Getting enough exercise can be tough when you work at an office. Sitting at that desk for eight hours a day really takes it’s toll on your health and physique! But there’s hope. Here are a few great ways to fit some exercise in during your 9-5.
The easiest way to burn a few more calories and get your blood going is to simply stand up more and spend more of your time at work on your feet. Standing burns an extra 60 calories an hour compared to sitting down, and that’s just standing still! Try standing up whenever you’re talking on the phone, better yet, pace around your cubicle if your phone cord is long enough. Another option is keeping a small eight ounce water glass at your desk instead of a large water bottle, so that you get up more often throughout your day to refill it. Above all and at the very least, for your health and your sanity, make sure to stand up and stretch once every half hour. Set an alarm on your cell phone or in your Outlook calendar if you have to!
Body Weight Strength Training
Your coworkers may look at you funny, but performing a few sets of simple body weight strength training exercises can really add up. Try doing 15 repetitions each of squats, chair dips, reverse lunges, and push ups (you can modify them to do at your desk by simply pushing up from the edge of your desk, rather than getting down on the floor), three times during your work day. Read about how to perform these exercises, here.
Almost every office has at least a few flights of stairs, which are your best friends for getting a little quality cardio at work. Use your 15 minute breaks, or your lunch hour, to put on your headphones and listen to some music or podcasts while going up and down the stairs in your building. Only have one or two stairs? Simply do step ups instead.
If your office has a gym, and you can do your work on a laptop computer and/or with a cell phone, a treadmill laptop desk can allow you to walk while you work. The href=”http://www.amazon.com/SurfShelf-Treadmill-Desk-Laptop-Holder/dp/B001M04RBK”>SurfShelf is a great option. It’s easy to attach to any treadmill (or any other type of cardio machine for that matter), light, durable, and works great.