Most modern jobs, especially in cities, involve a sedentary lifestyle. That is, we arrive by car at work in the morning, take the elevator, sit at the computer, and do not actually move from our seats throughout the day. After work, I make the same trip home by car and rest in front of the TV on the couch. Of course, this does not apply to everyone without exception. Still, according to surveys of residents of large cities working in the office sector, it is approximately how their working day looks. Suppose you address a research paper writer and ask them to write an article on the given topic, namely, changes in the population's physical activity level. In this case, you will learn lots of interesting things. In particular, according to estimates by the World Health Organization, there are more than 2 billion people with insufficient physical activity, which causes excess weight gain and other related health problems.
Staying active is very important; doctors say moderate physical activity should be a lifelong habit. In this case, you can avoid developing many diseases and keep your body and mind in better condition. Even working in the office for 10 hours, you can develop a system of exercises to help you fulfill the conventional norm of daily physical activity.
Start With Goals
You don't want to start your exercise routine "on Monday" because that Monday may never come. Instead, set yourself small and easily achievable goals first. For example, you may aim to improve your endurance, lose excess weight, increase your strength, or just keep fit. Setting a goal makes the process deliberate and gives your workouts meaning. These will be your global goals. At the same time, you should start small.
For example, if your goal is to walk at least 10 thousand steps a day, but now you are not up to 2 thousand, you should not start with 10. Gradual increase in distance will help you control the process and give you the pleasure of achieving small goals one after another.
Plan Your Workouts
Most people's main obstacle to regular exercise is lack of time. However, with proper planning and time management, you can find room for fitness even in the busiest schedules. In most cases, you know your work schedule for the day and know what hours you'll be busiest. And even if you have your entire day scheduled to the minute, it's still possible to make time. Moderate workouts don't require a lot of time. For example, getting up 30 minutes earlier and devoting that time to exercise will cover your daily physical activity needs.
Another option is evening workouts after work. Even if you don't have the energy for a full session in the gym, a short 15-20-minute session at home can be quite effective. In this case, you can use exercises from intensive training courses like Crossfit. The most important thing is that it has become not a burden and necessity but a compulsive habit, and you cannot finish the day without exercising.
High-Intensity Interval Training (HIIT)
High-intensity interval training may turn out to be just what one needs if he or she is short of time. A session of HIIT combines short but very intense exercise intervals with short rest periods. With that, such a workout can take as little as 15-20 minutes and be as effective as an hour of moderately paced exercise. The most important advantage of HIIT is the possibility of burning calories during and after the workout because of the afterburn effect.
Example of a simple HIIT workout: 30 seconds running in place with high knees, 30 seconds push-ups, 30 seconds squats, 30 seconds rest. After several repetitions of this powerful cycle, you will feel the increase in tone and, more importantly, the pleasantness that you managed to work with yourself to improve. In contrast, initially, there seemed to be no time for training.
Home Workouts and Exercises Without Equipment
There is a myth that you can effectively train only in the gym with special equipment and large weights. But even the most intense hour-long workout will help burn only a few hundred calories. Many exercises can be performed without special equipment, using only your body weight. Push-ups, squats, planks, and lunges do not require any equipment, and if you do everything correctly, you will get a noticeable load and be satisfied with the result.
Do your research and find the perfect set of simple exercises for you. Imagine that you are doing researchpaperwriter review, and you need to evaluate the efficiency and convenience of all the services provided by the service. Only in this case is the client your body; the services are exercises.
Incorporating Activity Into Your Daily Life
Many people don't know, but most calories per day are not spent on exercise. Normal so-called everyday activity absorbs about 70% of energy. This is provided that this activity is present. It is not difficult to increase its level. For example, instead of driving to work, try walking or cycling. Choose the farthest store within walking distance of shopping, use the stairs instead of the elevator, and just try to walk more. Even a short walk of 10-15 minutes can make you feel much better and boost your mood.
Conclusion
Keeping fit even with the busiest work schedule is not so difficult. The main thing is to have a desire and a goal. Exercise doesn't have to be detrimental to your work. But some things, like making phone calls or checking email on your cell phone, can be done on the go. Look for opportunities, not excuses, because it's your health, and taking care of it is essential so that you can continue to live an active and positive life.