Does work ever get in the way of your fitness? Many of us have good intentions, but sitting at a desk for the majority of the day often keeps us from exercising the recommended 150 minutes per week. So how are we supposed to fit it all in, especially when getting up early and working late? Here are 10 easy ways to multi-task, getting your heart pumping during the work day.
- Take the stairs. Try to aim for a few flights per hour. If you’re ready for a real burn, try taking two at a time. It will only take a few minutes and it’s pretty easy to work in your day. You probably had a co-worker you needed to meet with on another floor anyway.
- Jog in place. Try an easy jog, march in place, or lift the knees for more intensity.
- Lunges. Feel the burn.
- Walk. How many times a day do you text, e-mail or call your co-workers? Try delivering that message in person.
- Stand up. Especially during conference calls or webinars. You’re more likely to move from a standing position than a seated one.
- Walking meetings. Walking meetings are shorter and enhance creativity. Start strolling.
- Wall sits. Waiting for paper to print or copy? Use your time to sit on the wall for 20-60 seconds. For an extra burn, try crossing the right ankle over the left knee, hold for 15 seconds and then switch!
- Calf Raises. Try standing with the soles of your feet on a ream of paper (or just on the floor). Lift your heels and then lower them at least 15 times. Use one leg at a time for extra challenge.
- Standing Leg Curl. Stand behind your chair and hold onto it. Lift the right heel toward the glutes and lower back down. Alternate until you’ve completed 10-15 reps on each leg.
- The Cubicle Dip. Place your hands on either side of your body while gripping the edge of the desk and facing out (away from your computer screen). With your feet planted on the floor a step or two away from your desk, straighten your arms to lift up your body. Bend the arms to a 90 degree angle and repeat 10-15 times.
Need some more ideas on how to exercise at work? Try incorporating a stability ball instead of an office chair, taking advantage of on-site fitness centers (such as University Recreation if you’re on NC State’s campus), or trying your hand at intramural sports. Also consider wearable technology that inspires you to keep moving. Would you like something a little more personal? Check out NC State’s very own Commit Program or try working with a personal trainer in your area.