Top 10 ‘Back-To-Work’ Workout Tips

By Gemma Jordan

So, it’s February. Even if your New Year’s health and fitness resolutions are still going strong, staying consistent with fitness around a full time job is hard. It hurts, it’s raining, you’re hungry, sore and tired from the daily grind – we get it! That’s why we’ve put together a few tips to power you through until 2016.

Revolutionise your commute                             

Take the rage out of your morning A to B. Can you walk, jog or cycle to work, or maybe get off the train a stop earlier? Use route planners or local cycle trail maps and see if you can find a way to get those endorphins pumping before you even open your emails.

Stand up for your health

Research suggests that sitting down all day can be pretty bad for your health – humans just weren’t designed for it! A few of the Catch team have been trialling stand-up desking and have already noticed improvements in their energy and well-being. Check out how stand up desks can actually help your posture. Not for you? Try taking calls standing up, walking meetings and talking to people face-to-face instead of messaging.

Lunch, to-go!

Forget dining at your desk; get up and get out (if it’s not raining). A 20 minute walk around the block can make all the difference in how you feel during the afternoon – making you more productive, and of course, upping your activity level for the day!

Get nerdy, stat

On that note, if you love results, a fitness tracker like the Garmin vivofit is exactly what you need to motivate you to up your movement. Trust us, once you get one of these on, it’s hard not to get a little obsessed with those stats!


Prioritise your time

Training around a 9-5 job can be a real challenge, but blocking off ‘exercise time’ and planning ahead are the key. Set your alarm an hour earlier, or pack your dinner to eat around 4pm (take lunch early) and train straight after work – freeing up the rest of your evening. If your office has a gym, sign up and avoid rush hour to boot!

Change it up

Doing too much of anything is never a good thing, and current research suggests that the body responds better when exposed to a different kind of movement from time to time. So, if you’re a die-hard runner, you might want to check out your local yoga studio or pool and if you live for Pilates, maybe mix it up with some HIIT training or CrossFit.

Yoga is a great activity to unwind and re-energise

Cut costs

If changing it up sounds like an expensive deal, it doesn’t need to be. Look for trial memberships (there’s plenty on Scoopon). Some yoga studios encourage you to offer your time to help out with cleaning and other tasks in exchange for free membership. If that’s not available, try some bodyweight training at home which requires zero equipment!

Eat for recovery

Hydrating and refuelling properly is the best way to recover after training. If time’s short, a coconut water and whey/pea protein shake blend or bliss balls will give you a boost, but try to eat ‘real’ food, dense in nutrients, such as lean meat, fish, eggs, avocado, nuts, seeds, leafy greens and whole grains like quinoa or brown rice.

Refuelling with a protein shake is the best way recover

Teamworking rocks

Your colleagues can be an awesome source of motivation and support, so why not see if a few of them want to do a 30-day challenge, sign up for a charity race or The Colour Run, or take up a new team sport together. You’re more likely to stick with it if you have company!

Snooze & you lose

Forget the Saturday sleep in – keep your body clock regular by getting up at the same time on the weekend as you do during the working week. You could use that extra hour to take a walk, work out, or even better, plan a fun activity like stand up paddle boarding or hiking!

Maybe you have your own ways of keeping on top of your health and fitness goals during busy work periods – post your tips in the comments section below!

One thought on “Top 10 ‘Back-To-Work’ Workout Tips”

  1. Greetings from Florida! I’m bored to death at work
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    I love the information you provide here and can’t wait to take a look when I get home.
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    I’m not even using WIFI, just 3G .. Anyways, superb site!


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