Do you ever feel like your fitness goals are forced to take a backseat to your career goals? These days, climbing the ladder at work feels more like survival than simply making a living.
When that happens, it can be easy to slip into a lifestyle that maximizes time at work and minimizes time spent on wellness. This usually includes quick (and processed) foods and little time for physical activity.
The problem is that an unhealthy lifestyle can negatively affect your performance at work, making it harder to focus, work with others, manage stress and more.
May is Employee Health & Fitness Month, and it’s a perfect reminder to make time for physical activity any way that you can. Just because you’re at the office doesn’t mean you can’t be active.
You can do certain exercises at work—and even at your desk—to help you burn more calories, feel better and live longer.
Whether you’re stuck in the office or working from home, the following tips to boost fitness for busy professionals can help you put your career goals and fitness goals on the same path to success.
Quick and Effective Fitness for Busy Professionals
If you want to get in shape, you don’t have to force yourself to go to the gym at the crack of dawn or buy an expensive exercise bike.
Here are a few efficient workouts tailored for fitness for busy professionals that you can fit into your tight schedule and even do at the office.
High-Intensity Interval Training (HIIT)
Short on time? High-Intensity Interval Training (HIIT) can give you the benefits of a full workout in a few minutes. These quick, intense bursts of exercise followed by short recovery periods boost your heart rate and burn calories.
HIIT sessions can be as short as 15 minutes and still improve cardiovascular health and support weight loss. In fact, one study found that HIIT exercise burned far more calories and contributed to more fat loss than standard workouts [1]. This makes HIIT perfect for busy people who are trying to lose weight. HIIT workouts don’t take long, but they are tough and can leave you sweaty.
So, this activity may be better for the WFH folks. Try this short HIIT workout next time you’re on a break.
Desk Exercises
What if you could work and exercise at the same time? That’s promotion-worthy multitasking, right there!
You can do simple desk exercises, like seated leg lifts, desk push-ups, or chair squats, as you work on your computer.
You can learn how to do these desk exercises and others in this article.
They’re great for boosting your energy levels (especially during your afternoon crash), and they keep your muscles active. Another option is a standing desk. These adjustable desks raise from sitting to standing level, allowing you to vary your posture throughout the day.
Studies have found that standing vs sitting can help you burn an extra 80-100 calories per day, and it may also fight against the effects of a sedentary lifestyle, such as diabetes, heart disease and even cancer [2].
Outdoor Activities
Standing desks can help you burn a few more calories, but not nearly as many as walking.
Stepping outside for a lunchtime walk or jog can seriously improve your health. Not only can it boost your mental clarity and reduce stress, but studies have found that just a 30-minute walk can reduce the risk of all-cause mortality [3].
That means a 30-minute walk could literally add years to your life! Going outside also gives you the opportunity to soak up some vitamin D from the sun—a nutrient that many working Americans severely lack.
Try organizing team-building activities that involve walks near your office, or start a Facebook group with other WFH professionals to organize outdoor activities in your neighborhood. The social aspect can motivate you to do more.
Plus, if management joins in, it’ll get a lot easier to plan physical activities into everyone’s day.
Stair Climbing
Not everyone can go outside all year long, but most of us have access to stairs at home or at the office.
If you have a stairway in the building, spend 5-10 minutes going up and down. This combines cardio and strength training, building your leg muscles and getting your heart rate up quickly.
Climbing stairs burns 3x more calories than walking, and just a few minutes can lower your blood sugar, improve cardiovascular health and even boost cognitive performance [4].
Try doing 5 minutes of stair climbing after lunch to give your brain and energy levels an afternoon jump-start!
The Impact of Fitness on Professional Performance
Regular fitness can do more than just keep you in good shape. It can directly enhance your performance at work. Here are three key ways that staying active helps you function better as a professional.
Increased Energy and Productivity
Have you ever noticed how energized you feel after a workout? Regular exercise is directly linked to mood and energy levels, which is why staying active can supercharge your productivity at work [5].
Even a brief workout can improve your energy and mental clarity. So, next time you think about staying late at work instead of doing some exercise, consider that you might have to stay late because you’re neglecting fitness.
If you need an extra boost of energy to motivate you to get up and move, try Manna Lipo Lean. It’s formulated to support your metabolism and increase your overall energy levels, improving your motivation to work hard at the office and at the gym.
It could even help you burn more calories even when you aren’t exercising!
Stress Reduction and Improved Mental Focus
Fitness isn’t just about physical health. It also impacts your ability to think clearly, manage stress and generally feel good about your daily grind.
Studies have found that regular exercise is one of the best ways to manage stress and enhance mental focus. Getting your heart pumping triggers your body to release endorphins, the chemicals that make you feel happy and relaxed [6].
Losing weight and getting in shape can have a big impact on your life satisfaction too.
If stress is preventing you from exercising or working efficiently, try adding more stress-fighting nutrition to your diet.
Nutrients like magnesium, vitamin D and zinc have all been found to reduce anxiety and give you more control over your mental state. You’ll find all of those and more in Manna’s Stress Support Bundle. This stress-fighting bundle also includes Manna Sleep Complex.
The natural ingredients within have been found to calm the mind and improve sleep quality, both of which are crucial for maintaining sharp mental focus and handling workplace challenges.
Long-term Health Benefits for a Sustained Career
Remember how taking a short walk could add years to your life. This applies to almost all moderate exercise. Maintaining an active lifestyle contributes to long-term health.
This doesn’t just mean you’ll live longer. It also means living better for longer.
And, part of living better means having a sustained and successful career.
Studies have shown that employees who exercise have higher job performance and much lower absenteeism [7]. Over time, that pays off in the form of promotions, higher income and more control over your free time.
However, the study was clear that diet plays a big role in performance too.
Remember to take a daily multivitamin to ensure your body gets the necessary nutrients, especially if you spend most of your day indoors or if you don’t eat much fresh produce.
You Shouldn’t Have to Choose Between Working and Working Out
It’s no surprise that many Americans sacrifice wellness for work. Most of us feel that we need to choose between work, exercise, or even a good night’s sleep.
But that shouldn’t be the case.
Despite the hustle and bustle, focusing on fitness for busy professionals should be a priority!
It’s not always easy to fit a visit to the gym into your busy schedule, but the simple exercises above can be just as effective at improving your mental and physical health.
Ignoring your body’s need for physical activity can lead to a sedentary lifestyle, increasing risks for issues like heart disease, diabetes and chronic pain—not to mention the mental fog that can cloud your busiest days.
The WHO even calls sedentary lifestyles a leading cause of disease and disability [8].
So, remember that productivity and career success aren’t just about how many hours you log at your desk. They’re also about your ability to perform at your best.
And to do that, you need to get up, get moving and eat a nutrient-rich diet.
FAQ
You can fit exercise into a busy work schedule by incorporating short, effective workouts like High-Intensity Interval Training (HIIT), which can be completed in as little as 15 minutes. Desk exercises, like seated leg lifts or chair squats, and using a standing desk can also help you stay active throughout the day. Additionally, taking short breaks for stair climbing or a quick walk outside can boost your fitness without disrupting your work.
Easy desk exercises include seated leg lifts, desk push-ups, and chair squats. These exercises can be done without leaving your workspace and help keep your muscles active and your energy levels up. Using a standing desk can also promote movement and reduce the risks associated with prolonged sitting.
Regular exercise enhances work performance by increasing energy levels, improving mental clarity, and reducing stress. It releases endorphins that boost mood and focus, helping you manage stress better and maintain higher productivity. Exercise also contributes to long-term health, reducing absenteeism and supporting sustained career success.
Nutrition plays a crucial role in supporting fitness goals by providing the energy and nutrients needed for physical activity and recovery. Eating a balanced diet rich in protein, healthy fats, and complex carbohydrates can enhance your exercise performance and overall health. A multivitamin can help you fill nutritional gaps, especially if since it can be difficult to maintain a perfectly balanced diet with a busy schedule.
- https://www.nature.com/articles/0803781
- https://www.health.harvard.edu/blog/the-truth-behind-standing-desks-2016092310264
- https://pubmed.ncbi.nlm.nih.gov/35247352/
- https://www.kolorshealthcare.com/blog/amazing-health-benefits-of-climbing-stairs/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9206544/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- https://news.byu.edu/news/poor-employee-health-means-slacking-job-business-losses
- https://www.who.int/news/item/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who
