Are you stuck in a rut at work? Do you have low energy during the day? Would you like to lose some weight? Breaking up your day with some exercise will boost your metabolism and leave you re-energized for the rest of the afternoon. Incorporate these simple tips into your work week to improve your health.
1. Squeeze in a workout. If you have the time, use your lunch break to fit in a gym session. Walking on a treadmill, riding a recumbent bike or an elliptical, or completing a strength training circuit is a great way to relax and revitalize.
2. Take an exercise class. Group exercise classes are fun ways to add variety to your workout. The instructor will likely challenge you more than you may choose to do on your own, and the camaraderie of a group provides great accountability to help you remain consistent and follow through with your intention to exercise regularly.
3. Step it up a notch. Activity trackers are a fantastic incentive to get more exercise. Aim for 10,000 steps a day. Choose a lunch destination that is a good 15 minute walk from your office and you are well on your way. Plus, the walk will break up your afternoon and give you a mental break from work.
4. Hit the stairs. Skip the elevator, and challenge yourself to walk a few flights of stairs. You’ll get your heart pumping and your blood flowing, plus it’s a quick way to burn calories when your time is limited or you cannot get outdoors.
5. Be a video star. Why let a rainy day get in the way of exercise? Bring an exercise or yoga video to play in a meeting or conference room. Ask a couple of work colleagues to join. There are almost an unlimited number of videos on YouTube that you can watch for free.
6. Pump it up. It is possible to exercise at the office without taking up a lot of space or calling a lot of attention to yourself. Body weight movements, exercise bands and exercise ball movements are space efficient ways to get a quick workout.
7. Stretch. Sitting in front of a computer all day means that certain parts of your body get extra tight over time. Your hip flexors, shoulders and neck are especially prone to injury and tightening. Take a few minutes to stretch out during lunch to ensure that your body stays in tip-top shape.
There are many ways to be active during your break. Not only is exercise good for your body, studies have shown that it helps you be more mentally aware, creative and productive throughout the day. If you don’t know where to start please talk to an exercise professional to help get you on the right track.
Adam Sorum is a Medical Fitness Specialist at Altru’s Medical Fitness Center, an ACE Certified Medical Exercise Specialist, ACE Certified Personal Trainer and group exercise instructor. He is the North Dakota State Captain of the Medical Fitness Association. He has over a decade of experience helping people with various health conditions exercise in a safe and comfortable manner. In his free time, Adam enjoys spending time with family and friends playing foosball, fishing, hunting and cooking.