GET FIT AT WORK!

“I don’t have time to exercise because I’m stuck at the office all day.” This is an excuse I hear regularly. But working a desk job doesn’t mean you can’t be physically fit. By incorporating exercise into your workday, you can stay fit and boost your energy level.Exercising at work may seem impossible, but it’s not. With a little creativity you can find opportunities all around you. With the right attitude and some basic props, you can get a 15- to 30-minute workout right at your desk.Use your imagination. Any movement is better than none. Getting short bouts of exercise throughout the day will help you burn more calories and will also help to reduce stress. Stock up on equipment. If you have the space available, consider keeping resistance bands, ankle weights or even a couple of dumbbells in your desk drawer. If you share workspace or have no place to store equipment, then all you really need is a chair, a sturdy desk and a couple of large, full water bottles to serve as weights.

Ways to “Work in” Fitness

• Park further away from your office.

• Take the stairs instead of the elevator.

• Take a short walk around the building whenever possible.

• Set an hourly alarm to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you’ll feel more alert and less stressed.

• Sit on an exercise ball instead of a chair. This will promote good posture by keeping your core muscles active.

• Use the restroom on another floor, taking the stairs.

• Use a pedometer to keep track of your steps.
Aim for 6,000 to 10,000 steps a day.

• Deliver documents or messages to co-workers in
person rather than by e-mail.

• Use a phone headset so you can move around
while you talk.

Attention Employers!

Consider on-site wellness programs that promote fitness, nutrition, weight management, smoking cessation and stress reduction. Numerous studies show that promoting wellness and disease prevention in work settings can provide companies a return on their greatest investment: their employees. For example, Purdue University’s Gerontology Program found that companies can average a $3 return (e.g., via reduced health care costs and fewer sick days) for every dollar spent on wellness programs. Companies of all sizes should be reminded that people are living and working longer, so it makes sense to promote good health and wellbeing in the workplace.

Written By Gayle Pinn

Photography By Brian M. Freer