No matter if you’re an office worker, chef or mechanic, as long as you’re spending most of your time indoors, you’re probably not getting enough exercise during the day.

Experts suggest that the average healthy adult needs just 2 ½ hours of aerobic activity and 90 minutes of strength training per week to stay fit. But even those minimal amounts are hard to achieve for most people working 40 … 50 … or even 60 hours a week.

While all activity burns calories, most work duties ­– even if there is some level of physical activity – don’t offer enough intensity or resistance to count as beneficial exercise.

Here are 5 ways to fit in some aerobic exercise during the day:

  • Take a quick walk around your work building
  • Use the stairs instead of the elevator
  • Use a restroom on another floor
  • Park at the farthest end of the parking lot
  • If you live close enough, walk to work

Consider starting a walking group and venture around your area during breaks or lunch. You’ll help inspire each other to keep active.

Here are 5 more ways to build muscle with easy office workouts:

  • Lift small hand weights while you’re on the phone
  • Use resistance bands while proofing reports
  • Do deep knee bends while holding on to your desk
  • Trade your work chair for an exercise ball
  • Do a series of push ups against the wall

While none of these can fully replace moderate or intense level activity you might get from going to the gym or taking an exercise class, they’ll definitely benefit your health.

Once you see some definite results, you may be encouraged to kick it up a notch and hit the gym or replace your poor food habits with healthier choices.

Discover more ways to encourage your fellow coworkers to get fit at work by visiting the Employee Health & Fitness Month website.

If you found this information to be useful, and realize it may help a friend or family member, consider sharing it with them.





Related Articles

Valuing Workplace Wellness

Join the Discussion