Forced Back To The Office? Here’s How To Remain Fit And Healthy

• Staying fit and healthy in an office environment is entirely possible with some planning and dedication.
• Workers should recognize the necessity of regular activity to offset the health risks of prolonged sitting, by standing and moving every hour, taking active lunch breaks, and performing simple desk exercises.
• Companies should consider offering gym memberships or wellness programs as perks to promote physical and mental well-being, thereby boosting employee satisfaction and productivity.

In the wake of the pandemic, many of us found ourselves adapting to new routines and habits as we navigated the challenges of working from home. But as the world gradually shifts back to a semblance of normalcy, a significant number of employees are being called back to the office (many against their wishes). 

This transition, while welcome for some, presents a unique set of challenges for maintaining the healthy habits cultivated during our time at home. But fear not — staying fit and healthy in an office environment is entirely possible with some planning and dedication.

Sitting all day isn’t good for you

Firstly, it’s crucial to recognize the importance of movement throughout the day. Prolonged periods of sitting have been linked to various health issues, including heart disease, diabetes, and even certain types of cancer. 

To combat this, make a conscious effort to stand up and move at least once every hour. Whether it’s a short walk to the restroom, a quick stretch at your desk, or a stroll around the office, these brief moments of activity can significantly impact your overall health. Some offices have even embraced standing desks or under-desk ellipticals to encourage constant movement.

Lunch breaks offer a golden opportunity to inject some physical activity into your day. Instead of spending this time seated, consider going for a brisk walk outside. Not only does this provide a much-needed break from the office environment, but it also helps you rack up those steps and soak in some Vitamin D. 

Encouraging coworkers to join you can turn this into a social activity, making it something you look forward to each day.

Desk exercises are another excellent way to stay active. Simple movements such as triceps dips, desk pushups, calf raises, and squats can be performed with minimal space and equipment. These exercises help keep your muscles engaged and your blood flowing, even in the confines of an office setting.

Staying healthy at the office also includes eating well

Nutrition plays a pivotal role in staying healthy. Workers should try to resist the temptation of vending machine snacks by preparing healthy meals and snacks at home. 

Opting for balanced meals that include a variety of foods can protect against chronic diseases while enhancing overall productivity and mental clarity. Incorporating fresh fruits, vegetables, lean proteins, and whole grains into your daily diet can provide sustained energy levels, reducing the likelihood of the mid-afternoon slump. 

Moreover, staying hydrated, limiting caffeine intake, and choosing snacks wisely — such as nuts, seeds, or yogurt — can keep hunger at bay and support a healthy metabolism. By making conscious food choices, employees can maintain their health, improve cognitive function

Encourage your company to offer gym perks

As companies grapple with the challenges of retaining top talent and ensuring a productive, satisfied workforce, the provision of gym memberships emerges as a compelling perk that addresses the future of work head-on. This is not just about keeping employees physically fit; it’s about fostering an environment where they can thrive mentally and emotionally. 

The question of whether employers should contribute to gym memberships is met with a resounding yes. Given the substantial benefits associated with regular exercise — notably increased productivity, reduced healthcare costs, and enhanced employee satisfaction — it’s in the best interest of employers to invest in their workforce’s health. 

The adoption of gym memberships as a standard perk varies widely among employers. While some companies have embraced this trend wholeheartedly, offering subsidized or fully reimbursed gym memberships, others have yet to recognize its value. 

The approach to funding these memberships also differs, with some employers opting for direct subsidies, while others provide fitness reimbursement programs where employees pay upfront and claim back the costs. 

As we navigate the future of work, the perk of a gym membership stands out as a valuable offering that employers should consider. It’s a testament to a company’s commitment to its employees’ health and well-being, which, in turn, contributes to the creation of a vibrant, productive, and resilient workforce. 

While the extent of adoption among employers varies, the trend towards incorporating wellness programs, including gym memberships, into employee benefits packages is gaining momentum. 

Returning to the office doesn’t mean you have to leave your healthy habits behind. By incorporating movement into your daily routine, prioritizing mental health, maintaining a nutritious diet, and leveraging your company’s gym perks, you can continue to thrive both professionally and personally.