Staying Active At Work
Staying active at work can be one of the toughest challenges that an athlete or fitness fanatic can face. Putting all those hours in at the gym can all be undone by spending 8 hours a day sat at a computer in a stuffy office which is frustrating to say the least. At Sundried HQ, we have a revolutionary way of staying active during the work day by doing something we call EHOH. This stands for Every Hour On the Hour, whereby we get up from our desks and get outside for some fresh air and exercise each hour for 10 minutes in the morning. We take this total of 30 minutes out of our 1 hour lunch break, but we still use the remaining 30 minutes to do another block of exercise, and eat lunch at our desks afterwards. We walk, run, skip, and even box! Mixing it up to keep it fun, fresh, and make sure our bodies are working hard. Utilising these short periods of time has numerous benefits, such as refreshing us after staring at a screen for a period of time thereby improving productivity. It also means that we can get our training done before the end of the day so we don’t have to cram it in before work or slog to the gym after a long day. Sometimes I will run 1 mile in each of my morning 10 minutes which means I’ve already run a 5k before lunch, so you can do more than you think in a short space of time!
Here are some EHOH exercise ideas that you can incorporate into your day, whether you’re able to get away from your desk or not.
Whether you work on the first or tenth floor of your office building, using the staircase can be a great way to get your blood pumping. Each time you pop to the loo or need to take something to another office, try walking briskly up and down at least 2 flights of stairs. Use your tea-making time to do this too; try doing bodyweight squats, calf raises, or lunges while you wait for the kettle to boil.
2. Make the most of your lunch break
A lot of people don’t even leave their office building for the duration of the work day, which is very bad for their health. Use your lunch break to go for a brisk walk, or even take a change of gym clothes and trainers and go for a short run. Even 20 minutes running will do you a world of good and will leave you 40 minutes to get changed and eat your lunch afterwards.You’ll be surprised at how much better you feel in the afternoon and your productivity will improve too!
3. Chair squats
Your colleagues might look at you funny, but doing chair squats is a great way to get your blood flowing better! Stand in front of your chair, and squat until you touch the edge of the seat. Hover for a second and then squeeze back up. Do a set of 10 each hour and see the results!
4. Walk and Talk
If your job involves speaking on the phone a lot, invest in a wireless headset so that you can walk while you talk. Pacing up and down the office will help you get your steps up for the day and will improve your circulation. If you spend hours on the phone each day, this will be an amazing improvement!
5. Workout while you commute
If you take public transport to work, get off one or two stops early and walk the rest of the way. If you drive, try parking further away from the office and walk the last 10 minutes of the journey.
All of these small changes will lead to a huge improvement in not only your health and wellbeing but your emotional and mental health too. Sitting at a desk all day is not natural, and after a while we find that our brains have pretty much turned to mush and our backs are aching! Getting up and about, even just a little bit, will improve your concentration, productivity, and will also stop those mid-afternoon mood drops and hunger pangs! Try to incorporate just a little each day, and build it up until you are as active as possible. You could even get your colleagues on board too for a boost in office morale.
Sundried is a premium, ethical, activewear brand founded and run by athletes and personal trainers who care. Sundried’s ethical ethos extends into the brand, with the newest collection being made from 100% recycled materials including plastic bottles and coffee grounds.