If you’re like most American adults, you spend most of your waking hours at work and little time — if any — engaging in physical activity.
Yet, guidelines recommend we do at least 150 minutes of moderate-intensity activities a week.
So how about fitting in fitness while on the clock? It’s easy, no matter how busy you are. Here are a few ways you can move more at work:
- Keep a pair of hand weights at your desk. While on long conference calls, do some bicep curls or overhead presses.
- Re-think the conference call. If possible, schedule walking meetings.
- Get up and march in place or walk around your floor once an hour. If you don’t think you’ll remember to move, schedule it on your calendar.
- Take the stairs when possible.
- Delete your email or IM habit. Walk to your colleague’s desk to talk.
- Check out your options for ordering a standing desk, treadmill desk or a sit-stand desk riser.
- Join your company’s softball team.
- Form a walking or running club.
Even when you’re not on the clock, you can increase your movement by:
- Parking farther away from the office entrance and walking the extra distance.
- Getting off the bus or train a few stops early.
- Walking to a nearby restaurant for lunch.
The goal is simple: Sit less and move more. So take advantage of every opportunity. Remember, any amount of movement is better than none. And the best time to start is right now!