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’re 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’ll 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’ll 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.