Building More Exercise Into Your Workday

Posted by Kyra Constam on December 8, 2016 at 12:01 PM

With holiday season in full swing, it can be hard to find extra free time to exercise. However, if you’re already working at home or in an office, there are plenty of activities you can do to stay active. Becoming more active during your typical day doesn’t have to be as daunting as it may sound. These little tricks can make getting healthier a simpler task to accomplish. No matter how you choose to work exercise into your daily routine, your body will thank you. Not only will you be feeling better physically, but these tips may aid in feeling less stressed at work.


Walk More
It may seem insignificant, but walking more throughout the day can have a great benefit on your health. Luckily, it’s easy to add in more steps to your daily work activities. If you normally park right next to your building, park a bit farther away. Choose the stairs over the elevator. Instead of driving to lunch, try to pick a spot nearby that you can walk to. You can even use some time during your lunch break to just take a walk around your office, or go up and down the stairs a few times. When possible, have walking meetings rather than sitting with a coworker. If you’re on the phone all day anyway, take some calls while walking through the office. Lastly, volunteer to be the one in your office who goes to the mailbox. These small bouts of walking are not only good for your body, but good for your productivity as they keep you alert.

Stand Up
There are many things you can do to better your physical health from your own desk. If it’s possible, opt to stand during the day instead of sitting. Like walking more during the workday, the switch from sitting to standing can help boost productivity. With better circulation, you’ll have more blood going to your brain, helping you stay focused on your tasks. In addition, you’ll have better posture and burn slightly more calories than if you were sitting all day. While standing, you’ll also be more free to stretch or squat for a few minutes every hour without walking away from your work.

Desk Exercise
If your office does not have an available gym, there are still exercises you can do at or near your desk for a quick break from staring at the computer. It may be awkward to do in an office full of people, but doing wall sits or stretching in chair pose are great for your muscles. These exercises can be done on a break or even in a meeting. You can also turn something as simple as your desk chair into a fitness tool, using it for incline pushups or chair dips. Finally, if a standing desk is not an option, try to sit on an exercise ball instead of the standard desk chair. The ball will encourage you to sit up straight and help you work on balance.

Not every office has the resources to help employees get in a full workout on the job, but that doesn’t mean you cannot exercise at work at all. We hope these tips help you to alleviate some work-related stress, feel less sluggish throughout the day, and keep you more alert and productive.

If you have more ideas on how to get in some exercise at work, leave us a comment below! For more tips on achieving better health and wellness, subscribe to our blog and follow us on social media.


Topics: Stay in Shape, exercise, tips, health