If you think you can’t get your workout into your day because of work—think again. If you are skipping your workouts due to a busy job and sitting in an office all day, that’s a double sedentary whammy. Sitting too much is detrimental to your health and can increase your risk for a cascade of health ills including obesity, high blood pressure, diabetes, cancer, and depression. Even a little is better than nothing. Here’s how to get a workout at work. Try one of these ideas:
Move at your desk. If you have to sit for your desk job, stand up when you take phone calls. Pace if you can. Stretch your legs under the desk. Do calf raises while you wait for your document to print. Reach up and stretch your arms or back once in a while. Walk to talk to a coworker instead of sending an email.
Plan a walking meeting. If your business or boss doesn’t mind, get coworkers and have your meeting on your feet. Walk and talk. Walking outside is thought to spark more creative thinking anyway.
Do a noon workout. Head off to the gym or go for a run during your lunch hour. Always keep a stocked gym bag in your car or office so you can workout at lunch when you have the time. A lunchtime workout can give you an energy boost for the rest of your afternoon and improve your mental clarity. Your boss will thank you!
Rally your coworkers. Have a walking lunch break with coworkers. Spend a short time eating and more of your time moving. As the saying goes, "You won’t get the butt you want by sitting on it.” Get some fresh air and burn some calories while you get in lots of steps during lunch hour.
Move more throughout your day. Creatively sneak movement into your day. Park far away from your office and log some extra steps. Take the stairs instead of the elevator or walk the stairwell repeatedly on a break. Do some squats just above your office chair. Do pushups into your desk.
Don’t let work kill your workouts. Take control and get your workout while at work. Your body and mind will work better with those workouts!