5 Easy Ways to Fit in a Workout at the Office
5 Easy Ways to Fit in a Workout at the Office
January 16, 2019
When you have a daily 9-to-5 office job, it may seem like the perfect excuse to skip a regular exercise routine until the results of one-too-many late lunches with clients begins to show. To prevent this, learn some simple desk workouts and daily routines you can work into your busy day. Many of these workouts simply use your furniture and office environment.
Walk or Bicycle to Work
Start your day off on the right foot with a brisk walk or bicycle ride to the office. If you commute to work, consider parking a few blocks away and hiking or pedaling the rest of the way. Keep a pair of sneakers or other comfortable shoes in your trunk to make the stroll comfortable. If you're looking for ideas on how to reduce stress at work, the walk back to your car at the end of the day can help clear your head and set you up for a restful evening at home. Even a quick 10-minute walk during the day can leave you feeling energized and more upbeat.
Take the Stairs
While an elevator offers a quick trip to your office floor, the stairs offer a cardio workout on your way into the office. Let the steps and stairwells in the building work as a kind of stair climber. Also consider investing in Wearable Technology such as a Smart Watch, Fitness Band or a pedometer that has a heart rate monitor feature to help guide your pace.
Have no fear if you work on the 80th floor! In that case, you can take the elevator to a nearby floor and do as many steps as possible. If you are up to it, add ankle weights for for an increased challenge. Continue to add floors day by day if possible.
Use an Exercise Ball Chair
Ditch the standard sloth-inducing hydraulic adjustable office chair, and invest in an exercise ball for use while you work. United Healthcare reports that an exercise ball is designed to help with your posture, keeping you from the dreaded afternoon slouch over your computer. You can also use the ball for balance exercises on your breaks or perform simple stretches between client calls.
Additionally, keep small barbells and a jump rope in your desk drawer to switch up your office workout routine. Throw out the takeout menus in favor of bringing fresh-made meals and snacks from home to boost your energy levels so that you can perfectly balance work with easy workouts. Don’t forget a reusable water bottle, making it easy to stay hydrated for work and workouts.
Conduct Meetings in Motion
Another great way to ramp up your office workout routine is to get your co-workers and clients involved. Instead of holding your meetings in a conference room or hosting a lunch meeting, try conducting your meeting while taking a stroll through a nearby park. The Art of Manliness reports that conducting meetings on the move helps to keep everyone's head clear and focused on business over office politics or personal banter.
Carry this idea over into team-building exercises that work in fitness with fun. Schedule a meet up for once a month at a rock climbing center, or gather a group together for a quick game of volleyball as your schedules allow.
Use a Fitness Band/Tracker
Track your office workouts by using a fitness band or activity tracker. Choose a band that monitors your steps and heart rate, letting you know if you should take the time before heading home to make a few quick laps around the block.
Many fitness companies offer wearable trackers that look just like watches – and sometimes are – so you can keep an eye on your output without compromising your finely honed business fashion.
Keeping fit and fabulous at the office reduces stress and keeps you focused, and it doesn't cost a lot of time or money. Taking a few minutes out of each day to embark on an office workout routine helps you stay productive while leaving your off hours free for relaxation and recreation.
**The contents of this article are for informational purposes only and are based on scientific and technical research noted below. The information does not constitute a medical consultation and cannot replace medical advice. Any information should never be used as a substitute for the advice provided by your physician or other health care provider. Before you start working out, you should get a medical checkup or otherwise be fit for this type of activity. It is important that you warm up and stretch before each workout, and that you use common sense while exercising: do not go over the top when exercising! If you experience any pain, feel weak, dizzy or exhausted or become short of breath, immediately stop your workout.
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