Working out at your work place

Some tips to getting exercise in while you’re at work…

Consider your distance from the office, if it’s possible to ride your bike or walk, make that extra effort to get up a little earlier to make your way in using your own devices. Or if you are a bit far, park your car furthest away in the parking lot and enjoy the walk in knowing you’re getting some exercise into your work day. Best to wear comfortable shoes or sneakers anticipating your walk.

Make plans to take a short break between morning and afternoon and rather than putting the mail in the mail bin for the mail room to pick up for you, take it down yourself and use the stairs! Always, choose the stairs over the elevator, this is a great way to get more exercise into your work day. Walk yourself over to co-workers or your boss to ask a question or chat, rather than using the phone or email whenever possible. Have a light snack such as fruit or yogurt so you aren’t ravenous come lunchtime.

If you can exchange your desk chair for a stability ball, that would be a great way to continuously work your core while you sit and you keep yourself balanced on the ball. If you keep your chair, make sure to sit up straight and place a box or step-up under your feet to keep your alignment on the chair as comfortable as possible so you don’t strain your back. Here’s a great exercise you can do at your desk, push your chair away and sitting up straight, hands at your sides, lift your right leg with your knee bent, hold it up and pulse it toward your abs for a count of 20 then repeat on your left leg. To make this more challenging, do shoulder presses as you pulse the leg toward your upper torso. This will incorporate upper body exercise which is always a plus!

Remember to stretch often at your desk as well, raising your arms up and out over your head and circling your arms back and forward, this feels great on your chest, shoulder and back muscles. When standing up, keeping your knees soft (don’t lock them) and about hip-width apart, reach down to your feet and just hang there for a moment, feeling the great stretch in the hamstrings and behind the knees into the calves then slowly roll yourself up, head coming up last. Do this a couple of times and you’ll feel invigorated and ready to get back to work. If you’re just too tired or stressed for this, take a few minutes to meditate with your eyes closed and deep easy breaths to find your calm again.

When lunch time arrives, hopefully you’ve either packed a nutritious meal (low-fat, high fiber) from home or know of a good place to pick up a healthy meal. Either way, with whatever time you have left in your lunch hour, take it outside for a nice walk around your building or down the block. If it’s a rainy day, take your walk inside or to the nearest mall and walk the entire establishment. Feel free to keep a pedometer with you to track your steps. This is another way to keep yourself accountable for the exercise you do each day and to cheer yourself on when you see all the steps you’ve taken!

As you continue with your work day, consider taking and making your phone calls standing up. Pace your office or cubicle while you talk, or practice balancing on one leg then switch. Keep yourself hydrated, so refill your water bottle or take a walk to the water fountain or water cooler. If your office has a softball team or you can plan activities for office members to participate in, this would be a terrific way to continue making exercise a part of your end of work day and to include co-workers. If there is a gym available at your work place, make sure to join it and use it whenever it makes sense in your work schedule.

When you look at your work day with a busy agenda of meetings, deadlines, phone calls etc., it can be very stressful. Take the time to incorporate exercise into your day as described above to help stave off the stress, make you feel better and keep your body in shape! Here’s to your health!

Live, Love, Laugh,

Lisa