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Burning calories
at work
Article By: Cassie Findley and
Chassati Thiele
Tips for Sneaking in Exercise during
Your Workday
Over 60
percent of North Americans are overweight or obese—much of which
can be attributed to the prevalence of desk jobs. Many of us work
at a desk all day and struggle with getting up early or arriving
home late while trying to squeeze in a workout here and there.
Burning a few extra calories here and there during the day can
help you feel like you've accomplished more in a day's work than
ever before.
If you're
doing your best to set aside time for exercise either before work
or after work, good for you. But finding time to exercise can be a
challenge for anyone with a busy schedule. Why not work out while
you're at work?
Office
exercise 101
Sure, you know you can park at the far end of the parking lot and
take the stairs instead of the elevator. These are great ideas,
but there's even more you can do to burn calories during your
workday — especially if you sit at a desk most of the day.
Consider 10 creative ways to make office exercise part of your
routine:
1. Make the
most of your commute. Walk or bike to work. If you ride the bus,
get off a few blocks early and walk the rest of the way.
2. Look for
opportunities to stand. You'll burn more calories standing than
sitting. Try a standing desk, or improvise with a high table or
counter. Eat lunch standing up. Try trading instant messaging and
phone calls for walks to other desks or offices.
3. Take
fitness breaks. Rather than hanging out in the lounge with coffee
or a snack, take a brisk walk or do some gentle stretching. Pull
your chin toward your chest until you feel a stretch along the
back of your neck, or slowly bring your shoulders up toward your
ears.
4. Trade
your office chair for a fitness ball. A firmly inflated fitness
ball can make a good chair. You'll improve your balance and tone
your core muscles while sitting at your desk. You can even use the
fitness ball for wall squats or other exercises during the day.
5. Keep
exercise equipment in your work area. Store resistance bands —
stretchy cords or tubes that offer weight-like resistance when you
pull on them — or small hand weights in a desk drawer or
cabinet. Do arm curls between meetings or tasks.
6. Get
social. Organize a lunchtime walking group. You might be
surrounded by people who are ready to lace up their walking shoes
— and hold each other accountable for regular exercise. Enjoy
the camaraderie, and offer encouragement to one another when the
going gets tough.
7. Conduct
meetings on the go. When it's practical, schedule walking meetings
or brainstorming sessions. Do laps inside your building or, if the
weather cooperates, take your walking meetings outdoors.
8. Pick up
the pace. If your job involves walking, do it faster. Take long,
easy strides, and remember to breathe freely while you walk.
9. If you
travel for work, plan ahead. Exercise doesn't need to go by the
wayside when you're traveling. If you're stuck in an airport
waiting for a plane, grab your bags and take a brisk walk. Choose
a hotel that has fitness facilities — such as treadmills, weight
machines or a pool — or bring your equipment with you.
Jump-ropes and resistance bands are easy to sneak into a suitcase.
Of course, you can do jumping jacks, crunches and other simple
exercises without any equipment at all.
10. Try a
treadmill desk. If you're ready to take office exercise to the
next level, consider a more focused walk-and-work approach. If you
can comfortably position your work surface above a treadmill —
with a computer screen on a stand, a keyboard on a table or a
specialized treadmill-ready vertical desk — you may be able to
walk while you work.
In fact
researchers at leading hospitals estimate that overweight office
workers who replace sitting computer time with walking computer
time by two to three hours a day could lose 44 to 66 pounds (20 to
30 kilograms) in a year. The pace doesn't need to be brisk, nor do
you need to break a sweat. The faster you walk, however, the more
calories you'll burn
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