If you sit at a desk all day at work, it may feel difficult to get in any exercise. And after work, we’re often burned out and not in the mood to hit the gym. You can get exercise during the workday by getting a little bit here and there. Start burning calories before the day even starts. Set up your workspace to help you burn calories. Do some exercises at your desk throughout the day. And make a plan to work out after you leave the office. Keeping fit is important for your mental and physical health, and can help you avoid workplace accidents.
Get Exercise During the Workday: Sneak in Some Calorie Burning
Before Work
Before you even get to work, you can start burning some calories. For example, if it’s possible, walk or bike to work. Instead of driving in your car, you can make your commute part of your exercise routine. Get exercise during the workday by parking far away from your building. That way, you’ll have to walk a further distance whenever you go to and from your car. And consider using the stairs instead of the elevator.
Desk Set up
To get exercise during the workday, set your desk up for success. Invest in a desk that can go from sitting to standing position. Just being on your feet can burn a few calories. In addition, you could switch our your desk chair for an exercise ball. Therefore, you’ll work your core just sitting at your desk. And finally, if you’re able, use time on phone calls to walk around. Unless you need to be looking at your computer the whole time, you can use a phone conversation as a way to get a little walk in.
At Your Desk
While at your desk, you can get exercise during the workday. You can even do this without anybody knowing! Tense your ab muscles for 10 or 15 reps at a time. This works your core. You can also do the same with your glutes. Tense and release for several reps. Place your forearms on your armrest and raise your calves while pointing your toes. You can set something heavy like a ream of paper on top of your feet for added resistance. Or loop your purse or briefcase over your feet. If you need to take bathroom breaks or water breaks, use the stairs and go to another floor.
After Work
Finally, you can get exercise during the workday by using your lunch break to go to the gym. Use the commute to eat a quick bite and get a full workout in. Ask a co-worker to join you to keep you motivated. If you want to hit the gym after work, pack a gym back and take it with you. If you don’t have to make a trip home first you’ll stay more motivated. Commit to a gym session, pack everything you need, and go straight there.
Get exercise during the workday by using these tips. Get a little cardio in on your way into the office. Set your desk up to help you burn some calories. Sneakily burn some calories while at your desk. And finally, you can go straight from work to a workout or use your lunch break to go to the gym. If you’re forced to sit at a desk all day at work, at least make small changes to get fit. Staying active is important for your overall health and well-being.