How many times have you promised yourself you’d exercise after work?By the time you get home from working all day, commuting in traffic, and making dinner, it’s pretty clear working out isn’t on the to-do list. Yes, there are some people who enthusiastically workout no matter how long their day has been.But for employees who struggle with fitness, having an onsite gym makes it easier to exercise daily, especially if a coworker acts as a fitness accountability partner as well
Employees who exercise daily are healthier mentally and physically. From weight loss to stronger bones and joints, exercise improves the human body’s function. Plus, proper nutrition and exercise means less visits to the doc and more successful work days. Some studies report as little as 20 minutes of exercise can reduce the risk of developing serious, chronic issues like diabetes or heart disease.
When a team feels taken care of, they tend to put in more effort at work. Providing an opportunity for colleagues to connect outside of a formal work environment fosters healthy personal and professional relationships. By providing a private gym for employees, companies show proof they want to see workers thrive beyond the work space.
A Harvard study showed the benefits of exercise aren’t just physical. While lower blood pressure and a healthy heart are certainly exercise perks, there’s more evidence that it boosts mental abilities like:
· Enhanced creativity
· Quicker learning
· Sharper memory
· Improved concentration
Some research suggests that actually exercising during working hours can also pump up work performance. A Leeds Metropolitan University study found that workers who visited the gym during working hours were more productive,managed their time better, and felt more work satisfaction.
It’s no secret that stress wreaks havoc on the human body.Stressed out employees often take more mental health days, turn to emotionaleating, and skip over important doctors’ visits. Reports show exercise helpsimprove mental health by providing clarity to better handle stress effectively.
Exercisereduces cortisol levels (the body’s stress hormone) while sweating releasesendorphins that help your mind relax. Instead of reaching for the officesweets, an onsite gym can help employees reach new fitness goals.
All fresh, frozen, or canned fruits are great choices. When your favorite fresh fruits aren’t in season, try a frozen, canned,or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces.Commit to going to the produce department and trying a new vegetable each week.
You may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Healthy eating is all about balance. You can enjoy your favorite food seven if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.
If you aren't active, you may not need as much sleep as the next person. When you lead an active lifestyle, your body desperately needs rest. When you are well-rested, you perform at your best capacity. That means more intense gym sessions/workouts and less fatigue. We all know that feeling mid-workout when you want to give up because you are so tired. And I think everyone has had that time where they’ve chosen sleep over a workout. The goal is to schedule your day to fit in 7-8 hours of sleep along with time for physical activity, to balance the effects of both. If you are completing intense workouts, you may need even more than that 8 hour span in order to effectively recover your muscles in preparation for the next workout.
If you think you build muscle while you are in the gym— you are wrong. You tear muscle fibers in the gym and repair/grow stronger muscle while you rest.Recovery time is incredibly crucial to a fitness regimen, which is why you should pay attention to your sleep schedule. Getting the 8-hour recommendation (or more) into your routine may help you feel more energized, work out harder and build lean muscle quicker than your lack-of-sleep regimen. Most athletes are recommended to get between 7 to 10 hours of sleep, because it is so crucial. When your muscles recover adequately,you are more likely to come back stronger than before. Sleep also improves mental health and hormonal balance.
How does sleep have anything to do with diet? It doesn't seem like there would be any correlation,especially if you are eating healthy. There are many studies that show sleep deprivation is linked to weight gain and obesity, and getting less than 7 hours of sleep a night may undo the effects of dieting . When you are working so hard on your diet and eating clean, this could be a nightmare. Researchers speculate that there are several ways that chronic sleep deprivation might lead to weight gain, either by increasing how much food people eat or decreasing the energy that they burn. When you are running on little to no sleep, your hormones may be thrown off, including the hormone that increases hunger and appetite. Also, since you are awake for a longer period of time, you may become hungry more often. If you are up until 2am and you usually go to bed around 10pm, your body may feel hungry since your schedule is thrown off.
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