Easy Ways to Fit Physical Activity
in to Your Work Day
You’ve been sitting at your desk or computer for hours. Your body wants you to move because it feels tired.
So you think “let’s go to the vending machine and get some chocolate. I’m hungry.” And you think “wow, what a great idea!” You get a lift just thinking about this. Finally, a pleasant mission! You grab your money and start off down the hall. Already you have more energy.
But guess what? Your body doesn’t want junk food. It wants a glass of water, a few deep breaths, or a little movement. You can spare yourself a lot of calories if you’ll just get up and move instead of heading for the vending machine. And seriously, a glass of water will do wonders to energize you, too. Don’t believe me? Try it.
A tired body will usually perk up with just a little water and attention – just like a house plant.
If you sit at a desk or computer most of the day, you’re likely to be stiff and tired at the end of the day unless you move a little here and there throughout the day. Take frequent mini breaks to reconnect with your body – otherwise you might become a disembodied head. Been there, done that. A little awareness of your body will encourage movement that will unlock stored energy and release fatigue.
Your concentration will improve and you’ll be able to focus better on your work. I know it’s hard to stop and take a break; your mind wants to keep working. But a tired body slows you down and hampers productivity. Taking a break to move a little will make you more productive. Been there, done that too!
The key to physical activity at work is to use what’s available and keep it simple.
Here are some simple things you can do to be more active at work so you’ll feel better all day and when you go home. You don’t have to build up a sweat. Just move a little.
Most buildings have stairs – use them as your earth gym—like climbing a hill. If you don’t want to walk all the way up, walk a couple flights and then take the elevator the rest of the way. Work up to walking several flights. Taking the stairs is a great aerobic activity and it tones your lower body, big time.
Sit on an exercise ball at your desk instead of a chair. Do this for a few hours a day. You’ll find yourself bouncing up and down like a kid. Bouncing helps lubricate your spine (and it’s fun). You can also rotate your hips in a circle (both ways), move your hips side to side and front to back. This will help reduce lower back fatigue and keep your spine limber. You can do lots of other things on an exercise ball including crunches. Do a google.com search for more ideas.
Keep a small set of hand weights at your desk, and do a few bicep or tricep exercises while you’re on the phone or pausing to think. You can also work your shoulders by pressing the weights above your head. Go to Google.com or your favorite search engine and type in something like “using hand weights at your desk” or “simple exercises with hand weights.”
Walk the halls. If it’s hot outside and you don’t want to go out, you can just walk up and down the hallways. Some people may think you’re weird. Now and then, go “boo!” You’ll get a little peace and quiet because people will leave you alone. Better yet, invite them to walk along with you.
And you’ll warm my heart if you actually go outside and take a walk. What’s the deal with people not wanting to go outside? I don’t get that. Just this week on my morning walks, I’ve seen a fox, egrets, blue herons, and birds of every kind. I’ve breathed in the clean fresh air and watched the water flow by (I live on a river). It’s so great to get outside. We need to get over worrying about it being hot, cold, windy, or wet. Kids don’t worry about these things. When we dress for the weather, we can enjoy the freedom of being outside.
Consider doing “walking meetings.” Why not take the meeting outside? If it’s a small group (2-3 people), you can enjoy getting outside for a quick brainstorming session, a decision-making discussion, or a planning session.
I like to walk alone because I get a chance to download stress, clear my head, think my own thoughts, and get focused for going back to work. But if you’re feeling like you need an impetus and want some company, bring a friend. You can walk and have a nice conversation. You’ll double your pleasure, double your fun. Throughout the walk, focus on the pleasure you’re receiving – sights, sounds, smells, etc.
If you don’t acknowledge the fun, you’ll miss it. Actually, life is almost always more fun than we give it credit for being. We just need to stop, acknowledge, and appreciate all that crosses our paths.
If you want to be more active during the day at work, pick your strategy--stairs, exercise ball, hand weights, walking, or walking meetings--and see how much better you feel during the day and when you get home from work. Your body will love it.
Free Ecourse
Sit and Get Fit - 21 day ecourse
Want to be more physically active at work?
Sign up for the free 21-Day Sit and Get Fit Ecourse. One of my subscribers keeps signing up for it – over and over again so he gets a reminder to stop and take a few minutes to get energized.
For 21 days, you'll get an email picturing 4 simple energizing exercises that take about 5 minutes to do. And you can also start the session off with a laugh. Each message begins with a link to something funny to read, see, or hear. It might be a funny photo, mini video, photo, cartoon, song, or game. I think you’ll enjoy it. I had a great time producing it. People often ask how I came up so many cool links. Even though I love the stretches and other aspects of the program, this funny link is really my favorite part of the program.
To see a sample day and sign up, go here.
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