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| :: Is Work Making You Fat? :: |
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Imagine sitting in the same position all day with just the occasional break for a quick bite or to run to the bathroom. No, we're not talking about life in prison. It's just an average day at the office for most of us.
Working on a computer for hours taxes your body and your mind; and factors such as lighting, noise levels and even the feel of your chair all come into play.
The worst of it is, those eight hours of sedentary existence, day after day, week after week, can contribute to significant gains on the scale. But you can make some simple changes to maintain good eating and exercise habits even while you put in your 40 plus hours each week. The key is to recognise unhealthy work behaviour and reverse it.
Stress = overeating
The deadline for the report you're working on is fast approaching, your email inbox is flooded with 'urgent' messages and you can't remember the last time you actually saw the top of your desk. "People respond to stress in different ways," says Dr. Jerry Teplitz. "But one common response is to reach for food - it's a comfort to many of us."
Taking a break may be the last thing on your mind when you're in a time crunch, but often, that's just what you need to reduce tension and to counter the urge to stress-snack. Try this quick de-stressing movement for your eyes: "Look away from the monitor and raise your eyes to the ceiling. Then look down to the floor as if your eyes are following a column. Move them up and down three times while keeping your head and neck still - it's yoga for your eyes."
Avoid office 'spread'
Desk jobs are sedentary jobs, and sedentary jobs can result in weight gain and muscle atrophy. The answer: Strengthen your muscles while you work. Dr. Frederick Vagnini, director of heart health centres, recommends three on-the-job exercises to get moving without cutting in to work time:
* The Desk Workout. To strengthen calf and ab muscles - and to help with your posture - sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves.
* The Phone Workout. Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. As you talk, one arm can do small circles, which help tone the upper biceps and triceps. Or, if you have a headset (and enough room for your wingspan), try circling both arms.
* The Photocopy Machine Workout. When you're copying a big batch of documents, don't just stand there while the machine sorts your reports. Do a set of lunges or march in place to get your blood flowing.
Recognise boredom
The afternoon work slump is a dangerous time for dieters. Are you really hungry or just bored? A late-day jaunt to the vending machine can break up monotony, but it's an action that can also result in hundreds of excess calories each week.
Find other ways to get out of the doldrums. Take a quick stroll around the block. If your stomach is still grumbling, grab your favourite snack bar or have a teaspoon of peanut butter as a pick-me-up. The keys to fending off sluggishness are high-impact snacks and healthy doses of movement.
Work for it
When you're away from home, you don't spend all your time within arm's reach of the refrigerator. Set up the same winning dynamic at work. Don't store snacks in your desk. Instead, keep them in your office kitchen or ask a co-worker to hold them for you. That way, you'll have to make a conscious effort to get up and move before you can reach for a treat.
Take charge of your eating destiny
Certified personal trainer Debbie Mandel suggests bringing small portions of mixed nuts, fruits and healthy energy bars from home so you will always have something to tide you over when your lunch-time meeting decides to order up from the canteen or move to a restaurant. Better yet, help place the order and suggest some healthy options or a restaurant that offers low fat options.
Control your thirst
Sometimes you get so involved in your work that you can forget to stay hydrated. It's important to keep swigging water throughout the day. "Sitting down all day is emotionally and physically draining," says Teplitz. "Sipping water can help curb the snack impulse." Another bonus to drinking up: "You can use water bottles to do some lateral raises, bicep curls and shoulder presses right at your desk," says Mandel. |
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