Working Out at Work
Tuesday, November 29, 2011
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Today's workers have to work harder during shifts that are typically longer in order to be financially secure. Eliminating everything aside from work and sleep, finding the time for a regular fitness routine can be daunting. Wouldn't it be great to eliminate that problem by working out at work? All it takes to get started is a few simple steps.
Stop using the elevator in multi-level buildings. Making the climb or decent will burn calories; get the heart pumping to improve cardiovascular health; and tone the calves, glutes, and thighs. Whenever time allows, walk information to co-workers instead of calling, emailing, or faxing. Forgo the drive and walk to lunch. The coffee, snack, soda or smoking breaks can be traded in for a brisk walk and a visit to the water fountain. Even workers with their ear stuck to the phone all day can get in some extra steps by getting a headset that will allow them to stand and move around at least a little. By the end of the day, the steps can really add up. Try wearing a pedometer to measure the added steps.
Restaurants, vending machines, and fast food establishments are simple choices for people who work. However, their products are normally laden with empty calories. Be strategic and bring a nutritious lunch that you can carry to a recreational spot or other peaceful locale to enjoy.
Exercise in the office or cubicle by keeping on hand resistance bands, toning ball and hand and ankle weights, and doing simple exercises such as curls and leg lifts while going through paperwork or using the phone. If permitted by the employer, a larger fitness ball can be used for sitting and core body exercises. Without equipment workers can still do dips and push-ups using office furniture like the end of a desk or chair.
Muscles, tendons, and ligaments need a wake-up call every so often. Start at the toes, squeezing them for ten to fifteen seconds. Move up to the calf, contracting the muscles for ten to fifteen seconds. Continue this all the way to the neck and shoulders.
In closing, not all ideas on exercising at work will be applicable to all employment situations. Try thinking about any element that would produce movement, and then incorporate as many of them into the workday as possible. A good rule of thumb is that standing burns more calories than sitting and walking burns more calories than standing. While most won't find putting a treadmill at their desk a feasible option, there are still plenty of ways to get moving at work.
Stop using the elevator in multi-level buildings. Making the climb or decent will burn calories; get the heart pumping to improve cardiovascular health; and tone the calves, glutes, and thighs. Whenever time allows, walk information to co-workers instead of calling, emailing, or faxing. Forgo the drive and walk to lunch. The coffee, snack, soda or smoking breaks can be traded in for a brisk walk and a visit to the water fountain. Even workers with their ear stuck to the phone all day can get in some extra steps by getting a headset that will allow them to stand and move around at least a little. By the end of the day, the steps can really add up. Try wearing a pedometer to measure the added steps.
Restaurants, vending machines, and fast food establishments are simple choices for people who work. However, their products are normally laden with empty calories. Be strategic and bring a nutritious lunch that you can carry to a recreational spot or other peaceful locale to enjoy.
Exercise in the office or cubicle by keeping on hand resistance bands, toning ball and hand and ankle weights, and doing simple exercises such as curls and leg lifts while going through paperwork or using the phone. If permitted by the employer, a larger fitness ball can be used for sitting and core body exercises. Without equipment workers can still do dips and push-ups using office furniture like the end of a desk or chair.
Muscles, tendons, and ligaments need a wake-up call every so often. Start at the toes, squeezing them for ten to fifteen seconds. Move up to the calf, contracting the muscles for ten to fifteen seconds. Continue this all the way to the neck and shoulders.
In closing, not all ideas on exercising at work will be applicable to all employment situations. Try thinking about any element that would produce movement, and then incorporate as many of them into the workday as possible. A good rule of thumb is that standing burns more calories than sitting and walking burns more calories than standing. While most won't find putting a treadmill at their desk a feasible option, there are still plenty of ways to get moving at work.
About the Author:
Robert Mann is an avid outdoorsman who has hiked on multiple continents, from the summit of Kilimanjaro to the windy peaks of Patagonia to the Everest Base Camp. He is creator of ecco ecco, which is devoted to the world's best walking shoes.. This article, Working Out at Work is available for free reprint.
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Judul: Working Out at Work
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Rating Blog 5 dari 5