Many former athletes won’t have the luxury of working in an office where they are surrounded by active or ambitious coworkers. Transitioning from the active world of sports to a sedentary office environment can be challenging, especially when faced with a “lazy” office culture. As a college grad, I soon realized that a lot of my co-workers weren’t like me. Many didn’t wake up early and others couldn’t recall the last time they worked out. Some weren’t motivated to keep a well-balanced diet. It was a huge adjustment for me, and it gave me the ‘ah-ha’ moment that my experience as an athlete would always make me different. The biggest adjustment for me was understanding how I could continue to improve myself mentally and physically, meaning how I could thrive in lazy office culture.
But the good news is, you can still maintain your physical and mental well-being while thriving at your 9-5. Below I’ll share a few strategies to keep you energized, focused, and healthy despite working in a laid-back office culture.
How Former Athletes Can Thrive in a Lazy Office Culture
Embrace Active Breaks. In a culture that values lounging in the break room, make the most of your breaks by incorporating physical activity. Squeeze in a quick workout, take a brisk walk around the office, or do some stretching exercises. These short bursts of activity can boost your energy levels and counteract the sedentary nature of office work.
Recently I’ve been taking 20-30 minute walks after I eat lunch. Not only does this help me digest my food, but it helps me clear my head before getting back to work. Try taking a phone meeting during a walk or squeeze in time mid-morning or late afternoon.
Consider fitness at your desk. Convert your desk into a mini gym! Incorporate desk exercises to keep your muscles engaged and prevent stiffness. From seated leg lifts to chair squats, there are plenty of discreet movements that can contribute to your physical well-being without drawing too much attention in a relaxed office setting.
While I have trouble multitasking at this level, walking desks are are a great investment. If you can’t afford this technology or if your job won’t cover it, taking a few minutes away from your desk, in the bathroom or outside to stretch can help you stay agile.
Prioritize Mental Health. Maintaining your mental health is just as crucial. Combat the laziness around you by setting clear mental boundaries. Use your break time to engage in activities that relax and rejuvenate your mind, such as reading, meditation, or listening to uplifting podcasts. Protecting your mental space is essential in a laid-back office environment.
I’ve had many jobs where my co-workers or the conversations they’d have weren’t enhancing my mental healthy. Office gossip, current events that centered on doom and gloom, celebrity news, and other topics I gravitate towards. If you find yourself in a similar situation, try working with earphones in, eating lunch separately, or using your break to call your partner or a family member.
Be the Catalyst for Change. Sometimes, all it takes is one person to spark a positive shift in office culture. With your experience as an athlete, who probably encouraged and motivated teammates, that could be you! Consider organizing group activities like lunchtime walks or office fitness challenges. By leading the way, you not only benefit yourself but also inspire your colleagues to prioritize their health.
Make Smart Nutrition Choices. Lazy office cultures may be synonymous with unhealthy snack options, but as a former athlete, you know the importance of fueling your body right. Opt for nutritious snacks and meals, and bring your own to avoid succumbing to the office snack trap. Your body and brain will thank you for the sustained energy.
Once I adjusted to my new 9-5 schedule and my new metabolism as a former athlete, I realized how I prefer to eat multiple meals throughout the day, versus three big meals a day. I’ll bring fruit, oats and small bites to snack on throughout the day, something that helps me from eating huge meals and lunch and dinner.
Set Clear Boundaries. In a laid-back office, it’s easy to get caught up in a slow-paced mentality. Set clear boundaries for your work hours and breaks. By maintaining a disciplined approach to your schedule, you can ensure you’re maximizing productivity during work hours and fully enjoying your well-deserved breaks.
It’s also to protect your lifestyle and not succumb to the popular talk that focuses on your lifestyle choices. I would regularly experience people who bring up my weight, appearance and meal choices, remarks they felt they could do because I was a DI athlete. This isn’t okay, and there are ways you can manage diet talk and unnecessary commentary from your co-workers.
Thriving in a lazy office culture as a former athlete is entirely possible with a proactive mindset. Embrace the opportunities for physical activity, prioritize your mental health, and be the positive force that influences change in your workplace. Remember, your athleticism is an asset – use it to your advantage in creating a healthier and happier work environment. It’s also important to know that this takes time. Every office that I’ve worked in has been different. The people, culture and expectations differ, so it takes time to adjust. Here are a few final tips I can share from personal experience.
Understand the culture. It’s important to take time and understand the environment you work in. One comment from a co-worker on your first day might not accurately reflect the stance of many co-workers. The same could go with the workload the office if you were to start your job the over the summer when the pace is slower.
Find ways to work with it. By this, I mean don’t get swept up in your office’s social environment. You don’t have to assimilate to a lazy culture to fit in. If you like the job but don’t agree with the culture, there are ways you can find a balance that works for you.
Incorporate changes slowly. Combat a lazy office environment by making self-improvements slowly. Take a few weeks to focus on nutrition, , or your mental health. Good habits take time to create, and are usually successful when they happen gradually.