8 Ways to Stay Active in the Office

 Intro:

Working out can be one of the most fulfilling ways to beat stress and give yourself an energy boost, but if you work a desk job that leaves you sitting at your computer all day, it can be hard to find the time or motivation to get active. Staying fit doesn’t have to mean giving up your career goals, though; with these eight tips, you’ll find that getting in exercise at work is much easier than you think!

1) Step it up

If you work in an office, chances are there’s a treadmill at your disposal. Even if you don’t have one, though, there are still ways to fit a workout into your day. From opting for frequent walk-and-talk meetings to utilizing every nook and cranny of your office as a makeshift gym, get creative with how you stay active during work hours. Even if it's just a few steps here and there throughout the day, getting up and moving around can make all of those hours spent sitting bearable. You can also check out sites like Cubii or DeskCycle for inspiration (or motivation) on how to stay active while sitting at your desk.  There are even websites that let you track your daily activity so that you can easily measure your progress over time. If nothing else, take breaks from sitting and move around a bit—even if it's just for five minutes each hour. This will help keep blood flowing through your body, which is important because sitting for long periods without any movement actually causes problems such as varicose veins and deep vein thrombosis. In addition to exercise machines and step counters, many gyms offer cardio classes specifically designed for people who work in offices so that they can burn calories before returning to their desks.

2) Work with what you have

Everyone’s office has a decent amount of space, and some people even have little alcoves where they can set up a workout station. For example, you could buy a used treadmill for your desk (they usually sell for under $100), or install small dumbbells on an otherwise unused shelf. These are relatively inexpensive ways to stay active at work without requiring an overhaul of your working space. Whatever you choose, make sure it’s safe—and doesn’t compromise your performance while you’re at work!

3) Walk, don’t run

If you’re interested in being more active at work but don’t have time for a full workout, take short walks throughout your day. A study from Stanford University found that six-minute walks reduced fatigue and improved energy levels in healthy people by 35%. If walking is not convenient, it’s also possible to stand more often during your day—standing burns more calories than sitting does. If you set an alarm on your phone or computer every hour or so, it will remind you to get up and walk around for a minute or two.  Just make sure to do something else while standing (checking email, answering calls) rather than just standing there! It’s easy to fall into bad habits when you start slacking off at work. If you do find yourself with some extra time, try using it productively: take advantage of breaks between meetings or even use lunch as a chance to move around for 10 minutes.

4) Don’t check your phone

According to one study, people who spent several hours a day on their cell phones had twice as much belly fat as those who didn’t use their phones at all. Part of it could be posture: If you spend a lot of time texting and emailing, you could have a more hip-dominant posture that puts your lower back at risk for injury. Or, if you’re on your phone a lot, odds are you’re getting less exercise throughout your day—and that means less healthy muscle mass.

5) Keep water nearby

When your workday stretches on, it’s easy to forget to drink water. But with eight cups of water recommended daily, staying hydrated is essential for your body and mind. Find a water bottle you like—bonus points if it has a straw—and keep it at your desk or near where you spend most of your time. If you want to add flavor, fill half a plastic baggie with fresh fruit or herbs (lemon slices are especially refreshing) and drop them into your H2O for some added punch. Keep an eye on how much water you’re drinking throughout the day by measuring your progress against what fits inside your container (be sure not to fill all that space).

6) Leave a few minutes early

Leave for work a few minutes early so you can fit in a walk before you get there. Working from home? Take advantage of your proximity to walking trails and parks—go out for a lunchtime walk, or go around your neighborhood during an afternoon break. Walk as part of your commute: If you take public transportation, step off at a stop before your office and turn that short stroll into an extra 10 minutes of activity. Use stairs when possible: Park farther away from work; make sure it’s worth walking there! Take small breaks throughout the day: Stretch or even go on a quick walk while talking on the phone with someone, taking care of email, or waiting for something to start up.

7) Schedule all meetings outside

When possible, schedule all meetings outside. Exercise has been shown to increase productivity, focus, and overall brain power. Walk instead of taking a meeting. Taking short breaks throughout your day can be extremely beneficial—for your health and productivity. Even if you have just 10 minutes to spare, try going for a brisk walk around your office's building or parking lot; it will give you some much-needed fresh air (and possibly help you clear your head).

8) Play games during downtime

When you’re not on an important call or working on a big project, why not turn your downtime into playtime? Try games such as online Scrabble, word searches, crossword puzzles, and other activities that can help alleviate stress and give you a break from whatever else is happening. Just try to avoid games like Angry Birds or Candy Crush that could encourage addictive behaviors or get you so wrapped up in whatever action is happening onscreen that you forget why you’re at work. Also, be careful about things like Solitaire—just because it’s offline doesn't mean it's not time-consuming!

8 Ways to Stay Active in the Office