Workout Wednesday: Tips To Make Your Workday More Active

, ,

Staying active during the workday can be a challenge for people who sit at a desk all day. This is especially true on days when you are so busy it feels like there’s rarely an opportunity to look away from your computer, much less get up and move around. Luckily, there are many ways to stay active in the office, even if you can’t manage to leave your desk. The tips listed below are easy to incorporate into your workday so you can stay as active as possible…

SUBTLY BOOST YOUR BURN

Add extra resistance to your movement, turning that quick walk from your desk to your printer into an opportunity to tone and burn. You can wear discreet ankle weights or body weights.

DO A WATER CHALLENGE

Challenge yourself to drink 10, 8-ounce glasses of water throughout the day. Not only will you have to continually get up and refill your water, but you will also need to head to the bathroom, too. And the added bonus is: Drinking water is great for you, so you are kind of winning on all fronts.”

SET YOUR ACTIVITY TRACKER

The best way to start keeping yourself more accountable for your activity level is to get an activity tracker. You can set your tracker to vibrate on your wrist to remind you that you have been sitting too long and it is time to get up and move.

START DELIVERING “IN-PERSON EMAILS”

Visit a colleague’s desk to deliver a message instead of sending an email. The trip will get you out of your desk chair and give you a fun, social reason to walk around the office. Plus, you will get the added bonus of some face time with a colleague, who will also appreciate the break from emails!

SET RULES THAT MOTIVATE MOVEMENT

Cut off taking advantage of workplace supplies at noon, so you have to leave the office and go get a snack or coffee from somewhere further away from your workstation.

LISTEN TO YOUR BODY

Remember, we are trying to replicate the experience of working in the fields or factory without all the heavy lifting and sweating. If you have an adjustable desk, you can listen to your body and you can move periodically throughout the day. You now have the freedom to move when it is convenient and when your body tells you that you need to. Also, stand for a few minutes when you get to your desk after a long commute. Stand while you take a phone call. Stand after lunch to help maintain your focus and avoid the afternoon crash. Stand when your back feels a little tight or your neck is stiff. Adjustments give you freedom and that is good for your body and your mind!

 PERFORM A DESK WORKOUT

Desk Pushups offer great toning for the arms. Place your hands on your desk, walk your feet back to a 45-degree angle and do 10–15 pushups.

Shoulder Squeezes helps prevent a hunched posture. Pretend there’s a pencil between your shoulder blades, squeeze them together and hold for 10–20 seconds. Repeat 10 times.

Sit and Stand tones your legs and butt. Stand in front of your chair and lower yourself down until your butt hits the edge of the chair and stand back up (make sure your chair is secure). Repeat 20 times.

Desk Dips are perfect for toning your triceps. Face away from your desk and place your hands shoulder-width apart with fingers facing you, legs extended. Dip down until your elbows make a 90-degree angle; press back up 10–15 times.

Wall Sit: Stand against the wall and slide down until your knees are at a 90-degree angle directly over your ankles. Hold for 30–60 seconds and repeat 5 times.

Staying active during the workday can be hard to do, but these tips should help keep you moving throughout your workday and until next week, be happy, healthy, and beautiful!

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.