My weight has always been a struggle for me. I was not gifted with a high metabolism, and maintaining a decent weight has always involved a lot of work. While I was growing up, I was always involved with sports, which helped to keep the weight off. In college, most of my calories were consumed in liquid form. This caused me to walk most of the places I went, and in turn, not gain much weight. But after graduating college and joining the real world, where day drinking was suddenly frowned upon, and responsibility became a real thing, my weight started creeping up on me. By the time I had my second child, I was the heaviest I had ever been.
The Morning Grind
Knowing I needed to take control of my weight, I started waking up at 5:30AM to get a workout in. This sucked. It really sucked. First of all, I am totally not a morning person. Second, I had a newborn and a toddler at home. I was either up half the night with them, or on the occasion that they did sleep through the night, they would decide that they also wanted to be up at 5:30. So morning workouts ended up being few and far between.
How To Stay Fit In An Office Job
Since mornings were out and by evening, after dinner was made, kids were in bed, and dishes were done, I was too exhausted to even think about a work out. I decided that I needed to figure out a way to get some sort of exercise in while I was at the office. Instead of paying to use a gym, I thought why not get a workout in while getting paid?
So here are my tips to staying fit while working an office job:
1. Replace Your Chair With A Yoga Ball
Get rid of your comfy chair and get a yoga ball chair to sit on. This small change is a great way to sneak in an ab workout with barely any work! You will be using all kinds of ab muscles to stabilize yourself on the ball! You might even find yourself bouncing while you think. And it’s fun!
2. Listen To Music
If you can, turn on some tunes while you’re working! We got an Amazon Alexa to put in our office and we each take turns being the DJ. When you listen to music you can’t help but dance a long, and if you are on your yoga ball, even bouncing a long! I saw my Fitbit step counts triple after I started to listen to music while I work!
3. Park Far Away
Pick the farthest spot from the office door and give yourself a nice little walk to and from the office everyday! All those extra steps add up. This one is much more fun in the summer than the freezing cold of winter! But hey, you burn more calories when you are cold!!
I always keep a pair of hand weights on the floor of my office. When I need a quick break, or I am thinking about something, I will stand up and lift my weights for a few minutes. You never know when some motivation might strike you to get up and lift some weights too! If you keep them easy accessible you are much more likely to use them!
5. Give Yourself A Break Every Hour To Walk
Take a 5 minute break every hour to stretch or go for a short walk. Studies have shown that you actually work better when you give yourself frequent breaks. Smokers get cigarette breaks every hour, why shouldn’t you take a break to actually do something good for yourself?
6. Pack Your Lunch
Make sure to pack your lunch everyday and fill it with lots of healthy things! It is easy to say that you will eat healthy in the morning, but when lunch time rolls around and your hungry, a burger sounds amazing. It’s easy to give in to your lunchtime temptations. If you pack your lunch in the morning you are more apt to pack healthy things and less likely to go out. Your bank account will thank you for this too! (I love this lunchbox, it is super stylish, cheap and has pockets for organization!)
7. Drink lots of water
Splurge on a really cute water bottle that you love! Fill it up and drink lots of water. Water will help keep you full, so you won’t snack as much, and it will save you from drinking soda, which is known to pack on the pounds quickly! Bonus: You will be going to the bathroom a lot, so more walking!! If you don’t like plain water or have a soda habit you are trying to kick, I strongly suggest a water bottle like this, where you can infuse fruit flavors right into it!
8. Bring healthy food to snack on
In addition to packing a healthy lunch, make sure you always have healthy food to snack on. It is easy to start eating mindlessly while you are working. Have you ever gotten to the bottom of a bag of chips that you just opened, and barely remember even eating a single one? Yeah me either…I am also guilty of bringing a super healthy lunch and feeling all proud of myself, until the afternoon rolls around and I’m starving. I have nothing left to eat so I hit up the candy bowl at the office, and undo everything I just did. So always make sure you have some healthy snacks hanging around for when you get the munchies!
9. Get up to talk to your co-workers
Just admit it.. we have all texted someone when they are in the same building as you, because you are too lazy to get up to talk to them. Instead of shooting your co-worker an e-mail or calling them on the phone, get your butt out of your chair and go talk to them in person. What a great way to make some new work friends too 🙂
10. Make a plan for dinner before you leave work.
Take 5 minutes during the workday and go on Pinterest to find a kick ass recipe that you are excited to make! This will stop you from hitting a fast food joint on the way home, or throwing in a frozen pizza because you don’t know what to make!
There you have it! I just took away all of your excuses for why you are too busy to work out! Even us busy working people can do a few small things each day to keep us feeling great!
Do you want to take it to the next level? Get my FREE printable 30 Day Health Challenge for Busy Moms. Each day will be a challenge to help you feel good both physically and mentally!