Are you looking for a way to increase your steps or exercise each day? Many jobs require long periods of sedentary. Working full-time and having a family leaves little time for regular visits to the gym. In addition, we are sedentary at home. In fact, Americans spend 50% of their waking lives sedentary. Jobs necessitating you to sit at a desk make it a serious challenge to find ways to exercise. Being that you spend so many hours on the job, it only makes sense to try to utilize some of that time to exercise at work.
It is a well documented that a sedentary lifestyle is hazardous to your health. Most health professionals advise increasing your physical activity for 30 minutes at least 4 days per week. But who has the time? Moreover, you are often too tired to exercise after work. So why not use your work hours to accomplish daily exercise?
The basic idea is to increase your movement while you are on the clock, while still being productive. Wondering how you can possibly work and exercise at the same time? Glad you asked! I am going to explain the best way for you to exercise at work.
The concept is very simple. All you need is a the timer on your phone or office computer. Before you begin your work day, set your timer for 45-55 minutes. When the timer goes off, stand up. Reset your timer for 2.5 minutes. Walk around the perimeter of your office. Hallways are also an excellent place to walk. When the timer goes off again, walk back to your desk and resume work. You will have exercised for 5 minutes.
If you cannot leave your desk each break set your timer for 5 minutes. During that time walk in place while speaking to a client on the phone, entering data, or responding to email. To further shake things up, alternate raising each leg in the bent position, do a few sitting squats, or torso twists. Any exercise that doesn’t require much space is a viable option for.
You can gain extra exercise if you use half of your lunch hour to engage in movement. In nice weather you can even walk outside around your building or in the parking lot. Additionally, try 1-2 reps of walking lunges, wall push ups, triceps dips, or yoga stretches. The bonus of exercising at work is that your productivity will increase. For one thing, mini mind breaks after a period of focus increases productivity in regards to both quality and quantity. At the same time, your brain gets a boost each time you exert physical energy. So those 5 minute bursts are equivalent to recharging your brain battery!
Consider making a list of what exercise you are going to do at each of your 5 minute breaks before your day begins. Plan your lunch break exercise as well. This allows you the ability to get your exercise at work without having to think about it, as well as make the transition to this new work habit successful!
By following this technique a typical 8 hour work day can net a minimum of 60 minutes of exercise That is twice the amount of time recommended. The benefits you may notice after incorporating exercise at work regularly are weight loss, improved blood sugar and cholesterol, and reduced symptoms of chronic disease.
Many employers are willing to support health initiatives. Healthy employees have improved productivity, reduced errors, and better morale. Consider requesting an adjustable standing desk top. These work stations are placed on top of your existing desk. You can raise and lower the work station allowing you to stand while working in an ergonomic position. Standing while at work has many health benefits, including burning extra calories. Dr. John Buckley reported, “standing burns about 50 calories an hour. If you stand for three hours a day for five days that’s around 750 calories burnt. Over the course of a year it would add up to about 30,000 extra calories, or around 8lb of fat.”
What are you waiting for? Get moving while on the clock and improve your health and productivity while earning your paycheck!