Gym Tips for Desk Workers

The Risks of Sitting

Research has shown that prolonged periods of sitting can have serious health consequences, including an increased risk of obesity, cardiovascular disease, and type 2 diabetes. In New Zealand, the Health Promotion Agency reports that physical inactivity costs the country around $1.3 billion per year. To counteract these risks, it's essential to incorporate regular physical activity into your daily routine.

Take regular breaks to stand up and move around
Try to incorporate more physical activity into your commute
Consider using a standing desk or adjustable desk

Exercises to Counteract Desk Posture

Desk workers often develop poor posture, which can lead to back and neck pain. Exercises that strengthen the core and improve flexibility can help counteract this. Some effective exercises include shoulder rolls, chest stretches, and planks. It's also essential to incorporate exercises that target the muscles used in sitting, such as the hips and legs.

Shoulder rolls: roll your shoulders forward and backward in a circular motion
Chest stretches: stand in a doorway with your hands on the doorframe and lean forward
Planks: hold a plank position for 30-60 seconds to engage your core muscles

Best Gym Visits for Office Workers

For office workers, finding time to exercise can be challenging. However, many gyms in New Zealand offer flexible membership options and classes that can be completed during lunch breaks or after work. Exercise NZ's subsidised gym scheme can also help make gym memberships more affordable, with discounts of 40-70% off. Look for gyms that offer classes specifically designed for office workers, such as yoga or Pilates.

Morning classes: get your exercise out of the way before work
Lunchtime classes: use your break to fit in a workout
Evening classes: unwind after work with a yoga or Pilates class

Lunchtime Gym Options

Many gyms in New Zealand offer lunchtime classes or express workouts that can be completed in 30-60 minutes. These classes are designed to be quick and effective, allowing you to get a great workout in during your lunch break. Some popular lunchtime gym options include HIIT (High-Intensity Interval Training) classes, spin classes, and weightlifting sessions.

HIIT classes: a high-intensity workout that can be completed in 30 minutes
Spin classes: a low-impact cardio workout that's easy on the joints
Weightlifting sessions: build strength and muscle in a short amount of time

Get Started with a Gym Membership

A gym membership can be a great way to stay motivated and accountable, and with Exercise NZ's subsidised gym scheme, it's more affordable than ever. To find a gym near you and compare membership options, visit our website.

Compare gyms and find a subsidised membership

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