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4 Easy Tips on Incorporating Exercise into Your Work Schedule

By Edited Nov 13, 2013 0 0

Three pound weights

If you're like most of us, you have a 9 to 5, mainly sedentary, desk job. If you do exercise, you try to squeeze in a work out after work, or in the morning before heading to the office. I've done both. And they both require discipline.

The really nice thing about working out in the morning, is you get it done and over with and you don't have to think about it until the next day or your next work out. The hard part of course is waking up earlier than normal and then staying committed to your morning work out plan. Exercising after work is tricky because excuses come up, or most often than not, sometimes you're just too darn tired after a long day.

I have a solution to both dilemmas.

Bring Exercise to the Office

Here are some things that I've tried (or will try) that have actually helped me exercise more:

  1. Exercise during your lunch hour. If you have an hour for lunch, this is a great opportunity to get physical. Oh yes, I just said get physical. Bring walking shoes and head out for a walk. Or go to the gym if you have one in your building or close by. At one time I kept my bicycle at the office and I would head out for a 10 mile ride. The benefits: Getting out of the office breaks up your day, and you get in a nice work out so you don't have to think about it later.
  2.  Just get moving. You don't have to have an hour, or even a half hour time slot dedicated to exercise. Go outside for a bit and take a 5 or 10 minute walk. Realize that even just a little bit of activity is better than none.
  3.  Keep small weights in your office. I keep a set of 3 pound weights right on top of my desk. I frequently grab them when I'm on a conference call and do simple bicep curls. Or when no one else is around I run through a set of high rep exercises. Sometimes I actually break out into a sweat! You don't have to do a lot of reps or use 50 pound weights to feel and see the benefits. Any small weight will do.
  4.  Use an exercise ball as a chair. I was at a meeting several months ago, and the man I was meeting with used an exercise ball as a chair. He loved it! He said at first it took some getting used to, and after a few days, he said his core and back were actually sore. So it was working. Now it's been several months since he started using the ball and he'll never go back to a conventional chair. Guess what I'll be using as a chair from now on?

Those are a few of my tips and tricks to bring exercise into your work life. Try a few and see how you like them.

You may surprise yourself and actually adopt a few! 


Three pound weights

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