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Fitness challenges: Promoting a healthy workplace during the festive season

Nov 06 2018 • Written by Team Fitgenix

~ 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