Workout at Work
Working in an office typically means a lot of time spent sitting at your desk. It’s easy to feel like you’re chained to it, with phone calls to answer, e-mails to compose and spreadsheets to fill out. If you take a little time to break up the work day and get small doses of exercise, your productivity will likely increase — not to mention your health will improve and you’ll feel better. Work a little workout into your work day with these tips.
Getting There
Though not everyone’s commute allows for it, walking, running or biking to work is a great way to squeeze exercise into your daily routine. If you drive, don’t worry about getting the best spot – instead, park at the back of your office lot for a longer walk.
Stairs
Eliminating elevator rides from your daily life is another great strategy. Anytime you can take the stairs is an opportunity to burn calories at the office. If you can pull it off without sweating profusely, start your workday by running up the stairs!
Take a Walk
Break up your lethargic screen-staring time by walking. Walk around the building. Take a lap around the cubicles. Walk to your colleagues’ offices/workspaces to discuss a matter in person instead of sending an e-mail. When there is down time at work, try going for a 10-minute walk instead of browsing the internet or playing with your phone.
Work Out on Your Lunch Break
If time allows and your employer is okay with it, hit the gym for a quick workout or go for a hike or walk during your allotted lunch time. You might not be clocked in, but you’ll ultimately be more productive than if you stay seated by eating lunch at your desk.
Use What You Have
Get moving by putting your desk and desk chair to use. Do standing push-ups by holding on to your desk. Try dips with your desk chair (if it’s the non-rolling kind). If your chair swivels, get an ab and oblique workout by holding your feet off the ground, gripping the desk, and swiveling the chair from side to side.
Make yourself do an exercise every time you leave your desk (for a coffee, water or bathroom break). If you can manage them, push-ups, crunches, plyo-lunges or squat jumps will get your blood flowing in no time (and they’re great conversation starters).
Consider sitting on a stability ball at your desk to increase core strength and improve your overall posture. You don’t have to replace your desk chair entirely for the ball, but you can try swapping them out every now and then for results.