Fitting Exercise into the Workday

By |December 18th, 2014|Misc|

Many people have long workdays – in many instances bookended by long commutes – making it a challenge to devote time just to exercising on some days.

Fortunately, it’s possible to incorporate some physical activity into each day of the week, even as part of a person’s regular schedule at work. The National Institute on Aging suggests the following easy tips:1

  • Take the stairs instead of the elevator.
  • Take a walk with co-workers during the lunch break. An exercise partner can help stick with a plan to be more active.Exercising at Work
  • Instead of sending an e-mail, walk down the hall and talk with a co-worker.
  • Park away from the office and enjoy the walk.
  • Join the company’s fitness center, if there is one.

Even finding 10-minute workout break opportunities throughout the day will benefit. There are a number of strength, balance, and flexibility exercises that can be done right at a desk. The National Institute on Aging‘s website 10Go4Life has easy-to-follow directions for all of the exercises that follow – just add a chair or a wall.2

Upper-body strength exercises:

-Try the chair dip, chair stand, and wall push-up.

Lower-body strength exercises:

-Perform the knee curl and chair stand; then get up and do the toe stand, back leg raise and side leg raise.

Balance exercises:

-Stand on one foot or walk heel to toe.

Flexibility exercises:

-Move around a little to warm up; then stretch your thigh, calf, and ankle. Also try the stretches for your neck, upper body, chest, and back. These are a great way to take a break from sitting at a desk or work station.

References:

1. http://www.nia.nih.gov/

2. go4life.nia.nih.gov/

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