I’ve worked in an office my entire professional career, but about 10 years ago I was walking around a golf course doing loops with two bags on my shoulders. It was probably one of the best jobs a high school and college student could have. You learn how to communicate better, build a rapport, cultivate relationships, and get to make some analytical decisions with some accountability to go along with it. A laser-sharp short-game also naturally comes with the territory.
With all of those great life and pre-degree business experiences aside, it’s also almost impossible to get out of shape. However, when it is possible to fall off the wagon is when you’re working 10+ hour days at a desk with a modest commute on top.
Is your gym reopening? Looking for a new plan? Check out our 4-week Restart workout plan.
Instant solution: land a job where you can negotiate deals during a round of golf 5 days a week and couple that with a strength-training routine at night along with a low-to-moderate carb diet. You’d be a physical monster, I can almost guarantee it. Although, the likelihood of landing that is a bit of a long shot.
Resetting expectations… what you realistically can do is strength train at night, stay heavily active on the weekend, follow a low-to-moderate carb diet, and perform these simple, office-friendly moves.
While these won’t get you ripped—and they aren’t meant to do so—they will help alleviate aches, pains, and stiffness that’s associated with sitting for extended periods of time. Staying loose and mobile will extend your athleticism and keep you doing the things you love (and keep you in shape).
Your new marching orders
First and foremost, get a standing desk and get up periodically throughout the day. Let’s not labor over the specifics of when and for how much, but if you’re new to this, I’d shoot for a cumulative duration of 2 hours. After a couple weeks, progress to 4 hours.
Secondly, when you are seated, be much more conscious about sitting upright with your shoulder blades back. Favor sitting on the front of your chair and away from the back rest.
Execute the following moves either:
a. during the first 15 minutes you arrive at work and the last 15 minute minutes before you leave.
b. for 30 minutes around lunchtime
1. Seated hip stretch
2. Standing hip stretch
3. Standing torso rotations
4. Overhead shoulder retraction
5. Chair crunch or seated isometric
6. Wrist stretch
*7. Neck rotation
In an upright seated position rotate your neck to the left as far as possible without moving your shoulders. Hold for 5-10 seconds. Switch to the right side. Rest 10 seconds. Repeat for 5 reps on each side.
There’s no reason you can’t do these while reading or emailing or conducting phone calls.
Finally, don’t ever, ever, ever, quit your passions. If you play golf, surf, bike, hike, or are a semi-professional competitive alligator wrangler or bull rider, don’t quit.
