It isn't easy to find time to exercise, especially for those who work in an office. Please work out in the gym or go for a walk outside to beat away, but, unfortunately, your head doesn’t add to that as part of your job description.
So, if you touch your desktop, how can you fit in? There is little planning and some of the materials it takes to clean up in a little movement all day. It takes some creativity, but there are opportunities to practice at work if you pay attention.
The Basics
You probably understand a few tricks to stay active at work. Taking the stairs when you can, parking further from the door, and walking around the office where you can start good places. Other than that, there are some other options to keep you moving. If allowed, sit on an exercise ball rather than a chair. This strengthens your abs and back and will work your posture without asking.
Leave something important in your car (your lunch, your girlfriend, etc.), so you have to go ahead to find it (and take the stairs). Deliver documents or messages to colleagues in person rather than by email. Walk around the local parking lot or mall at your lunch and get a headset on your phone so you can turn around while you talk.
Set a reminder
Set an hourly alarm to remind you to stand up, stretch and move around. Even if you are spreading your arms or taking a deep breath, you will be more alert, use the restroom on another floor, and climb the stairs. Use a pedometer or activity monitor and track how many steps you take. Aim for 6,000 to 10,000 degrees a day. Most importantly, remember that any movement is better than none, so you don’t think you have to do sprains all day. More exercise routines during the day will help you burn more calories and reduce stress.
Practice Equipment
If you have your own office, consider keeping a resistance band, ankle weights, and even a few sets of dumbbells in your desk drawer. You can do some quick upper body exercise while you are on the phone. If you work in a cube or don’t want people to see you exercising at your desk, it’s a chair and, most of all, full water bottles you can use for any dumbbell exercise.
Resources
Even if you are busy, there are things you can do at your desk. The resources below offer websites and software you can use to be more active in your workday. Commuter Option helps you find routes and bike lanes near you so you can consider riding or walking to work. The Yoga Desk is a site that offers yoga exercises you can do right at your desk.
Doing Your Fitness
Your boss may not think about what would be more important to their employees with a little practice. If you can, encourage your leader to work with local gyms to provide membership discounts for employees and local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will do this for free. Do daily or weekly walks during lunch or after work. Give yourself extra breaks during the day for brisk walks. Be active.
If the commander acts, employees will take their own health more seriously. Even if your boss couldn’t care less about exercise, you can do a lot to get others involved to work out. Plan accommodation when co-workers get together and talk about ways to practice at work. Get a group together and join a local gym (and see if they give you a group discount) to come and work with you and your co-workers during lunch. Many trainers also offer group discounts. There are several ways to encourage fitness in the workplace, so get creative.
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