No matter where you are—home, the office, or on the go—it’s crucial to fit fitness into your daily routine. Staying healthy means getting some exercise and eating well whenever and wherever you can. Try these tips to get started today!
After a long workday, the thought of going for a run can be exhausting. Relaxing sounds much better. However, if you’ve already included some fitness activities during your day, you can kick back without guilt. Well, until your kids need a ride or your spouse asks what’s for dinner.
How can you make fitness a part of your workday instead of a separate activity?
Here are some practical ideas to help you out. Feel free to adapt them to suit your work environment.
Consider catching up with a colleague about a new project or getting feedback on your proposal while taking a walk. Not only will you get some exercise, but you’ll also avoid common desk interruptions such as phone calls, emails, and drop-ins from coworkers. Plus, research indicates that exercise boosts creativity, potentially helping you to share innovative ideas.
Take inspiration from leaders like former President Barack Obama and tech executives in Silicon Valley who often hold walking meetings.
For many people, commuting can be a chance for some aerobic exercise. If you live close by and have a safe route, think about walking, running, cycling, rollerblading, or skateboarding to work. If the distance is too great, try adding exercise into part of your commute. For example, you could take the train partway and then walk or bike the rest of the distance. Alternatively, if you drive, park a few blocks away from your office and walk from there.
Make it a habit to schedule exercise breaks throughout your day. Set reminders to stand up, stretch, or do some strength-training exercises. Short, 10-minute breaks scattered throughout the day can add up. You could do some jumping jacks or mountain climbers to warm up, followed by squats, wall sits, or bicep curls with dumbbells. Having a resistance band handy can also be useful for quick exercises.
Your lunch hour is typically your own time, making it a great opportunity for some fitness activities. Think creatively—maybe there’s a tennis court or gym near your office. Grab your gear and go! Not only will this improve your physical health, but research also shows that exercise enhances executive functioning. So, you might do a better job on that report or conference call after a good workout.
Balancing work and fitness can be challenging, but the more we integrate exercise into our workday, the more time we free up for other responsibilities and interests. With rising healthcare costs, many employers are becoming more open to promoting fitness among employees. This can help prevent diseases and reduce costs. You could suggest ideas like walking meetings or installing a shower for those who bike to work.
A Gallup poll from 2014 revealed that Americans work an average of 46.7 hours per week. If we could spend some of that time being active, it could greatly improve our overall health and wellbeing. So, be one of those employees who stay active while working—you might even inspire your coworkers to join in!