How can employees who work from nine to five maintain their fitness?


Do you get enough exercise? Most workers in the United States do not meet the required guidelines for exercise, and this inactivity has a significant impact on their health and performance at work.

According to the United States Chamber of Commerce findings, the average American adult spends 6.4 hours per day sitting down; however, office workers spend even more time than this sitting down during their workday. Employees end up being less productive, more exhausted, and even less satisfied with their jobs due to the extended sitting hours they are required to put in. On top of that, employees who do not get enough exercise are at a significantly increased risk of developing back pain, neck pain, and other health conditions.

Especially when you have a lot of work to do, finding time for physical activity can be challenging. Nevertheless, if you follow these guidelines, you’ll be able to find some equilibrium in your schedule:

Joining a gym is a great way to increase your motivation.

Joining a gym can provide the necessary push for people with a history of making excuses regarding their exercise routines. According to Verywell Fit, going to a gym with an established community of people interested in fitness can be inspiring because it can spark a spirit of friendly competition within you. On top of that, the fact that you are investing money in a gym membership acts as an additional significant motivator because gym memberships can be pretty pricey.

Although membership to a gym may cost a pretty penny, the fact that it provides amenities and classes may help you become more motivated to work out. Thanks to the amenities offered at this gym, you will have the opportunity to try out various exercises, increasing the likelihood that you will come across an activity, such as yoga or running, that you enjoy doing.

Try to get some exercise either before or after you go to work.

If you do not have enough time to go to the gym, you should attempt to negotiate a solution with your schedule. One change you can make is to form your workouts before or after work.

According to Dr. Michael Diaignault, exercises performed in the morning helped women lose fat around their midsections, lower their blood pressure, and improve their leg strength. People who worked out in the evening saw more significant benefits from their strength training because they developed greater upper-body strength, power, and endurance throughout their training. These results are very encouraging, so it is worth giving both morning and evening workouts a try to determine which one is better suited to your schedule and the health goals you want to achieve.

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Step up your daily activity by increasing the number of steps you take.

Increasing the number of daily steps is a good compromise when your schedule is packed. Walking 10,000 steps each day is the essential exercise that Weight Watchers recommends doing because this straightforward activity yields the same results as performing five 30-minute workouts per week. Increasing the number of steps you take daily can improve the performance of your brain and your heart’s performance and help you lose body fat.

In addition to that, it’s completely hassle-free and cost-free! Because you can increase your step count simply by walking to and from your place of employment, you do not need a treadmill or any other elaborate equipment. Another option is to use the staircase rather than the elevator to increase the number of steps you take in a day.

Looking for exercise videos that meet your specific requirements would be best.

You are not obligated to confine yourself to a specific workout routine or timetable. When you can exercise whenever you want, you might even have more motivation to do so.

With the assistance of workout videos, accomplishing this goal should be easy. According to the information presented in our article titled “Indoor Exercise Is Better Than No Exercise,” many high-quality fitness videos currently available on the market are risk-free, efficient, and easy for you to access. These videos offer a variety of classes ranging from ballroom dancing and aerobics to tai chi and even include short and extended versions of the classes. Using this strategy, it will be much simpler to locate a physical activity that you enjoy and work it into your schedule, even if it’s only for ten minutes.

When it comes to working out, finding a way to do it can be challenging, but if you put your mind to it, you’ll find a way. No matter how packed your schedule is, you should be able to find time for an efficient workout if you follow the advice in this article.