How To Implement Working Out Into Your Work Schedule

How To Implement Working Out Into Your Work Schedule

Author: Tammo Walter

2020 has required many of us to work from home, avoid socializing, and break from our well-worn routines. It can be easy to slip into bad habits. Chief among these is ignoring our physical health, which can have negative consequences mentally, and, of course, physically. 

With a change in routine, it can be easy to throw in the towel. 

At ATAQ, we want you to fight this urge. While you may not have access to personal trainers or your favorite gym, it is still possible to establish a workout routine. Doing so can alleviate anxiety and supply your body with the strength it needs to tackle the challenges of this grueling year.

With that in mind, we have created ATAQ’s Guide To Exercising With A Busy Work Schedule to help you stay active, accomplish your goals and treat your body right.

Create An Attainable, Motivating Workout Plan 

“Great things have small beginnings.” -Peter Senge

One of the primary reasons we may fail to reach our physical goals is due to unrealistic standards, timelines and “rules” for ourselves. 

If we don’t double our bench press in a month, drop five pounds in a week or slash our 5K time in half by Thursday, we often enter a self-destructive cycle of failure and resignation.

The best way to fight this, particularly in 2020, is to be kind to yourself. Start with a list of small and attainable goals that will serve as the foundation of your home workout. 

Do you want to lose twenty pounds and get back to your ideal weight? Excellent! Start by creating a list of enjoyable, practical exercises and healthy eating goals that are well within your grasp. 

Instead of reaching for your guilty-pleasure chips or sweets, make a bowl of your favorite fruits or try a yummy ATAQ Sampler Pack. Rather than taking your conference call on the couch, make it a part of a brisk walk around your neighborhood. 

This simple approach might feel silly in the beginning but stick with it. The more positive days you string together, the greater your self-belief will become and the faster you’ll begin to achieve your personal goals. 

Establish A Flexible Schedule

Unlike other health and wellness companies, ATAQ has a realistic view when it comes to incorporating physical activity into your crowded schedule. 

Our advice is to start by making a complete list of what you have to do each week and plugging in your workouts.

This method works because it allows for alterations, cancellations, and all the challenges of everyday life. The Department of Health’s physical activity guidelines recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week, but how you get there is entirely up to you.

If the end of the quarter is coming up, and you know you’re going to have an overload of spreadsheets, powerpoints, and Zoom calls, that’s okay -- you can work around it.

Just understand when, where, and how you can fit in your essential physical activity. If your goals for the day are a 2-mile run, 50 sit-ups, and 75 push-ups, it’s perfectly alright to do them before work, between meals, or after the rest of the house goes to bed. 

If 2020 has taught us anything, there is no shame in changing the way things are “normally” done. Adaptation is vital for your brain, and exercise is excellent for your body. It’s as simple as that.

Use Workouts To Enhance Job Performance

Many people keep their professional and physical lives separate, but science often shows the two have a symbiotic relationship that can mutually enhance each other.

As little as fifteen minutes of moderate exercise before a big presentation or meeting can lead to better cognition, focus, and productivity. This is especially true when you’re working in the late afternoon, a period of the day infamous for causing sluggishness and irritability.

Sources also show that raising your physical activity levels in the morning, before you begin the workday, can stir an immediate boost of energy and overall feelings of mental, emotional, and physical wellbeing

These positive benefits are critical to helping you get your day or week off to a great start and can often lead to better results in the (digital) workspace.

Our advice is to find a balance that works for you without adding unnecessary stress or anxiety to your life. 

If you’re able to squeeze a quick jog in before the end of your lunch break, that’s awesome! If you’re unable to get away from your desk for even a few minutes, try some exercise and diet hacks like working at a standing desk or having healthy snacks throughout the day

Every little bit helps, and it won’t take you long to start seeing meaningful results in your personal and professional lives. 

Have Fun!

There are still plenty of safe ways to spice up your physical activity:

  • Go Outside: fresh air and sunshine are excellent for your mental health; going for a walk, run, or bike ride outdoors can add some much-needed excitement to your cardio workout
  • Make It Competitive: if you workout with a partner, introducing some friendly competition can increase your concentration and make exertion more enjoyable; if you work out alone, compete with your previous benchmarks and try to set a new personal best
  • Try Something New: just like our brains, our bodies thrive on new stimuli for concentration and energy; keep an eye out for ATAQ blog posts and other sources for new, exciting exercises
  • Exercise is by nature strenuous, but this doesn’t mean it has to be tedious or bothersome. Seek out the fun in your workouts, and the rewards will be plentiful.

    The Verdict

    For more information on staying physically active, fit, and healthy while maintaining a positive attitude and a nutritious diet, stay up-to-date with our ATAQ Blog and feel free to try some of our excellent, plant-based protein powders and raw energy bars.

    Join Team ATAQ and #kickbuttnaturally!



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