• Emma Green

How to balance fitness with your 9-5

As you might know already, I've recently joined the 9-5 life. I've been a full time PhD student for the past 4 years where I had a much more flexible schedule so it's been a bit of an adjustment to say the least! Here are 3 tips to keep up with fitness when working a 9-5.

1. Make your workouts more efficient: You'll want to be in and out of the gym pretty quickly so that it doesn't take up too much of your free time. There are lots of ways to make your workout more efficient: less resting between sets (put that phone away ;), avoiding too much chatting to others (headphones on!) as well as using techniques like supersets and giant sets, which allow you to get in more sets in less time. It's also worth evaluating your programme to see if you are doing any 'junk volume' (extra sets that aren't really necessary in your workout and are just making a session excessively long).

2. Have a walk at lunch time: Walking is such an underated form of exercise. It is great for helping you feel more mentally and physically refreshed if you're sitting at a desk all day. You don't have to walk for a long time to see benefits, aim for a 10-15 minute walk during your lunch break. If you like to use a step tracker, you can also use this time to help you get closer to your daily goal. To make it more enjoyable, you can also use this time to listen to music, a podcast or an audiobook. If you ever want podcast/audiobook recommendations, let me know!

3. Take regular breaks from sitting: Contrary to popular belief, sitting is not the new smoking! However, it is good to take breaks from sitting (or standing) for long periods for both physical health and wellbeing. If possible, try to walk around the office more instead of sending so many emails and refill your water bottle regularly (which also helps with drinking more water). If you need to go to another floor in your building, take the stairs instead of the lift. It's good to aim for some kind of break from sitting each hour (if you have a fitbit you can set youself a reminder).

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