Ways to Include Exercises in Your Work


Exercises have a lot of benefits for our minds and bodies. They help in improving metabolic rates, mental and physical well-being, and also get the juices flowing for a productive day. However, while the benefits of exercises are undoubted, finding the time to devote strictly for a workout may not be possible due to tight schedules. Nonetheless, there are ways you can sneak a workout at your everyday work no matter how tight your schedule is.

Working out at work will depend on where you work, meaning the type of exercises will vary in type and intensity. Here are some exercise ideas you can include in your work, while still being productive and effective.

a) Make movement part of your day

One way to incorporate exercises in your work is to avoid sitting for a long period of time.

You can turn time spent commuting to work into a workout. If you live close to your workplace, you can jog, walk, or cycle instead of getting behind the wheel or taking public transportation. Even if you have to commute to work, you can park or get off the bus or subway at a distance that allows you to walk or jog to your workplace.

You may also want to use the stairs as an option for working out instead of using elevators. Another way to regular exercise is by taking short active breaks from your desk that may include stretching and walking around.

You may even want to have a pair of athletic shoes lying around so that when you get a chance, even if it is 5, 10, or 15 minutes, you can add up your exercises.

You may also opt to multitask your workout exercises and your workday activities such as pacing around when taking phone calls, or sitting on a fitness ball when working on your desk. You may also lookup for other ideas at this blog, but it is advisable that your workout activities will not distract you from the work at hand.

b) Do subtle workouts at your desk

Even though you may try your best to schedule a time for exercising while working, there are times when the hectic schedules may mean you spend a lot of time at your desk.

If this is the case, there are some exercises you can still incorporate while at your desk. Some of the effective exercises you can continuously perform include stretching your neck, arms, and wrists to get rid of the tension that builds up by sitting and doing repetitious tasks for long periods of time.

You may also want to stand up from your desk and lift your knees as high as possible for a certain number of times.

Other types of leg exercises to consider include seated leg raises, chair dips, and calf raises. While these exercises can be done with minimal or no equipment, you can take your exercise activities a step further by investing in basic equipment.

Such equipment may include a yoga ball, an adjustable desk, small weights, or other special equipment to ensure you stay in shape even when faced with tight schedules.

Jeff Campbell

Jeff Campbell is a husband, father, martial artist, budget-master, Disney-addict, musician, and recovering foodie having spent over 2 decades as a leader for Whole Foods Market. Click to learn more about me

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