If we're being honest, many of us signed up to a lifestyle rewards programme to get a gym discount that we're not actually cashing in on.
It's just hard to find the time for exercise each day even when we risk failing to meet our daily personal health goals – whether it be points for going to gym, closing the exercise ring on your smart watch or hitting the 10 000 daily steps recommended by FitBit.
Almost four in ten South African adults are risking their health by not exercising enough, according to a report released by the World Health Organisation (WHO) which found that almost 40% of South Africans are dangerously inactive and that there’s been little improvement in exercise rates the last two decades.
Read more | ‘I was just fooling y’all’ – Sbahle Mpisane on lying about Itumeleng Khune amnesia after accident
“This makes us vulnerable to chronic disease, such as high blood pressure, heart disease, stroke, type 2 diabetes and certain cancers,” says Nicole Jennings of Pharma Dynamics – an advocate for self-care.
“Most employees blame their busy work/life schedules for not having enough time to exercise. While it’s difficult to carve out half an hour of exercise a day, it’s a must and something employers should encourage, she says.
“Exercise before, during and after working hours is important. Just working out once a day and being sedentary for the rest of the workday, isn’t enough."
Read more | ‘Fat girls aren’t begging for love.’ A slimmed-down Riley shades fatphobic men now sliding into DMs
“Lack of physical activity doesn’t just affect your health, but your work performance, energy levels and engagement with colleagues as well."
“If your workplace doesn’t have an in-house gym, another way of creating an exercise culture at work is to start an in-office fitness routine. This can involve simple, yet effective exercises (without working up a sweat) that you can do at your desk.
Some examples include:
1. Stretching your head and neck to relieve tension.
2. Doing wrist stretches.
3. Seated leg raises.
4. Chair dips.
5. Calf raises.
6. Shadow boxing.
7. Opening your chest by stretching your arms passed your back.
8. Lunges.
9. Desk push ups.
10. Using a yoga ball is also a good way to keep your core activated throughout the day.
11. Stand while taking or making phone calls.
12. Walk to a colleague’s desk instead of phoning/texting or sending them an email.
13. Step away from your desk when taking a coffee break or eating lunch.
14. Take the stairs instead of the lift.
15. Go for a walk during your lunch break.
“The important thing is to keep moving regularly throughout the day to ensure good blood flow, which will improve posture, stability and suppleness," says Nicole.
“Exercise also relieves stress, improves our mood by releasing endorphins (those feel-good hormones), makes our hearts and immune systems stronger, gives us more energy, keeps our weight in check and enhances our productivity.”
By incorporating regular exercise into your day, you can expect the following results, says Nicole:
• Improved concentration
• Sharper memory
• Faster learning
• Prolonged mental stamina
• Enhanced creativity
• Lower stress levels
