November 14, 2011
5 Tips on How to Stay Healthy in the Office Part 2
Have you had a chance to try any of the first 5 tips of how to exercise in the office? One that I found to be easy and effective was to find opportunities for fitness breaks. Instead of constantly eating in the cafeteria for my full break, I like to break it up and go for a walk after lunch. This helped me to refresh and clear my mind for the remainder of my day. The other suggestion that I found useful is making the most of my commute. Instead of taking the bus to the T Station each day, I leave myself enough time to walk in the morning.
Below are 5 additional exercises that the Mayo Clinic Staff has included that can help you increase the amount of exercise you get daily.
No. 6: Get social: Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
No. 7: Conduct meetings on the go: When it’s practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
No. 8: Pick up the pace: If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.
No. 9: If you travel for work, plan ahead: If you’re stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
No. 10: Try a treadmill desk: If you’re ready to take workplace exercise to the next level, consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you might be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn’t need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you’ll burn.