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Perhaps you’re spending more time in the office these days and lost your proximity to the gym or other favorite daytime workout location. But did you know that workplaces offer abundant opportunities for maintaining physical fitness? “Just because you have a desk doesn’t mean you have to sit at it for eight hours straight,” according to the American Heart Association.
“Depending on your office situation, you could fit cardio and strength training into your workday,” adds Dr. Eric Moogerfeld, a physical therapist and athletic trainer with the Cleveland Clinic. “If you have to work at a desk, there are ways to make your desk work for you.”
The AHA and other experts suggest:
- Moving around when you take a break rather than sitting in place. If you sit at a desk, stand up from time to time. March in place, or pace in a circle to keep moving. Alternate sitting and standing throughout the day with walking and stretching.
- Scheduling physical activity time on your work calendar – just like any other important appointment.
- Doing simple hand and finger stretches, abdominal stretches, seated leg extensions, oblique twists, chair calf raises and hip flexions.
- If possible, installing equipment such as bike desks, standing desks that support proper posture, treadmill desks, under-desk bicycles and ellipticals.
- Checking if your employer offers an onsite gym or exercise equipment.
- Maintaining an ergonomically sound workplace.
“Whether it’s five minutes or an hour of movement, there are real health benefits to any type of activity during the workday,” says Sandy Todd Webster of IDEA Health & Fitness Assn., a San Diego-based fitness and wellness professional organization. “If you are able to walk or power yourself forward by some means, do it. You don’t need a gym. Movement opportunities are everywhere.”
