Asking For a Friend | Chapter 64
Advice from Babe to Babe
We don’t know about you, but with the days getting shorter and the amount of time spent in darkness getting longer, the BWH team is feeling a little sluggish and slow. Just us? It’s Sloth Season in the Northern Hemisphere, so today we’re getting physical in this edition of Asking for a Friend. Read on for advice from our gurus about keeping active, rain or shine.
My best suggestion is to try out ClassPass if it’s in your area! You get a certain amount of classes per month at a wide variety of studios (including all of those mentioned), and if you find one you like more than others, you can switch to buying classes directly from them. My other advice is to try and refrain from coming out of the gate expecting you'll workout every single day in the morning. Try two to three days a week at first and then build on that.
Creating a fitness habit is all about finding something you actually enjoy. If you’re not sure what activity is going to motivate you, try a ton! Consider signing up for ClassPass where you can go to a bunch of different studios and classes and see which is the best fit for you. You can also check Groupon for great deals so you can try a bunch of different things without a huge financial investment.
I like Barre because I get a great workout, but I'm not disgustingly sweaty after. I carry body wipes in my gym bag (because my studio doesn't have a shower) along with good dry shampoo. Blow dry any sweaty hair you may have while you cool down, use your dry shampoo, and you're good to go. It takes me less than 10 minutes to transition from workout to work-wear, and I need something like that.
Pick whatever you think you’ll enjoy the most. If the thought of running five miles crushes your soul, you’ll find 500 reasons to snooze and avoid. (Also, find an accountability partner. Nothing worse than that “we missed you in jazzercise this morning; workout was awesome!” text.)
Take 👏 the 👏 stairs 👏! And if you work on the first floor, go upstairs for no reason at all. Do this three to four times a day! I’ve noticed a significant improvement in my overall mood and attention span at work because of it (by getting out any physical energy, I can focus my mental energy on my work instead of fidgeting). If you don’t have stairs, take a 10-minute walk outside during lunch, or a five-minute walk around your building. Some companies also provide standing desks. Ask your manager if this is an option for you.
See if you can get a standing desk! Sometimes standing for 20 to 30 minutes makes a huge difference. Otherwise, try to make time to walk around the block a few times each day, spend your lunch walking, etc.
There's so much you can do to stay healthy at work! Try turning your coffee meetings into walking meetings, especially for things like one-on-ones. Channel your inner West Wing and master the walk and talk—you won't regret it. But for when you’re stuck at a desk, try swapping out your chair for a medicine ball (or my latest obsession: a kneeling chair like this cheap one on Amazon). Don't forget to hydrate and keep healthy snacks at your desk to avoid those 3 p.m. crashes, too. When it comes to being healthy at work, a holistic approach is definitely the way to go.
I love this question! I no longer work a desk job, but when I did I’d find a lot of little ways to be active during the day. Little changes can lead to big results! Here are some suggestions:
Replace your desk chair with a yoga ball. This is basically like doing core work all day.
Don’t keep a trash can at your desk. That way, when you need to throw something away you have to get up and walk around.
Pack your lunch and use your lunch break to get a little walk in when the weather is nice. This is also good for emotional health.
Take the stairs.
Do isometric movements while on calls. If you’ve ever been to a barre class, you know what I mean! If not, basically just squeeze and hold your muscles then release. Biceps and seat are easy to do without looking crazy.
There are so many ways to get moving during the work day! Even before you enter the office, if you are able to, consider walking or biking in each day. If distance provides an obstacle, consider parking (or, if you're using public transportation, getting off at a stop) a little bit further away than you typically do, so you have to walk more to enter and exit the building. Once you're actually inside, find a bathroom on another floor or on a different hallway you can go to that's further than the one you currently use (more steps!). If you have meetings, see if they can be mobile ones where you and the person you're meeting with walk and talk. Or, go to someone else's office instead of calling, emailing, or having them come to yours. If you're able to get away from your desk for lunch, find new places to eat so you're getting more steps in that way, too.
This is such a challenge for anyone with a desk job! If you wear an Apple Watch or fitness tracker of any kind, you can set it up to provide reminders to get up and walk around at least once per hour. I've also found that taking the long way—to the water cooler, to the break room, to the bathroom, to the mailboxes—is a good way to get in steps. Add in some shoulder rolls, neck stretches, and other movements while you walk and it should take away some of the tension that comes from sitting all day long. If possible, take a lap around the block during lunch or on your breaks, and take the stairs every time you leave the building. Even a little bit of movement a few times a day adds up.
I wear a fitness tracker that reminds me to move every hour, and that's helpful. My job requires a lot of time on the phone, so I generally try to walk while I talk. If the weather's nice, I'll walk around the block; if not, I'll pace back and forth in my office. Less than ideal, but it's still movement. I also take the stairs for anything under five flights.
Until Next Week,
—The BWH Advice Gurus
Asking for a Friend is Babes Who Hustle's weekly advice column that asks and answers the work-related questions on all of our minds.
Looking for advice and guidance? Hit us with all of your workplace-related questions below and stay tuned for next Wednesday's edition!