November 9, 2011
5 Ways to Stay in Shape at Work
I’ve noticed over the past few weeks that as the weather gets colder and day light doesn’t last quite as long that my work outs have been getting further and further apart. While, I know it’s important to keep up with my gym routines and classes, I started to look for other way to exercise throughout the day even in the office. Below are 5 great suggestions that the Mayo Clinic Staff has put together on their website:
No. 1: Make the most of your commute: Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.
No. 2: Look for opportunities to stand: You’ll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.
No. 3: Take fitness breaks: Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.
No. 4: Trade your office chair for a fitness ball: Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you’re able to safely balance on the ball. You’ll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other workplace exercises during the day.
No. 5: Keep fitness equipment in your work area: Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.
Try these 5 and check back next week for 5 more ways to stay active throughout your busy workday!