Even though staying fit may seem like a piece of cake for some people, it can be quite a challenging task for others, especially when you have a 9-5 job. If that’s the case for you, we completely understand your concerns, which is why we’ve come up with five useful tips on how to stay in shape even with a full-time job.
1. Set your goals and stick to them fiercely
Having a 9-5 job often leaves you little time to work on self-improvement and exercise, if you are able to improve your organizational skills, you just might be able to make the time. The first step you should take is setting your goals, which is where your fitness journey should start. The fact is that you can easily lose motivation and be unable to keep track of your progress if you don’t have a target, which is exactly why you should write down your goals and always have them on hand. Of course, your goals should be specific to begin with so you can focus on a particular parameter you want to improve over time. They have to be measurable as well, so you can effortlessly monitor your progress and stay motivated. Needless to say, your goals should be realistic and achievable, too, so be real with yourself in order to succeed.
2. Make sure to never skip your breakfast
A lot of experts and fitness enthusiasts claim that breakfast is the most important meal of the day, and you know what? It surely is – so try not to skip it before you head straight to work! In case you weren’t aware of it, healthy breakfast should consist of three key ingredients: protein, healthy fats, and fiber. Unfortunately, pancakes, bagels, muffins, donuts, and other similar foods don’t fall into this category, so stay away from them at all costs and opt for a healthier alternative instead. For example, you can have a couple of eggs (protein) combined with a sliced carrot (fiber) and a mashed avocado (healthy fats). In addition to being really delicious, these meals will provide you with enough energy and keep you full until lunch.
3. Set a practical workout schedule
Did you know that exercising is one of the best ways to successfully relieve stress and anxiety? In addition to helping you get fit and stay in shape, engaging in physical activity of any kind will help you deal with mental stress as well, which is a fantastic benefit that shouldn’t be overlooked. This is primarily because exercising minimizes your body’s stress hormones and acts as a natural mood enhancer and painkiller. However, you’ll have to come up with a practical workout schedule, which can be a bit challenging task given your office hours. In order to see maximum results, you should keep your workout schedule simple at the very beginning, which means that you should have between one and two rest days to avoid burnout. As for the type of workout, you should definitely pick one according to your own preferences. We have to say that intense workouts at your local gym obviously aren’t everyone’s cup of tea, so don’t feel obliged to opt for them if yoga is what you love. Just take one step at a time, gradually upgrade your workout routine, and remember that a little exercise is way better than no exercise at all.
Additionally, if your work offers you access to a gym, take advantage of it! If you’re able to, use your lunch hour to get in a workout, even if it’s only 45 minutes long. Keep an extra pack of gym clothes and equipment by your desk at work, and be sure to buy an extra stick of deodorant. Any exercise is better than none!
4. Drink a lot of water on a daily basis
In case you didn’t know, your body is made up of 55-65% water, which basically means that you must drink enough water on a daily basis in order to allow your body and vital organs to function properly. Even though everyone’s raving about those famous eight glasses of water everyone should be drinking, there is no universally agreed upon quantity of water that needs to be consumed on a day-to-day basis. Water is nonetheless essential for your kidneys and other bodily functions, and you should also remember that the most obvious signs of dehydration often show on your skin. Dehydrated skin is quite dry, dull, and more prone to wrinkles, so do whatever it takes to keep those at bay and drink your water religiously. Besides that, you should know that drinking water instead of soda can help with weight loss, so make this important change and you’ll see a massive difference shortly!
5. Make sure to get at least 7 hours of sleep
We’re aware of the fact that getting enough good night’s sleep can sometimes be a mission impossible, especially after a long, exhausting day at work when sleeping is the only thing that comes to your mind. In fact, this happens quite often, as a lot of people simply can’t relax and let go of their daily worries before bedtime. No matter how hard it may seem, you have to find a way to unwind before you go to bed because that’s crucial if you want to sleep tight and get enough rest. By the way, do you remember the last time you had a sleepless night? How did you feel in the morning? We bet that you felt grumpy, moody, and a bit anxious, right? Well, that’s because your body didn’t get a chance to recover, which is why you need at least seven hours of sleep at night. Even more than that is beyond welcome as it’ll improve your mood and make you feel cheerful and positive, so get your sleep at night and you’ll see what we were talking about.
As you can see, there are a lot of amazing ways to stay fit and fabulous – even when you have a 9-5 job. All you have to do is to stick to our tips and you’ll make it happen, without a shadow of a doubt!
About the author:
Helen Bradford is a journalism student who always seeks new ideas to write about. She enjoys blogging about beauty, health and style trends. When she’s not writing, she spends her spare time being active through fitness and traveling.