By Rubina Karki
Kathmandu during spring symbolizes a fresh beginning. After enduring long winter days of sleepy mornings and cold weather, Kathmandu Valley slowly returns to life with the warm embrace of sunshine, blooming fields, and the soothing pre-monsoon air. As the world partially awakens from its hibernation, so is a perfect opportunity for you to revive your lifestyle, and health. If you live a sedentary lifestyle due to desk work, you can always take good care of your health and wellness. A typical 9-5 job means your day is busy doing work and long hours of commuting back and forth between the office and home. But don’t worry, here are some tips and tricks that can help you adjust your workout, food, and daily routine to make springtime the healthiest season yet for your body.
Shake Off the Desk-Bound Routine
One of the biggest outcome of contemporary office lifestyle is too much sitting which results in fatigue, lower metabolic rate and musculoskeletal disorders. The buzzing professional lifestyle has also gained an unfortunate nickname “tension neck syndrome” due to modern lifestyle that results from gazing at screens for hours.
It doesn’t mean you have to spend hours in gyms and workout sessions. Short but effective home workouts can be helpful. High-Intensity Interval Training (HIIT) is one such workout best suited for busy professionals. A HIIT session of 20-25 mins before leaving for work or right after returning home can increase metabolism and cardiovascular performance to burn calories in a short time.
Likewise, it is also advantageous to take mini movement breaks during your work hours. For two minutes at the top of every hour, simply do neck stretches, shoulder rolls, and stand up to help your hips and lower back get some blood moving as well. Perform simple exercises while at your desk provided they are safe for the workplace that will decrease discomfort and stiffness. These could include gentle neck rotations, shoulder rolls, chest openers, and wrist stretches.
Most people rely on a walk per day, however, walking alone do not guarantee optimum metabolic health for a long-term. To build-up strength and a healthy lifestyle, engage oneself in resistance or strength training at least two times a week; this applies to men and women as well. Simple exercises such as squats, push-ups, lunges and resistance-band workouts are great examples and they can be performed at home as well.
” perform simple exercises while at your desk provided they are safe for the workplace that will decrease discomfort and stiffness. these could include gentle neck rotations.”
Rubina Karki
Embrace the Outdoors on Weekends
The weather in spring is the best time to get back in touch with nature in Kathmandu. Weekends are a good time to explore outdoor hiking or walking to promote movement and clarity of mind.
Shivapuri Nagarjun National Park is a preferred hiking destination, where it has both moderate and difficult hiking trails that provide majestic view of the valley. Hiking is a perfect destress remedy from heavy workloads, and good for cardiovascular fitness.
For those who feel that hiking is too demanding, the second best choice is to take walks around the neighborhood during the morning in nearby parks or along quiet streets before traffic starts to build. This is to allow the body to bask in fresh spring time air and the morning sunshine which are known to help in the regulation of our biological rhythms and improvement of mood levels, both of which are incredibly underrated yet very vital contributors to health.
Nourish Your Body with Seasonal Foods
Nepal’s spring season also provides natural sources of various food products that can improve your nutrition. Eating fruit and vegetables that come in the season can keep your body well supplied with various microns that help boost your energy and immunity.
Meal planning is crucial for working individuals. The popular Nepali Dal Bhat can remain a healthy dish if the portion controlling is maintained. One must try to fill their plate with ½ portion of vegetables, ¼ portion of whole grains like rice, millet etc and ¼ portion of protein like lentils, beans, eggs, lean meat etc.
Smart snacking is an important aspect to keep in mind to stay active and energized during work hours. Avoid ulta-processed-packed snacks and opt for healthier alternatives like roasted soyabeans, makkai, chana, makhana, seasonal fruits, nuts, or dahi chiura etc. These are more nutritious options to snack on in between meals that will keep the energy levels intact without causing any blood sugar spikes.
Beat the Afternoon Energy Slump
The “4 PM slump” is familiar to many a professional. It’s often the result of a over-filling lunch, dehydration, and too many hours of sedentary sitting.
There are few things that can be done to counter that, but first and foremost, hydrating well throughout the day should be a priority. Use your own water bottle and fill it often. Rather than drinking a lot of water at once, aim to sip consistently throughout the day. If bored by water, herbal teas or water with lemon are other refreshing alternatives.
Meanwhile, a light healthy snack in the middle of the afternoon coupled with five-minute walk can bring back productivity and focus. You can also try stepping outside and expose yourself to fresh air or a few minutes of gentle stretch.
Small Changes, Lasting Impact
A few changes added to the everyday habits consistently can create a positive impact on health. Short workouts, proper meals, spending time outside, and breaks spent without gadgets will improve not only physical but mental wellbeing too.
Spring is a time of new beginnings, and for bustling office-goers it is also an opportunity to refresh old health habits. By utilizing seasonal produce, short and effective workouts, and the pleasant weather inherent to the valley, the hectic 9–5 lifestyle can be turned into one of revitalization.
Best health in life is nothing but small and suitable changes every day. Let this spring be your reminder.
