(my afternoon snack – isn’t that the cutest pear?)
It was a looong day again, but the good news is that I ran my easiest 3 mile run to date! (Well, in the past year, anyhow). I owe Wonderful Boyfriend some serious quality time – I’ve hardly seen him this week because of all the work changes – so this has to be short again. I’ll make it worth your while, I hope:
Ways to sneak exercise into your workday
It seems like every week a new study comes out that suggests that the more time you spend sitting (you know, like at that fab desk you have at work?), the greater your health risks. I try to get up or do a lot of moving around at least every 90 minutes, but it can be tough since suits are not exactly made for fitness and no one wants to get caught mid-lunge in their cubicle. Without further ado, my tips:
- Set a timer (I use the free version of Timeleft, but you could even set a recurring task in Outlook) to remind you when it’s time to get up
- Go to the far water cooler. Explore the break room on another floor if you need to – you might even make a new friend.
- Take the stairs, even if you go nowhere. (DO NOT get locked in the stairwell. Not that I’ve, you know, done that.)
- If your cubicle/office is private enough, do a set or two of squats, calf raises and/or lunges once a day. If you don’t have the privacy, try the bathroom (especially if you have a large, accessible stall – it’s great for working out.)
- In the same setting, do some wall pushups and arm circles. The pilates arm series also works – no equipment needed!
- You can even do a standing ab workout – Exercise TV has one I like, taught by Jennifer Galardi.
- Stretch your arms and upper back, and do a few neck circles (you can even do this while sitting)
- Stretch your calves and hamstrings (standing required), and stretch your hip/glutes while sitting in your chair – cross one ankle over your knee and lean forward!
- Go for a walk at lunch (around the floor, around the block, or farther if time and weather allow)
- Park farther away than you need to, or take public transportation (almost guarantees at least a few blocks of walking)
- Hang a mirror in your cube/office so you can see – and correct – your posture when you’re slouching
I do all of those in any given week – it keeps me focused, keeps the computer-stress-fatigue headaches away, and maybe even gives my fitness level a small boost.
I’ve read so many tips that would never work at my office (keep resistance bands at your desk, ask questions face to face rather than using email, start a group to go for walks on your coffee breaks, or do yoga in your cubicle at lunch) that I wanted to compile a list of things that do work. If I can do them in my (conservative, busy, low-privacy) office without ever earning a questioning glance, I’m sure most of these tips will work for you 