10 Little Ways for Working out while Working

Major obstacles/Hindrances in working out?

Laziness, No Time for workout, no space or equipment, sleeping late due to work or binge watching, no energy left in evening for workout, don’t know where or how to begin, boring, etc. 

Biggest 3 as per our research with corporate employees are

1) a perceived lack of time, 

2) sleep cycle gone for a toss, and 

3) exercise is not fun or no group (which often is due to starting at an exercise intensity that is too high for their fitness level).

Don’t worry , start small but start today ☺ 

  1. Pranayama or breathing awareness practice 

Try to practice pranayama before lunch. Pranayama helps to increase concentration and release stress accumulated during the first half of the day and improves productivity in the second half. 

Stress release helps in food digestion and employees enjoy food more when relaxed and improving overall body function. Always remember mind and breath are connected and you can control your mind with breathing. 

Pranayama/Breathing techniques for Improving Respiratory system | Beginners
  1. Sit in Thunderbolt or Diamond or Vajrasana after every meal 

Many benefits of vajrasana and it’s the only asana that can be practiced after eating. It aids digestion and keeps the spine erect. For one, it helps you practice better posture by forcing proper spine alignment. Why? Because your body is constantly trying to balance itself on the ball, and a seated position with proper spine alignment is the easiest to balance with.

  1. Take short “active breaks” during the workday (Four 5 min breaks)

However busy your day is, you can still work out in short breaks by getting up, stretching your legs, and walking around. It’s all about making movement a natural part of your day.

One break can be focussed on meditation, just simple guided meditation or breath awareness. 2 min of Bhramari pranayama/ Bee breathing releases all thoughts from mind and gets you ready for any meeting. 

  1. Walk and talk 

We mostly spend most of your day sitting down or lying down on bed/couch. Unless you need to be on your computer at the same time, you might as well take advantage of the opportunity to stand up and move around while you’re on a call. Every extra step counts, and it’ll be a welcome break for your back and your muscles.

Remember: Physical activity doesn’t have to be rigorous exercise to have its benefits: Plus, you may find that the movement helps keep you focused and alert.

  1. Use stairs always 

Here’s another way to add movement to your day: This might mean taking the stairs instead of the elevator or wherever you can, your knees need regular movement to improve its strength.

  1. Start or join a sports or fitness club with teammates/friends 

Nothing works out better than group motivation. The feeling of missing out or not turning up works wonders. Working out alone requires motivation or gets monotonous. But chances are you aren’t the only one at your office trying to fit exercise into a busy workday. Why not seek out others who want to work out with you and start some sort of sports or fitness club?

It could be as simple as a meditation club that meets before lunch three days a week, or a running club that does an after-work run. 

  1. Yogic Stretching at regular intervals

Stretching becomes even more important while working from home. There are plenty of stretches you can do either sitting down or standing up that can help ward off pain and stiffness while boosting your energy and alertness. Pawanmukasana series 1 can be done while on chair/bed/floor and require no additional equipment. 

Work some stretches in at regular intervals throughout the day — even if they’re just for a minute. Work on all the body joints to release physical stress. For e.g. Ankle twists, butterfly, leg extensions, standing up, neck and shoulder rotation etc. 

How to Practice Pawan Muktasana 1 series ? Yoga for old people or beginners / sukshma vyayama Yoga
  1. Drink water and eat fruits when you feel like eating junk stuff  

Drinking water can help decrease the hunger you feel before meals. It may also increase feelings of fullness following a meal and promote stable weight balance. In fact, studies show that people who drink two glasses of water immediately before a meal eat 22% less than those who don’t drink any water. Scientists believe that about 500 ml of water is sufficient to stretch the stomach enough to send signals of fullness to the brain

Replace your snacks with fruits or salads to reduce calories intake and feel good. 

  1. Conscious eating or mindfulness eating 

Daily habit to chew food and stop watching or working while working. Eating mindfully has been shown to decrease hunger and increase feelings of fullness. It can also reduce calorie intake and help prevent binge eating. Also, the digestion is better when we eat while focusing on it as the food is chewed properly and digestive enzymes secreted properly. As per Mitahara from (Hathapradipika-1/58), one should eat only half stomach full and fill one fourth with water leaving one fourth empty with air for good digestion. 

  1. 5 min Guided meditation or introspection before sleeping 

Daily habit to close your eyes and practice guided meditation or just mindfulness with focusing on accomplished tasks and plan for tomorrow. Remember just name the important tasks and not indulge into the thoughts and its solution etc. start small with 1 min and slowly increase the time to 5-10 mins. Don’t be harsh on yourself while meditating or try to overdo it. Be gentle and enjoy the process as there is no perfect way to meditate as every time you practice the experience is different.

Remember, all problems are related and once you begin there is no stopping back. Yoga and meditation helps to build habit as it releases stress hormones and increases self-esteem by building physical, mental and spiritual well being. 

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