On-the-Job Weight Gain

It’s no secret that sedentary jobs and lifestyles have contributed dramatically to the accelerating obesity rate over the last 20 years. Notice the emphasis put on the word ‘dramatically’. In fact, a study conducted by the University of Chicago in 2001, stated that a worker in a sedentary career may end up with a Body Mass Index 3.3 units superior than a person leading a well active job. This actually means an increase in weight from 60 to 71 kilograms!

Now that you’ve heard the bad news, let’s turn to the good news… Sitting at a desk doesn’t have to mean you’ll be just another statistic! Incorporating these simple strategies into your workday will bring you one step closer to being a healthier, more energetic you. Remember, any physical activity counts!
Now if you're doing your best to set aside time for physical activity either before or after work, good for you. But I understand that finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? You CAN love your less-than-active job and be fit. All you have to do is:

       1. Be sure to eat; It’s easy to slog through days of meetings, e-mails, and phone calls to find out at 4 p.m. that you haven’t eaten anything since breakfast. Do you know that your body needs the breakfast energy to get you through the day? It’s a priority to have healthy, enjoyable meals—along with 1-2 healthy snacks ( low-cal energy bars, yogurts, fruits or healthy nuts like soya nuts) that will give you a lift without adding to your waistline. Plan ahead and take them from home!

      2. Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.

      3. Look for opportunities to stand; You'll burn more calories standing than sitting. Stand while proposing a project, while reading files, while talking on the phone.

      4. Trade your office chair for a fitness ball; A firmly inflated fitness ball can make a good chair. Improve your balance and tone your core muscles while sitting at your desk. Use it for squats or other exercises during the day.

          5. Pick up the pace; If you’re a Salesperson, a Medical Representative or if you’re involved in a job that involves walking, just do it faster. Keep your chin up, your shoulders straight and remember to breathe freely while you walk.

6. If you travel for work, plan ahead; Walk or bike to work. If you drive to work, park at the far end of the parking lot. If you're stuck in an airport waiting for a plane, take a fast walk. Book a hotel with fitness facilities — such as ellipticals weight machines or better yet a pool.

      7. Choose wisely; Whether you normally go out for lunch or eat in the cafeteria, be conscious about your daily meal choices. Learn how to eat wisely, and notice the light feeling that makes you feel better in mid-afternoon, on all days when you eat healthy.

Make those healthy habits a relatively painless part of your routine. You’ll be surprised how quickly minor changes can improve your energy level and help you get fit. And the results show when you test your body composition, before and then after these few changes. If you make time for you, you’ll find yourself with additional energy that will lower your stress and help you get through life’s challenges. 

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