4 Ways to Sneak in Exercise at Work

iStock-476886726.jpg

Most Americans struggle with getting a proper amount of exercise in each day. It can be especially difficult if your job is at a desk; this can lead to you being sedentary for much of your week. Doctors recommend getting at least 30 minutes of exercise a day, and spreading those minutes out across a work day can make that goal more attainable. Follow these tips to reach it!

1)      Take a walk at lunch.

Not everyone can wake up at the crack of dawn for a run, and it isn’t your only option for getting some cardio in during your day. Walking is one of the easiest cardio exercises – and it’s free! Aim to spend about half of your lunch break going for a walk, and the other half ensuring that you’re fueled for the rest of your work day. If your lunch break is an hour long, you’ve already reached your 30-minute goal!

2)      Take the stairs.

If you work on an upper floor, opt to take the stairs rather than the elevator. It can be tempting to push that elevator button in the face of a staircase, but over the course of the day, those steps add up!

3)      Change your commute method.

If possible, biking or walking to work will help keep you active. Research shows that workers who don’t drive to their job are more relaxed and able to focus than those who do. If biking or walking isn’t possible for you, try parking your car further from the office or get off at an earlier bus stop to get in some extra steps.

4)      Work your abdominals.

Easy and simple seated exercises can help strengthen and tone your abdominal muscles. Make sure your feet are planted firmly on the ground and that you are sitting up straight, then squeeze your belly button toward your spine. Hold that pose, tightening and loosening your abdominal muscles until you are tired. Repeat this throughout the day for much of the week for the best results.

It can be difficult to maintain a fitness routine when you work a 9-to-5 job, especially if it involves sitting at a desk. Don’t shame yourself for not being a “fitness nut” when you need to rest! Instead, make small daily changes like the ones listed above: parking further from your building, taking the stairs, and doing subtle exercises at your desk. It is possible to take care of yourself and work at the same time