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THE FITBIT BLOG

6 Ways to Stay Fit From 9–5

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Fitbit Zip at work

We’ve recently written about ways to fit in your workout, whether you’re hitting the gym or prefer to stay fit from the comfort of home. But even if you’re working out on a regular basis, studies show that sitting for long periods of time can still hurt your health in the long run – and that’s exactly what many of us do five times a week at the office.

But there’s good news! All you have to do to counter-balance the sitting you do throughout the day is to get up every half hour or so. If you’re looking for tips on making standing up a habit, we’ve got you covered with these six tips:

  1. Email less, talk more: There are times when emails are necessary, but oftentimes a quick chat with someone will work just as well – if not better! So next time you’re tempted to shoot Jane in accounting a quick email, get up and go ask her in person instead. Your step count will thank you.
  2. Stand or walk during meetings: If you have willing participants, encourage them to stand up throughout the meeting. Or, if your meeting doesn’t require your computers, take things outside by going for a short walk.
  3. Stand up every 1/2 hour: Make sure you get up every thirty minutes, even if just to stretch or walk around for a few minutes. Walking to meetings or grabbing another cup of coffee totally counts.
  4. Practice stretching: Stretching can be a good way to wake yourself up if you’re in need of a boost but are done with coffee for the day. It’s also a good excuse to get up for a few minutes.
  5. Try our 5-minute yoga moves: Last summer we shared out 5-minute yoga moves you can do at your desk. It’s not standing, but it’s a great way to get a little more exercise in during your day, and you can always stand up before or after you try them!
  6. Find space to try your favorite exercises: Sometimes it can be hard to fit in a full workout at any point of your day, but that doesn’t mean the little things won’t add up. If you can, find a quiet spot at the office you can fit in a few squats or lunges – something that won’t disturb others – to help you take advantage of any small break.

How do you stay active at the office? Let us know in the comments!

Fitbit’s Spring Clean: Hack Your Post-Workout Routine

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Strecthing

We’ve already talked about hacking your workout, but what comes next? Do you have good habits in place to cool down afterwards?

Having a good post-workout routine is extremely important, especially if you’ve just done a strenuous workout. A proper cool-down will help your body return gradually to a period of rest, prevent dizziness, and prepare you for your next workout.

Cool down: Rather than abruptly head to the showers as soon as your workout is over, take the time to cool down your muscles.

TIP: Do this by continuing your workout at an easy pace for 5-10% of your workout time. This helps flush out lactic acid and brings your heart rate down, keeping you feeling great.

Stretch: Stretching helps prevent your muscles from contracting and reduces muscle soreness. Whatever you do, make sure you don’t over-do it – stretching too much, to the point where it’s painful, does more harm than good – and keep a routine that you can jump right into after each workout. With a routine, you ensure you won’t skip out on stretching certain muscles.

TIP: Stretch out essential muscles you used during your workout, or better yet, use a muscle roller to help break up tightness.

Re-fuel: The average person mostly just needs to make sure they drink plenty of water and eat a balanced diet. But for more extreme athletes who participate in intense, lengthy workouts, it’s important for muscle recovery to refuel to replace glycogen levels. For tips on how to best re-fuel, we turned to Ultramarathon Man Dean Karnazes for his routine:

My post-workout routine consists of rehydrating, either with water or with electrolyte replacement fluid by adding a capsule of Nuun. Then I look to replace depleted glycogen stores by consuming carbohydrates, typically with fruits like bananas, berries and oranges. I might add some Greek-style yogurt to boost protein levels if the workout has been particularly strenuous.

And lastly, don’t forget to warm up: Take some time before your workout to warm up your muscles. We asked Fitbit employee and triathlete Mike to share his warm up routine:

No matter what sport or exercise I’m doing, I start at an easy pace and incorporate small segments of varying intensity to get things warmed up. I have a pretty standard routine for each sport I do that I just come back to each time, which makes it pretty efficient. The length depends on the length of the workout. This ensures your muscles are ready to go and helps prevent injury.