Daily exercise gives huge health benefits, but it’s not always easy to carve out time from your busy day to hit the gym or jog around the block. Fortunately, thirty minutes a day doesn’t have to be all at once – health experts tout the importance of getting that movement in, even if it means breaking up your routine.
If you have trouble working out before or after work, there are several ways to get your workout in during the day without sacrificing valuable work time.
Walk to Talk
If you need to communicate with someone down the hall, on another floor, or even next door to your office, get on your feet and walk to their space instead of paging or emailing them.
Take the Long Way
Take the stairs, park further away, and take the long way to the copy room. Consider getting a pedometer to track your daily steps, calculate how much you’re walking now, and then set a goal to increase your steps by 500, or 1,000, or whatever you are comfortable with, per day.
It may not be serious aerobic exercise, but something as simple as clenching and releasing your muscles at your desk can count as a brief workout. Clench and release thigh, calf, abdominal, or glute muscles and release to get a few minutes in at your desk. Consider investing in a small step machine that can work your legs while you sit, or do leg lifts under the desk – raise your feet up off the floor, hold, and release. If you can, consider replacing your desk chair with an inflatable exercise ball to engage your core muscles and encourage good posture at your desk.
Location, Location, Location
Take advantage of space in an unused office, conference room, or even bathroom. You can do squats, lunges, jumping jacks, or yoga poses in the larger space for a few minutes on your way to the break room or to pick up printing.
Give Yourself a Break
Take advantage of your lunch break to take a walk outside (or even around the building if it is too hot or cold to go out comfortably), stretch, do some kickboxing moves in an empty conference room, etc. Take advantage of the time you have for a break and use it to get in a few more minutes of valuable exercise.
These are just a few ideas to incorporate exercise into your office routine. If you work from home, it’s even easier to get in a few minutes throughout the day – walk the dog, stretch in the living room, take a jog around the block, etc. The possibilities are endless, and the health benefits are worth it.