~ Team Fitgenix
The festival season is in full swing! The most exuberant and vibrant time that gives you an extra energy to celebrate these festive days of joy and happiness.
This sentiment extends to workplace as well. Human resource department should find this as an excellent opportunity to engage employees in a proactive and progressive manner. Hosting fun fitness challenges and adding bonus point for employee performance is a great idea.
Here we share some simple worksite fitness challenges that you can take. Though these wellness challenges look simple, they also give you an opportunity to gamify your entire workplace.
The three significant aspects of any successful workplace wellness can be concluded as – EAT. EXERCISE. ELEVATE and this is what we at FITGENIX suggest you to follow.
Physical Aerobic Activity
| Squat thrust
|
Do as many Squat or Burpees as you can in 1 minute |
| 30 X 5 | Exercise for 30 minutes five days in a week |
| Push yourself | Do as many push-ups as you can and then go for a 15 minute walk every day |
| Learn new | Learn and do a new form of exercise than what you normally do |
| Lunge | Carefully do as many lunges as you can in 1 minute |
| Plank your body | Do a plank exercise for at least 1 minute |
| Feel the sweat | Take 25 minutes walk every day |
| Sit Up | Do as many sit-ups as you can comfortably do in one set each day |
| Stretch in a day
|
Stretch every day for 10 minutes |
NUTRITION WATCH
| Healthy breakfast King-size | Eat healthy and large size breakfast everyday |
| Being fruitarian | Eat seasonal fruits everyday |
| Beware of overeating white |
Limit Sugar, Refined flour and processed food items- all are loaded with carbohydrates |
| Count your bottles | Keep yourself hydrated by counting your water bottle and other healthy drinks |
| Be a new-grain lover | Include new healthy grain in any one meal which you normally don’t eat daily likewise-rolled oats, quinoa, buckwheat, ragi, millets etc |
| Rehab your food habits | Give a break to eating out frequently. Search for healthy food outlets in your area |
| Be a master chef | You don’t need to be an expert cook, try some healthy food stuff and make at your own |
| Watch your plate | If your plate appears similar every day, watch and question yourself. Limit your portion size and include variety of food. And you will get variety in nutrients in lieu of that. |
MENTAL WELL-BEING
| Being grateful | Pen down at least a couple of thoughts you feel grateful about your workplace, about your boss or your co workers |
| Chair exercise | Engage yourself for 8-10 minutes for a daily chair exercise. Motivate your colleagues for the same |
| Spread good, remember kindness counts | If you find some mental healing wellness tools, share at workplace too |
| Be a pioneer | If you have sought some stress busters at work, be it exercise, healing technique, healthy food etc., try to include it at your workplace |
| Breathe in- breathe out, and tackle the work stress | If you don’t enjoy your work, you can’t ignore the stress. Take out few minutes and do desk breathing/yoga and restart your work |
| Keep in touch with wellness committee | Meet, write and suggest your ideas to your workplace wellness team. |
Contribute: Do write to us about any wellness program in your company that has led to noticeable gains for your employees, at smriti@fitgenix.in
