Stuck Sitting Down All Day? Here’s how to sneak more exercise into your day!
Are you like me? Stuck sitting down all day working on a computer? Try some of these simple exercises and tricks to get yourself moving during the day!
Wear a pedometer – Yes! To work! Research has found that those who wear a pedometer walk further and burn more calories than those who don’t wear one. The optimal distance to walk is 10,000 steps. The longer you wear a pedometer the more steps you will find that you are walking daily.
Choose the furthest route – If your job involves visiting other departments or even buildings, take the longest route you can within the given time constraints. Rather than the elevator, take the stairs. As long as it’s safe, park the furthest from the front door as possible.
Look for opportunities to stand – You’ll burn more calories standing than sitting. Stand while talking on the phone. Try a standing desk, have standing meeting, eat lunch standing up.
Take fitness breaks – Rather than hanging out in the breakroom with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles, or your pant leg, and bring it up toward your rear end. Hold each stretch for 15 to 30 seconds.
Use a cell phone? – Keep it within hearing distance but far enough that you have to get out of your chair to answer it.
Healthy Snacking – Eating chips, candies and other foods high in salt, fat and sugar is not the best way to maintain a healthy lifestyle. Instead, try swapping out unhealthy snacks for fruit or vegetables. You could bring some sliced apples or carrots to the office. Low-fat unsalted pretzels and nuts also make convenient snacks. Nuts, when not excessively salted or sweetened, are extremely healthy as they contain fiber, protein, and potassium.
If none of those seem to work for you, make sure you are getting exercise in your day, every day, somehow. Join your local gym and make a commitment to go before or after work everyday!