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How To Keep Fit Working 9 to 5

by Kevin Cain

Trying to work full time to pay the bills and also attempting to keep your body healthy and strong is not an easy proposition. As somebody who became all too aware of the consequences of not staying healthy whilst living such a lifestyle, I would advise readers who are in this situation to set some time aside to exercise.

Waking up early to squeeze in a workout or waiting until the busy work day is over to head to the gym, is much easier said than done when all you really want to do at the end of the day is kick back and possibly go somewhere nice for dinner. However this article details some tips and tricks that will help point you towards a more active and healthy lifestyle even whilst holding down a 9 to 5 job. As it has been estimated that the average office worker only takes 3,000 steps a day and the recommended activity is at least 10,000 steps. So even if you are not working a 9 to 5 but still feel your average daily tally of steps is nearer the 3 than 10,000 then here are 5 Pattaya Trader tips for staying healthy

  • Stay hydrated 

Although not actually helping to burn calories, drinking water is an essential component of wellness at work. Drinking 2/3 litres of water a day can help to control hunger, energise the muscles, cleanse the skin and keep the kidneys and bowel healthy.

  • Going to the gym at lunchtime

With a little planning it is possible for a 30 min gentle workout at lunchtime. Obviously here in Thailand make sure you opt for a gym that has air conditioning and shower facilities. But if you can manage some physical exercise in the middle of the day you will feel rejuvenated and ready for the afternoon and everything it throws at you.Prepare the night before, pack your kit, pre-prep a healthy sandwich and make your way down to your nearest gym.

  • Prepare your meals ahead of time

This does not seem a very obvious point to get fit and stay healthy, but if you prepare an appetising and healthy pre-packed lunch you will tend not to visit the local 7/11 and eat microwaved processed food.It is easy, whenever you or your partner are preparing for the previous evening’s meal to just add a little extra and if getting up at the crack of dawn is not enticing prepping meals in advance is the easiest and healthiest way to make a difference day to day.

Your metabolism works like a fire, by starving it problems can arise and the flame dies, thus no calories are burnt. By overloading it with fuel the metabolism cannot burn off enough calories and so you start gaining weight. The best way of feeding your metabolism is by eating healthily and regularly, this keeps the fire active and in the best condition.



  • Partner up and have fun 

Exercising can be a chore, everybody feels better after a workout, but trying to get the motivation to actually exercise in the first place can be hard. One way to feel the incentive to take exercise is to buddy up, if you have a training partner it is much easier to find the inspiration for each other to actually partake in gym trips, jogs or any other activity. Having a buddy is a great way to keep motivated and also importantly, supported.With two people, different activities can come into play to vary the exercise. And whilst doing so you can encourage one another to put that little bit more effort into a session. Or you can get a Keep Fit App on your phone - just to give you a daily reminder and nag !

  • Stay active in the office

One of the killer attributes to an unhealthy lifestyle is the dreaded office. Perhaps you cannot get to a gym when you would like, so keeping active at the office can be an achievable and refreshing way to make a difference to your health.Fo example try standing as much as possible when you are in the office, stop Skyping and walk to your colleague's desk for a chat. Taking time off from staring at a computer screen is always good for resting your eyes.

Also find ways you can use the office environment to help you exercise, it is time to think out of the box and use your imagination. A lot of good can be done in just 10 minutes of exercise. Don't be coy, once your colleagues have got used to you burning up calories they will probably all join in.You can try dips off an office chair or table, squats against the wall, lunges around your desk, leaning push ups against the wall or wide grip pushups against a door frame.Encourage your colleagues to join in the fun, see what new exercises they can dream up and keep a record of how everybody is doing week by week.

Ultimately, the key to keeping your office / fitness life balance is all about doing little bits of exercise on a regular basis, you will find that you feel, work and sleep better. Realistically the best time for exercise is in the morning but for desk jockeys this simply might not be an option. The answer to all this is to try and do whatever physical exercise you can practically do during the week and use the weekend time to really make the difference.

It must be pointed out at this stage that you should start exercising with regard to your age and physical health. Do exercise that suits you personally, you should achieve a mild sweat whilst engaging in the activity but if anymore than this, then caution should be applied.

The best forms of exercise for the over forties involve long walks, swimming, gentle cycling and aerobic activities that gently stimulate the heart and also engage the metabolism. All this is available for free down at your local beach, be it Jomtien, Wongamat, Pattaya or Na Jomtien and you can have great fun joining in.

The whole point of this article is to make you think about your current situation, are you in a position where you have fallen into lethargy and entered into an unhealthy lifestyle? Then perhaps you should consider bringing a little remedial action into your life sooner rather than later !