Staying in Shape with a 9-5 Job: 9 Tips
Being busy gets in the way of everyone’s life at some point or another. For people with 9-5 jobs, it can feel like half of their time has been sucked away by their job. The last thing you want after a long, hard shift is to hit the gym (and we won’t even mention the idea of getting up earlier).
It might be even more challenging for workers with families, secondary part-time jobs, and other life events. But don’t worry; there are some straightforward ways to stay in good shape despite your jam-packed schedule.
Here are nine tips and tricks for staying in shape when you have a busy schedule.
First of all, walking can help you burn calories and improve heart health. There are more benefits beyond this, too. It keeps you mobile, ensuring your joints get some movement and improves fitness levels.
If possible, walk to work or to the grocery store. If you’re traveling a short distance, try to do it on foot. If this isn’t possible, park your car in a space furthest from the entrance and walk the entire parking lot. Or schedule in a short walk before or after work – or even on your lunch break.
Sometimes, sitting around all day can lead to poor posture, which can have adverse health effects over time. Not to mention, it may cause back pain, which stretching might fix.
Some stretches can be done at work, including shoulder stretches that you can perform from the comfort (or discomfort) of your desk. Get into the simple habit of doing a few stretches before bed, too.
1. Walking
Forget the gym; walking is sometimes the best exercise you can do. It’s completely free of charge, and it’s a possibility for individuals of all ages and fitness levels.
2. Move Around
Lots of jobs nowadays are sedentary, meaning you are seated in a chair for long hours at a time. But sitting for extended periods isn’t good for you. It’s essential to move around as much as possible during the day. This can mean taking the stairs instead of the elevator, taking a quick break to walk around the office, or even sitting on a fitness ball instead of a chair. If your colleagues are also interested in getting in shape, you might introduce a daily challenge. There’s nothing quite like competition to get people motivated.3. Get Breakfast Right
Breakfast is the most important meal of the day, so they say. It breaks the overnight fasting period, making it essential for boosting energy levels. The healthiest breakfasts will contain something from the major food groups, including protein, dairy, grains, and fruits or vegetables. A good breakfast will look slightly different for everyone, but no matter who you are, it’s essential to start your day with a healthy meal. If possible, try to avoid processed foods in the morning. You can make your brekkie even more delicious by adding some CBD to it. Our favorite options are CBD smoothies or drizzling a little CBD oil on scrambled eggs and avo toast.4. Avoid Munchies
Snacking can be detrimental to your health because it can easily lead to weight gain. Of course, if you are hungry, then it’s likely that your body needs fuel. However, many of us fall victim to mindless eating out of boredom or stress, and that’s where the problem comes in. You can help yourself avoid snacking by:- Eating high-protein meals that keep you fuller for longer
- Using visual reminders to stop snacking
- Replacing junk food with healthy snacks
- Staying hydrated
5. Stay Hydrated
Staying hydrated does more for your body than just stopping you from snacking. Drinking more water might help with weight loss, which is why around half of US adults who are trying to lose weight increase their water intake. First of all, drinking water might help you burn calories. Furthermore, it could reduce your appetite, ensuring that fewer calories are consumed. Staying hydrated can be difficult if you’re not used to it. Invest in a water bottle and keep it on hand for consumption at regular intervals throughout the day.6. Stretch at Regular Intervals
Stretching is surprisingly crucial for the body, and it’s vital for staying in shape. Regular stretching can improve flexibility, which becomes increasingly important with age. It can improve the range of motion and increase blood flow to the muscles. Plus, it might improve posture.