The economy is tough and employees are asked to work more hours and are under more stress than in the past. Yes,you know exercise is important, but it's really hard to make time in your busy schedule to visit a fitness center. Don't despair. There are a number of easy ways to get exercise right now at your workplace.
Stop using the elevator in multi-level buildings. Making the climb or decent will burn calories; get the heart pumping to improve cardiovascular health; and tone the calves, glutes, and thighs. Whenever time allows, walk information to co-workers instead of calling, emailing, or faxing. Forgo the drive and walk to lunch. The coffee, snack, soda or smoking breaks can be traded in for a brisk walk and a visit to the water fountain. Even workers with their ear stuck to the phone all day can get in some extra steps by getting a headset that will allow them to stand and move around at least a little. By the end of the day, the steps can really add up. Try wearing a pedometer to measure the added steps.
Restaurants, vending machines, and fast food establishments are simple choices for people who work. However, their products are normally laden with empty calories. Be strategic and bring a nutritious lunch that you can carry to a recreational spot or other peaceful locale to enjoy.
Exercise in the office or cubicle by keeping on hand resistance bands, toning ball and hand and ankle weights, and doing simple exercises such as curls and leg lifts while going through paperwork or using the phone. If permitted by the employer, a larger fitness ball can be used for sitting and core body exercises. Without equipment workers can still do dips and push-ups using office furniture like the end of a desk or chair.
Your muscles and the structures that tie them to your bones have to be awakened from time to time. Begin with the toes, pinching them for 10-15 seconds. Next work on the calf, tensing the muscles for 10-15 seconds. Progress from there upwards until you get all the way to the neck and shoulders.
In closing, not all ideas on exercising at work will be applicable to all employment situations. Try thinking about any element that would produce movement, and then incorporate as many of them into the workday as possible. A good rule of thumb is that standing burns more calories than sitting and walking burns more calories than standing. While most won't find putting a treadmill at their desk a feasible option, there are still plenty of ways to get moving at work.
Stop using the elevator in multi-level buildings. Making the climb or decent will burn calories; get the heart pumping to improve cardiovascular health; and tone the calves, glutes, and thighs. Whenever time allows, walk information to co-workers instead of calling, emailing, or faxing. Forgo the drive and walk to lunch. The coffee, snack, soda or smoking breaks can be traded in for a brisk walk and a visit to the water fountain. Even workers with their ear stuck to the phone all day can get in some extra steps by getting a headset that will allow them to stand and move around at least a little. By the end of the day, the steps can really add up. Try wearing a pedometer to measure the added steps.
Restaurants, vending machines, and fast food establishments are simple choices for people who work. However, their products are normally laden with empty calories. Be strategic and bring a nutritious lunch that you can carry to a recreational spot or other peaceful locale to enjoy.
Exercise in the office or cubicle by keeping on hand resistance bands, toning ball and hand and ankle weights, and doing simple exercises such as curls and leg lifts while going through paperwork or using the phone. If permitted by the employer, a larger fitness ball can be used for sitting and core body exercises. Without equipment workers can still do dips and push-ups using office furniture like the end of a desk or chair.
Your muscles and the structures that tie them to your bones have to be awakened from time to time. Begin with the toes, pinching them for 10-15 seconds. Next work on the calf, tensing the muscles for 10-15 seconds. Progress from there upwards until you get all the way to the neck and shoulders.
In closing, not all ideas on exercising at work will be applicable to all employment situations. Try thinking about any element that would produce movement, and then incorporate as many of them into the workday as possible. A good rule of thumb is that standing burns more calories than sitting and walking burns more calories than standing. While most won't find putting a treadmill at their desk a feasible option, there are still plenty of ways to get moving at work.
About the Author:
Robert Mann is an avid adventurer who has trekked on multiple continents, from the summit of Kilimanjaro to the windy peaks of Patagonia to the Everest Base Camp. He is founder of ecco ecco, which is devoted to the world's best walking shoes.
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