{"id":8052,"date":"2014-08-12T15:38:43","date_gmt":"2014-08-12T15:38:43","guid":{"rendered":"http:\/\/www.123print.com\/blog\/?p=8052"},"modified":"2015-07-17T18:49:04","modified_gmt":"2015-07-17T18:49:04","slug":"lets-get-physical-tips-to-stay-fit","status":"publish","type":"post","link":"https:\/\/blog.123print.com\/blog\/lets-get-physical-tips-to-stay-fit\/","title":{"rendered":"Let\u2019s Get Physical! Tips to Stay Fit While Working Full Time"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-8057\" src=\"http:\/\/blog.123print.com\/blog\/wp-content\/uploads\/2014\/08\/Tips-to-Stay-Fit-While-Working-Full-Time-The-123Print-Blog.jpg\" alt=\"Tips to Stay Fit While Working Full Time - The 123Print Blog\" width=\"290\" height=\"266\" \/><span style=\"font-weight: bold; font-size: 18px;\">Raise your hand if you\u2019re a full-time, working stiff!<\/span> Come on, now. Don\u2019t be ashamed. You\u2019ve worked hard to get to where you\u2019re at. If you\u2019re like me, you get on yourself about spending <em>way<\/em> too much time at your desk. According to Mitch Batkin, Senior Vice President of Fitness at Sport&amp;Health Clubs:<\/p>\n<p style=\"padding-left: 30px;\"><em>\u201cGravity is relentless \u2014\u00a0and it works! It\u2019s pushing down on us all the time. If you lose focus of it, you can easily find yourself slouching. If you\u2019re sitting too much, you\u2019re probably suffering from back pain, headaches, you may start to feel tired \u2014\u00a0and you\u2019ll likely become much less productive at work.\u201d<\/em><\/p>\n<p>So, how do you <em>not<\/em> give in to gravity when you\u2019re overloaded at work and have deadlines to meet? It\u2019s important to fit fitness into your day, no matter how busy you are. As Mitch said, it\u2019s important not only for your physical health, but poor fitness can actually start to have an effect on your work productivity. <strong>Here are a few tips for staying active even when you\u2019re at work:<\/strong><\/p>\n<p><!--more--><\/p>\n<ul>\n<li>Every hour and half, get up and move around for at least five minutes. If you work somewhere with stairs, use that time to do some steps! By moving around at regular intervals, you could burn some major calories each day.<\/li>\n<li>When on the phone or in a meeting, try standing if you can. You\u2019ll burn 50% more calories than you would if you were sitting.<\/li>\n<li>Check out our <a title=\"Deskercise! | The 123Print Blog\" href=\"http:\/\/blog.123print.com\/blog\/the-latest-craze-in-your-office-should-be-deskercise\/\" target=\"_blank\">Deskercise<\/a> blog for more exercises you can do at your desk!<\/li>\n<\/ul>\n<p>Outside of work, don\u2019t succumb to your couch and Netflix-binging! <strong>There are some simple routines you can practice, even when juggling home life and a full-time job:<\/strong><\/p>\n<p><span style=\"font-weight: bold; font-size: 18px; color: #ff771c;\">Schedule time to go to the gym.<\/span> Many of us make the mistake of trying to \u201cfit in\u201d going to the gym when we work full time. But, this is often not the case as it\u2019s very easy to get preoccupied and distracted. When you <em>do<\/em> schedule time to go to the gym, make sure it\u2019s reasonable. If you know you\u2019re not a morning person, don\u2019t schedule your gym time for 5 a.m. You\u2019ll want a schedule you can feel good about and really commit to.<\/p>\n<p><span style=\"font-weight: bold; font-size: 18px; color: #ff771c;\">Pack a lunch.<\/span> As hard as it is to say \u201cno\u201d to coworkers grabbing a bite to eat, trust me, it\u2019ll be better for your wallet AND your waistline. Plan and pack for the week on Sunday nights. Some easy grab-and-go meals could be smoothies, sandwiches (on whole-grain bread), fruit or yogurt. Also, if you eat six small meals during the day instead of three big ones, it will decrease cravings.<\/p>\n<p><span style=\"font-weight: bold; font-size: 18px; color: #ff771c;\">Keep your gym bag in your car.<\/span> I can\u2019t preach this one enough! For me, once I\u2019m home for the night, I\u2019m home. It is much harder to go to the gym once you\u2019ve gotten home. Remember those distractions mentioned earlier? They\u2019ll start to happen as soon as you walk in the door.<\/p>\n<p><span style=\"font-weight: bold; font-size: 18px; color: #ff771c;\">Start slow.<\/span> As excited as you are to start thinking about changing your life and getting fit, it\u2019s important to not go all in right away. Commitment is awesome, but you\u2019ll want to ease yourself into it. You don\u2019t want to burn out a week in. Remember, getting into shape is not a sprint, it\u2019s a marathon.<\/p>\n<p><span style=\"font-weight: bold; font-size: 18px; color: #ff771c;\">Use a fitness app.<\/span> Gotta love technology. In this always-on-the-go lifestyle that many of us live, apps have opened up a world of continuing to stay connected. Don\u2019t have time to track your exercise progress? There&#8217;s an\u00a0app that can track it for you! For example, take a look at Lifehack\u2019s list of the <a title=\"Apps for Losing Weight and Getting in Shape | lifehack.org\" href=\"http:\/\/www.lifehack.org\/articles\/technology\/the-top-10-iphone-apps-for-losing-weight-and-getting-in-shape.html\" target=\"_blank\" rel=\"nofollow\">top 10 iPhone apps for losing weight and getting in shape<\/a>.<\/p>\n<p><strong>How do you stay healthy and fit while balancing a full time job? What are some of the biggest challenges you\u2019ve overcome? Share your story!<\/strong> Leave it in the comments below, or connect with us on <a title=\"facebook.com\/123Print\" href=\"https:\/\/www.facebook.com\/123Print\" target=\"_blank\">Facebook<\/a>, <a title=\"twitter.com\/123print\" href=\"https:\/\/twitter.com\/123print\" target=\"_blank\">Twitter<\/a> or <a title=\"plus.google.com\/+123print\" href=\"https:\/\/plus.google.com\/+123print\/posts\" target=\"_blank\">Google+<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Raise your hand if you\u2019re a full-time, working stiff! Come on, now. Don\u2019t be ashamed. [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19,6,8,1464],"tags":[1743,1742,1744,1745],"_links":{"self":[{"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/posts\/8052"}],"collection":[{"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/comments?post=8052"}],"version-history":[{"count":14,"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/posts\/8052\/revisions"}],"predecessor-version":[{"id":9098,"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/posts\/8052\/revisions\/9098"}],"wp:attachment":[{"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/media?parent=8052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/categories?post=8052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.123print.com\/blog\/wp-json\/wp\/v2\/tags?post=8052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}