Incorporating Exercise into Your Work Day

Many people don't get enough exercise, but find they lack the time or energy to do it after work. While it may be difficult to get all the exercise you need on the job, especially if your work doesn't involve much movement, there are small exercises you can do even if you sit at a desk all day to help you stay in shape.

While you can bring small weights to the office, or try sitting on an exercise ball instead of a chair, you don't necessarily need to use any special equipment. For example, a water bottle when full can be used instead of weights. Just doing a few reps a day with these can help.

Climbing the stairs instead of taking the elevator, and getting up to stretch and walking around the office once an hour can get the heart pumping again. Just standing up and sitting down gives your body some exercise, so don't remain seated for prolonged periods of time.

If you drive, you can try taking public transit, walking or cycling. All of these involve more exercise than driving. If you must drive, try parking further from the office to get more walking in your routine. Every little bit counts. Also try walking to lunch if possible, or go for a walk after eating. Other simple office exercises can include squatting against a wall, or doing push ups or sit ups when you have some privacy.

It helps if you can decide with your coworkers to get in shape. Then you will encourage each other and might even start going to the gym together. Peer pressure is a great motivator.

You may feel like you don't have the time to exercise and you are stuck behind a desk all day, but by working in small amounts of exercise throughout the working day, it can make a big difference for your health.