Workweek Fitness Ideas
Your doctor, recent medical studies, and the media all talk about the relationship between participating in regular exercise and maintaining good physical health. Physical activity is consistently associated with promoting better health, helping to lower mortality rates, and helping to increase lean body mass. Moreover, exercising has been shown to help people manage and reduce the negative effects of stress. But what about those of us who work at desk jobs that offer little opportunity for movement during the day?
Work-able exercise
According to a recent medical study any physical activity can help maintain physical health and lower mortality rates, regardless of intensity. If this preliminary evidence is true, that means even if you’e on an nine-to-five work schedule, there are still plenty of opportunities to add health-improving exercises to your day, some of which are listed below.1
- Take a walk. On your lunch break, stroll through a nearby park or just around the city. You’l get some fresh air and sunshine-supplied vitamin D.
- Do some yoga. Take a 15-minute break to stretch and meditate. Stretching with controlled breathing not only improves circulation and promotes feelings of relaxation, but it is also great way to maintain flexibility and burn some extra calories. According to a medical study reported in the Journal of the American Medical Association, yoga may also help with a common office ailment known as carpal tunnel syndrome.2
- Take the stairs. Taking the stairs is an easy way to add some steps to your schedule and get your heart rate up while toning your muscles and increasing your bone strength. Instead of taking the elevator up those few floors, why not work your legs?
- Join a gym near your office. Jump on a treadmill for half an hour, take a quick dip in the pool, or just grab a mat and do some stretches. A membership at a health club near your office also makes it easy to add a workout to the beginning or end of your workday, and many businesses offer discounted club memberships to their employees.
- Ditch the car. Can you commute by bicycle or walking? Can you park a mile away from your work and walk every day? Walking 2 miles a day could make a huge difference in how you feel.
Team up with a coworker
Partnering up with a fellow officemate can spice up your workout routine by adding some healthy competition or just friendly conversation. It can also help you stick to your healthy habits. Perhaps you and a coworker can bike or walk to work together, sign up for a morning yoga or spinning class, or walk to a healthy restaurant in the city for lunch instead of taking the elevator to the cafeteria.
Your workweek workout
Although it may seem difficult to find the time in your busy schedule for exercise, by making healthy lifestyle decisions, whether merely to take the stairs or join a gym, you’l be contributing to your overall physical and mental health. Did we mention that exercise is a great way to manage stress?
Always consult a physician before starting any exercise routine.
References
- 1 Manini, T.M.; Everhart, J.E.; Kushang V. P.; Schoeller, D.A.; Colbert, L.H.; Marjolein V.; Tylavsky, F.; Bauer, D.C.; Goodpaster, B.H.; Harris, T.B. "Daily Activity Energy Expenditure and Mortality Among Older Adults." Journal of the American Medical Association (2006) 296:171–179.
- 2 Garfinkel, M.S.; Singhal, A.; Katz, W.A.; Allan, D.A.; Reshetar, R.; and H. Ralph Schumacher Jr. "Yoga-Based Intervention for Carpal Tunnel Syndrome: A Randomized Trial." Journal of the American Medical Association (1998) 280:1601–1603.
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I broke down on two infomercials and bought a Fluidity Bar and a Malibu Pilates chair. Both pieces of equipment and walking are my exercise staples. Does anyone else have these and do you enjoy using them?
Joined a gym a while ago. But have increased the amount of time there. Am now doing 3 – 1 hour classes of aerobics, 2 – 1 hour classes of weights, and 1 – 1 hour class of Body Sculpt every week. Feel like I have more energy, not as tired.
Almost two years ago I took my current position which has me sitting on my butt for 8 hours a day. I have packed on 10-15 pounds and have developed problems with my knee, secretary’s knee, and shoulder as a result. I have started to try and get up and walk the building at least 2-3X/day. Some days I don’t even get one walk in, because, truth be told, I do need to be at my desk. The days that I do get 2-3 walks in I feel so much better. It is so hard to have a desk job and get some exercise in your day.
a liitle, plus a little, plus a little, equals alot. I always park not close to the entrance; the grocery store, the mall, an office. always use the stairs.
And there’s always my favorite on deman how to’s- SparkPeople.com’s Members How to Videos & DVD’s, FitTv on Direct, Exerice TV on the net- all availbable for free, on demand or pay for download! Never lost for an indoor exercise with any of these.
Any ideas? I work in an unsafe area for walking, and we have no stairs in the office. There are no nearby parks or gyms. I am 50plus and getting out of shape! I think about getting up earlier in the morning, but I already get up at 5:45 and I’m not a morning person. I’ve tried doing yoga in the evenings but it doesn’t always happen. One great thing, we have a good neighborhood for walking and we have a god. I need some ideas of what to do at work. Thanks!
I have to say that there is very few times I am able to really go out and exercise after work or before..but I must say that I have been walking a half hour everyday on my lunch break and it has been awesome! I eat half my lunch that I make from home..veggies etc..then I take a good 30 min walk then come back and finish the rest of my lunch! I have had sooo much energy and I feel better for the rest of the day:) Thanks for the idea!
we do winter challanges for walking. everyone wears a pedometer and we track in excel upping everyone to challange themselves to walk 3% more each week and by the end of winter we are walking so much more than expected.. it’s a great plan and works out well even for our older challengers.. :D
I do pushups with my 2 year old on my back….seems to be helping a little. If she starts to get fat, could be trouble for me… we’ll see….
I ride my mountain bike for an hour before work and circuit train at night. No time for workout at lunch because of business lunches where I eat healthy. Eliminating soda has been huge for me. Water or tea without adding sugar took some getting used too but I am seeing the benefits. Hopefully I can keep the routine and cut soda for good.
I do Yoga every morning, it helps me wake up and have energy in the morning.
My ideal work day includes a bike commute between office and home, and a run during lunch. The lunch run makes the afternoon ever more productive. give it a try!
I would say being a SAHM wearing ankle weights all day is a great way to build muscle and burn fat! When at the computer wear them and do leg lifts and hold until it burns then release.
Talking on the phone do squats and hold until you feel the burn and release.
when watching TV do push ups and sit ups.
Faithfully complete 10,000 steps a day wearing a pocket pedometer (the only kind I have found to work accurately) so there is no guessing or no excuses,just keep moving until you’ve reached your goal each day.
I wear ankle weights during the day. They only weigh about 2.5 pounds each. I can feel how extra tired my legs are at the end of the day.
Pushups.
Pushups.
Pushups.
I know, I know, it’s not easy dropping to the floor and knocking out a set, but you know what? It’s the best workout you can get in as little time. It takes me 1 minute, twice a day, to maintain my upper body strength and feel great. You can’t beat that with a stick.
Try it out. :)
While at my sons football games and practices , I walk the track !! After an hour or so , I have my 10,000 steps for the day. While other parents are sitting, I am losing that extra baby weight !!
Music makes an unbelievable difference in anything we do. Imagine how movies would be without soundtracks! If that two mile run or one hour work-out session seems dreadful, add your sounds to it to make it more attractive. It’s something that sounds good, feels good and looks good! Rock on. :)
I don’t need a gym, have it on wheels! I Trikke about 40 miles a day and feel like some more when it’s late at night, but my wife won’t let me! ;0) It’s like skiing on dry ground at speeds up to 18mph! I always have about 2 packs of Kashi in my backpack (kinda greedy) with my gatorade or flavored water. I have already lost 30lbs, want to loose at least 20 more! Trikking and Kashi, a great combonation!
I try to hit the gym 3-4 days and the other days I do my own workout at home while the kids are napping or playing nice by themselves. It’s important to me to have that time for myselfe