How to Balance Fitness and Work Life As A Woman: The Ultimate Struggle

Being fit comes with so many benefits and here are just a few of those:

• Help with weight management.
• Lower blood pressure and improve heart health.
• Improve your sleep.
• Minimize the feelings of anxiety and depression.
• Improve joint pain and stiffness.
• Maintain muscle strength and balance.
• Increase one’s life span.

Knowing these benefits really motivated me to figure out ways to try to include some exercises and other fitness tools into my workday. Here are some ways that can help balance fitness into your daily work routine.

#1 Move your feet.

Sometimes, work can get so hectic that instead of stepping away for a proper lunch break, we end up eating at our desks.

However, this is the perfect opportunity to balance fitness into your day. Instead of staying sedentary, consider using your break time to go for a walk or run a quick errand.

If your break isn’t long enough, there are simple alternatives that can help you stay active, like taking the stairs instead of the elevator or parking further away from the entrance.

If you don’t need to be at your computer, you can even walk while taking calls, making it a convenient way to balance fitness without interrupting your workflow.

Walking may be an underrated exercise, but it’s one of the easiest and most affordable ways to improve your fitness.

Just 10 minutes of walking a day can help improve blood flow, lower blood sugar, and support calorie burning. The best part? It’s completely free! By incorporating these small, easy activities into your day, you can balance fitness with your busy schedule and boost your health without any extra equipment.

#2 Stretch it out. 

Sitting for long periods of time can do a lot of damage to your body. It can weaken your muscles, cause problems with your hips, cause lower back, shoulder pain, and also neck pain.

As much as you may want to get up to walk around some days you just can’t.

On the days that it just seems impossible try to stretch it out. This is a form of exercise that can keep you moving without having to leave your desk. 

Stretching, believe it or not, is very beneficial to your body, it increases your flexibility and joint mobility. Being flexible can strengthen your muscles which can cause fewer injuries while doing day to day physical activities.

Have you ever struggled and/or felt so stiff when picking up a pen that may have dropped on the floor? If your answer is yes, you should really start by stretching to loosen up those muscles. 

The more you stretch the simpler those day to day activities will be and your chances of pulling muscles will lessen.

There are so many variations of stretches and so many that focus on certain muscles that you can customize your stretches to help you with your problem areas.

If you want to be discreet and might not have the space to do the stretches standing here are some stretches that you can incorporate into your daily routine without having to even leave your desk chair.

Something this simple can bring you one step closer with helping to balance fitness. So, stretch it out girlies and let the muscles flow!

#3 Take a stand

Standing is a great way to increase the blood flow throughout your body and can you believe just standing burns calories!

Standing is also a great way to boost your energy, if you feel like you need a little boost just take a stand. It can shift your mindset which can help you feel more focused during your workday. 

Taking a stand throughout your day can help clear your mind and give you that reset that you might need.

Sitting for long periods of time does your body no justice and it causes a lot of back pain and also weakens your glute muscles.

The best and effective way to get the most out of standing is to at least do it for an hour at a time. The easiest way to achieve this is by getting a standing desk. 

A standing desk is a desk that can be raised to your desired height so that you can stand while working.

When you feel like you don't want to sit anymore you can adjust the desk to your height at any time. If you don't want to buy a whole new neck you can also buy a desk converter.

It can be a cheaper alternative rather than having to buy a whole new desk. If you work from home or if your job allows it, there is a new trend you should try. It's using your standing desk to walk on an under desk treadmill.

This is such a great way to incorporate a great workout into your day, it's such a creative way on how to balance fitness. 

Who would have thought being in an office environment where there is constant sitting can shorten your life?

One of the biggest challenges to maintaining good health in an office setting is the lack of movement, which significantly increases the risk of heart disease, diabetes, obesity, and a range of other health issues.

Long hours of sitting can fly by without you even noticing, leading to a sedentary lifestyle that impacts your overall well-being.

To successfully balance fitness while working in an office, it’s crucial to find ways to incorporate movement throughout the day.

Simple activities like walking, stretching, and standing up regularly can go a long way in helping you balance fitness and reduce the negative effects of prolonged sitting.

By making small changes to your daily routine, you can improve your health, boost energy levels, and maintain a healthier lifestyle, all while balancing fitness with a desk job.

✍️ Written by Joanna Modestil