How to Workout at the Office

If you work in an office, you are spending a lot of time there. This is time spent sitting in an office, is devoid of any fitness activity. Try to spice up your work life and get some exercise in as well.

Difficulty: Easy

Instructions

1. Get up and walk around. This is both beneficial to your health as well as your productivity at work. Once an hour, get up and walk around for a few minutes. Getting up to get a drink, go to the bathroom, or talk to a colleague about something is a simple way to burn a few calories.

2. Get a balance ball. Make sure that this is allowed. If it is, you can strengthen your abs and improve your posture without a thought. It may seem awkward at first, but the benefits are very prominent. If you must only use the ball during small periods of time, try to use it while you know you are going to be on your computer.

3. Take the stairs. It can be tempting to use an elevator, especially when you are in a hurry. If you take the stairs, it is a simple way to fit exercise in your schedule. It only takes a few seconds more to walk up a flight of stairs compared to taking the elevator.

4. Count your steps with a pedometer. As you are walking around the office and anywhere else you go during the day, use a pedometer to count the steps you take. At the end of your work day, take a look at the amount of steps you've taken and try to beat it the next day. In order to get the most amount of calories burned off, you should take 8,000 or more steps a day.

5. Walk around when you're on the phone. Use a headset or the speaker phone. This gives you the chance to get some steps. You can also find other ways to move around when you are speaking on the phone.

6. Bring some free weights and store them in your desk. If you find that you have some down time, the free weights are a great way to burn a few extra calories. Don't feel that you have to use heavy weights. Simple weights that only weigh a few pounds will work just as well.

7. Use the breaks that you have to walk around the office building. Instead of getting coffee, grab a bottle of water and get walking. If you feel like staying inside the building, try walking up and down the stairs. Just remember to keep moving.

8. Do something on your lunch break. Get a colleague to take a walk with you. Close your office door and do some exercises in your office. Stretch out your muscles. There are several different exercise activities that you could do. Pick something that you like and get started.

Tips & Warnings

• Drink water instead of coffee. You will feel and be healthier if you drink water.
• Remember that you are in an office and that you have to interact with people. You don't have to work up a big sweat to burn calories.

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[saylerjoe]

on 12/29/2008 Who brings a fitness ball to work?

[MelindaGreen]

on 7/15/2008 This is great! I have a friend that is always looking for ways to workout on her busy schedule. I'm going to send this to her.