pursue fitness and a healthier lifestyle in the coming year. We think that vow should include walking at work, using a treadmill desk.
The office is the perfect place to set goals for yourself, since often resolutions become quickly forgotten or motivation levels begin to slip as early as a month into the New Year.
Remember your resolutions from last year to get more exercise at work? No? I thought so.
According to the U.S. Bureau of Labor Statistics, more than 90 percent of workers spend more than 40 hours a week at their workplace. Those minimum 40 hours are critical hours of your life — whether it be professional or personal — that can contribute to meeting your New Years' goals. How will that work? How about getting the whole office involved? Here are some challenges that you can take on individually or together in the office. One thing to remember before you launch this: Every individual lives at a different pace, and it's important to keep that in mind when having a common goal within the workplace.
Top Three Office Fitness Challenges
A Mile-A-Day Challenge
Nowadays, every person with a smartphone can track his or her steps during the day by simply downloading or using the health app. A mile-a-day challenge is a short and simple way to encourage employees to get off their feet and take a walk during their break, or engage in short spurts of activity — such as taking the stairs instead of the elevator.
This challenge will build a healthy habit for individuals who are accustomed to a sedentary atmosphere and remind employees that time-consuming workouts are not always necessary for a better lifestyle. In a Stanford research conducted by their School of Medicine, the use of pedometers — or simply tracking one's steps — led to an increase in physical activity by just over 2,000 steps, which roughly translates into one mile per day. A mile a day is not only realistic, but attainable for those in the workforce.
Count Your Calories Challenge
A calorie counter or a food journal is a simple way for individuals to track their diet while envisioning ways to implement healthier food alternatives into their life. Many workers eat out or bring their lunch into the office, and by encouraging employees to count calories, it fosters health awareness in one's personal lifestyle and food choices.
Apps, such as MyFitnessPal, are easily downloadable and keep track of one's exercise levels and food catalogue. At the end of the day, the app reveals the total caloric intake of the user and if they are eating enough in relation to their physical activity.
Buddy Fitness Class Challenge
Many fitness classes or gym memberships are free for a certain trial period. Grab a coworker, and instead of going out to lunch together, go take a walk or try out a free pilates class several blocks away from the office. This challenge encourages relationship growth and motivation between coworkers, and it helps to have an outside perspective on your current lifestyle and the changes you can make to improve it.
Gyms almost always offer a free trial experience, and fitness classes like yoga or pilates have deals if you sign up with in a group or with another person. Fitness classes do not necessarily have to be a structured, weekly occurrence. By having a fitness partner, you can both keep one another accountable to your own goals.
Finally, think about these guidelines before you press go.
Don't bite off more than you can chew.
Resolutions are easier said than done, and although having an eager mindset for new goals during the upcoming year is a positive sign, be careful of making too many resolutions that can easily overwhelm you.
Set goals and outline steps to achieve them.
Setting realistic goals is a key aspect to achieve your new years' resolution. Resolutions usually are broadly phrased statements of intent, but short and simple goals can help you in the long run since you can adjust your goals to fit a changing lifestyle.
Office fitness challenges are an innovative way to liven up the working environment, while promoting a healthy lifestyle among employees. Friendly competition is a motivational method to get you and your coworkers off your seats and make that new years' resolution a reality.
UnSit offers a terrific way to meet and exceed your fitness goals at home or at the office with a standing desk. The WALK-1 treadmill fits under your desk and will get you moving at work. Why UnSit? Find out now.