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Health For Mzansi

Lazy? Squeeze some exercise into your 9 to 5 routine

by Noluthando Ngcakani
8th July 2022
in My Health
Reading Time: 5 mins read
A A
It can be difficult to fit a long workout into your already packed schedule. If you’re struggling to find time to stay active, you may want to try doing short workouts throughout the day instead. Photo: Supplied/Health For Mzansi

It can be difficult to fit a long workout into your already packed schedule. If you’re struggling to find time to stay active, you may want to try doing short workouts throughout the day instead. Photo: Supplied/Health For Mzansi

With almost 40% of South African adults risking their health by not getting enough exercise, this makes us vulnerable to chronic diseases, such as high blood pressure, heart disease, stroke, type 2 diabetes, and certain cancers. 

Pharma Dynamics spokesperson, Nicole Jennings. Photo: Supplied/Health For Mzansi

This is according to self-care advocate and Pharma Dynamics spokesperson, Nicole Jennings, who says that almost four in ten South African adults are risking their health by not exercising enough. 

“Most employees blame their busy work/life schedules for not having enough time to exercise. While it’s difficult to carve out half an hour of exercise a day, it’s a must and something employers should encourage.”

How worker bees are keeping up

To squeeze exercise into her busy schedule, foodie Chanel Hamiel from Durban will take brisk walks in the mall during break times at her day job.

“My day is sitting at my computer 90% of the time,” she says. “Instead of sitting at my desk, I either go down to the mall or just take a walk anywhere.”  

Louis Botha, an auditor from Kimberley, says that his company offers functional fitness programmes to keep staff motivated.

“They have different instructors who teach yoga and other exercise throughout the day. I think that is something that teaches people to start forming a habit, meaning that half of the time you work and sometimes it is your time.”

Health For Mzansi reader, Louis Botha

This is not his cup of tea though. Botha believes in setting scheduled times to exercise in the mornings or afternoons.

“I exercise for health reasons, cholesterol was something that started creeping up on me. I don’t need to worry about it but nevertheless I decided to change my habits.”

Here is how you can get exercise in at work

Exercise before, during and after working hours is important. Just working out once a day and being sedentary for the rest of the workday, isn’t enough, Jennings emphasises.

“Lack of physical activity doesn’t just affect your health, but your work performance, energy levels and engagement with colleagues as well.”

Pharma Dynamics spokesperson, Nicole Jennings

She suggests starting an office fitness routine to squeeze exercise into your day.

Chanel Hamiel from Durban. Photo: Supplied/Health For Mzansi

Some examples Jennings offers include: 

  • Stretching your head and neck to relieve tension
  • Doing wrist stretches
  • Seated leg raises
  • Chair dips
  • Calf raises
  • Shadow boxing
  • Opening your chest by stretching your arms passed your back
  • Lunges
  • Desk push ups
  • Using a yoga ball is also a good way to keep your core activated throughout the day
  • Stand while taking or making phone calls
  • Walk to a colleague’s desk instead of phoning/texting or sending them an email
  • Step away from your desk when taking a coffee break or eating lunch
  • Take the stairs instead of the lift
  • Go for a walk during your lunch break

Benefits of exercising at your desk 

Studies show that even our mental firepower is linked to how physically active we are.

“Exercise also relieves stress, improves our mood by releasing endorphins (those feel-good hormones), makes our hearts and immune systems stronger, gives us more energy, keeps our weight in check and enhances our productivity.” 

Exercise during regular work hours may also boost performance. â€śA few tweaks to your workday routine can make a big difference towards your health and inspires others to do the same,” she encourages. 

“Research indicates that on days when employees go to gym, they generally have a more positive experience at work. They manage their time more effectively, are more productive, interact with colleagues better, and they feel more satisfied at the end of the workday.” 

You can also expect the following results: 

  • Improved concentration 
  • Sharper memory 
  • Faster learning 
  • Prolonged mental stamina 
  • Enhanced creativity 
  • Lower stress levels 
Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like depression and anxiety. Photo: Supplied/Health For Mzansi
Taking up exercise seems to reduce the risk of developing mental illness. It also helps in treating some mental health conditions, like depression and anxiety. Photo: Supplied/Health For Mzansi

How to keep motivated

While it’s often difficult to find the time to exercise amid deadlines, chores and other responsibilities, Jennings suggests a few tried and tested strategies for staying motivated:

  • Choose a sport or exercise that you enjoy. 
  • Set yourself a goal – whether it’s to improve muscle strength, cardio or prepare for a marathon. Mastering one activity goal will likely lead to the next. 
  • Join a gym, walking/running club, yoga group or dance class. Socialising makes exercise more fun and improves the chances of you sticking to it. 
  • Exercise with your spouse, a friend or colleague, so you can motivate each other. 
  • Set aside a specific time for exercise and schedule the rest of your day around it. 

ALSO READ: You don’t need the gym, get fit at home

Tags: Cardiovascular healthExerciseHealthy lifestyleStress
Noluthando Ngcakani

Noluthando Ngcakani

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HIV and initiation: Supporting boys through cultural rites Security fails as gangs target Eastern Cape clinics Dr Makanya blends spiritual healing with art therapy Canola oil: A heart-healthy choice for your kitchen No more pain! Tackle the torment of toothaches How smoking causes harmful bacteria in your mouth Discover delicious, healthy dishes that will make your heart sing Rediscover the joy of creamy pap with chicken livers