Today’s blog post is the second in a special series of posts that celebrates the month of May as Global Employee Health and Fitness Month, the international observance of health and fitness in the workplace. Our series, titled “Mind, body, and stomach,” is the work of Jim Heffernan, senior accountant at Discovery and ambassador of our Employee Wellness Committee.
Not everyone loves the physical cards they were dealt. Believe me, I sure don’t! But there are so many things we can do to change that. First, it starts with your mental approach. You have to get in the right mindset to change the body.
Exercise can make you feel happier. It has been shown to improve mood and decrease feelings of depression and anxiety. It helps build stronger muscles and bones, helping to reduce injuries and prevent osteoporosis later in life. Exercise can increase your energy levels and reduce feelings of fatigue. It can reduce your risk of chronic disease and improve brain function. And, obviously, it can help with weight loss. According to the CDC, many people sit at a desk all day, making us much more sedentary and leading to weight gain and other medical problems.
Just because you might be working from home, don’t have access to a gym, or don’t have all the professional equipment doesn’t mean you can’t get a good workout. Sometimes you just have to be a bit creative. Here are some creative workout ideas that might inspire you.
Sounds very easy—and it is. Grab your favorite shoes and go for a walk. You might even want to invite a friend along so you can encourage each other. Walking can improve your mood and reduce anger and hostility. It will help you burn calories and is one of the best low-impact ways to change your body composition. Walking can boost your immunity and reduce your risk of disease.
Resistance training is a physical activity that is designed to improve your muscular fitness and endurance. Usually this training incorporates weights or tension bands into the workout. But let’s say you don’t have access to weights or bands—then what are your options? Try doing exercises that utilize your own body weight. Try push ups, sit ups, jumping jacks, squats. You can even do exercises while holding household items. One good exercise to strengthen your core is planking. Planking engages many muscles across the whole body to improve posture, increase muscle definition, and improve balance. There are always opportunities when at home to get a good workout. Check out this article for additional workout tips.
Yoga and Pilates
Yoga is a form of exercise that focuses on breath control, simple meditation, and body posturing for improved health and relaxation. Its purpose is to bring the body, mind, and environment into harmony. Some benefits of yoga include increased flexibility, muscle strength, and improved respiration. Check out this beginner-level yoga workout.
Pilates consists of low-impact flexibility and muscular strength and endurance movements. Its purpose is to increase muscle strength, particularly in the abdomen or core. Some benefits include a total-body workout, improved posture, and decreased pressure on your knees and joints. Check out this beginner-level Pilates workout.
Extra creative workout ideas
Do you like to dance? Even if you don’t, try putting on some fun music and dance like nobody’s watching. It’s a great way to get your heart rate up, burn calories, and improve muscle tone. Or try boxing/kickboxing. You can take a class or just set up a weighted bag in your house and throw some punches. It’s my favorite way to relieve stress! How about housework? I’m not a fan of cleaning the house, but adding some loud music can make it fun and help burn some extra calories. If these ideas don’t appeal to you, you can find all kinds of free workout videos online. Find one you like and try it!
Incorporating exercise into your daily routine does not have to be difficult or time-consuming. You don’t have to spends hours in a gym lifting huge weights to improve your overall appearance. You just have to find something you are interested in and stick to it. Make your workouts fun and change them up as needed. Set goals, encourage yourself, and achieve them. In time, you will see a difference, feel better, and—most importantly—improve your overall health.
Find out more about Global Employee Health and Fitness Month here.