Robust pen pushers
Do suited desk workers ever sport biceps and triceps? Not that those are the best or only measurement of fitness, but it is hard to imagine it, isn’t it? The fitness image of a loyal 9 to 5 pen pusher has slowly, but surely declined over the years and has come to be synonymous with pot bellies, sagging skin and stress lines. And we have no one else to blame, but our own inactive selves.
Ideas for fit organisations
Chaitrali Singh, Director – HR India, ZS Associates suggests creative ways in which organisations can aid their employees in staying healthy:
- Mails and pamphlets on desk exercises and food and nutrition are good means of giving quick tips;
- Yearly fitness challenges can encourage healthy competition. Have a physiotherapist and nutritionist in the office;
- Zumba and yoga sessions can be made part of team-building activities;
- Investing in stand-up workstations and having stand-up meetings are good ways to encourage a healthy lifestyle.
It would be convenient to pin it all on those magical devices called computers. But before computers, there were piles of paper files. The truth is, corporate work has always been confined to dreary desks and if you aren’t consciously thinking of ways to be active, you’ll find that you have been idle for several hours at a stretch! “Sitting is the new smoking. If you are like 90% of other 9-to-5 creatures, you probably are chained to your desk. It is important to get up every hour and stretch your legs – even if it means taking a short break to the water cooler to chitchat. There are apps available today that remind you when you should get up and stretch your legs. Better still if you have a smartwatch. Keep a note of the steps you take, and the calories you burn. Motivation can be your greatest sports accessory,” says Arun Jagannathan, CEO, Crack Verbal.
Easy desk exercises
The gym isn’t everything. Mallika James, head of finance and administration, IDeaS Revenue Solutions (a SAS company) suggests ways to stay active at your desk:
- Walk around workstations: If sending an IM (instant messages) to a colleague sitting right next to you sounds easier than walking up and speaking to her, you need to flip it;
- Avoid sitting for long hours: Sitting for long hours makes your body stiff, so assess whether your workstation is customised to allow movement;
- Stretch: Stretching your hands and toes at regular intervals makes your body flexible;
- Avoid staring at the computer screen: Blink your eyes regularly while working;
- Breathing exercises: Working in a high pressure environment often leads to bouts of panic and stress and we make more mistakes. In such situations, it is important to maintain composure. Close your eyes and take a few deep breaths to reduce your stress level.
Burning more calories at work is as simple as taking the stairs instead of the elevator and getting up for a short stroll every half an hour. Smart tactics like carrying a small bottle so you get up more often to refill it go a long way in trimming your waistline. “Green tea is also a very good option for weight conscious people as it is rich in antioxidants,” says Sakshi Saxena, nutritionist, Healthians.com. Cycle or walk to work and put that office gym to some use.” Once in 30-60 minutes, you should take a three minute break and rotate your wrists, shoulders, ankles and neck, in clockwise and anticlockwise directions. This helps loosen the limbs, reduce stiffness and improve blood circulation,” advises Zarin Bhathena, sr vice president and head HR – Worldline South Asia and Middle East.
What’s on your plate?
Gaurav Saini, director, people practice and head l&D/wellness engagements, Happiest Minds suggests healthy food habits:
- Avoid fast food at work and keep it for weekend outings;
- Try and eat fruits and nuts as evening snacks;
- If you can carry home-cooked food, that is best. Else, stick to the cafeteria food;
- Keep caffeine intake to a minimum and prefer options like fruit juices, buttermilk and other healthy beverages during the day.
Everyone has their own set of fitness hacks. For instance, Srividya Kannan, founder, director – Avaali Solutions Pvt Ltd likes to walk while taking a call. “One of the ways to boost physical fitness amongst employees could be to form a cricket or sports club in the office where the teams plays at such regular intervals. Doing this also helps in improving teamwork,” suggests Kannan.
Show the world that corporate workers can be epitomes of good health too. All you have to do is forget that conveniences like cars and elevators exist!