{"categories":"Healthy at work,Life stage,Person Group Concept,Person Group Concept","keywords":"Adult,Adult health and wellness,Healthy at work,Age Concept,Adult,45 to 64 middle,Age Concept,Adult,19 to 44 younger","abstract":"\u003cp\u003eIs an office job keeping you from exercise? Don't take it sitting down. Try these tips for adding more activity to your day.\u003c/p\u003e","title":"Office exercise: Add more activity to your workday","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eFinding time to exercise can be a challenge. Why not work out while you work? Consider 10 ways to add physical activity to your workday routine.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e1. Start with your commute\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWalk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot \u0026mdash; or park in a nearby lot. In your building, take the stairs rather than the elevator.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e2. Stand up and work\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eLook for ways to get out of your chair. Stand while talking on the phone. If possible, skip instant messaging and email, and instead walk to a colleague's desk for a face-to-face chat.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e3. Take fitness breaks\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eRather than hanging out in the lounge with coffee or a snack, take a brisk walk, hike a few flights of stairs or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab the back of one of your ankles \u0026mdash; or your pant leg \u0026mdash; and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e4. Join a fitness center near your work\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eMake time for exercise before or after work, or during your lunch break. Consider scheduling time for your workouts on your calendar and treat them like important appointments.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e5. Keep fitness gear at work\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eStore resistance bands \u0026mdash; stretchy cords or tubes that offer weight-like resistance when you pull on them \u0026mdash; or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e6. Join forces\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eOrganize a lunchtime walking group. Enjoy the camaraderie of others who are ready to lace up their walking shoes. You can hold each other accountable for regular exercise \u0026mdash; and offer encouragement to one another when the going gets tough.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e7. Conduct meetings on the go\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhen it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building, or if the weather cooperates, take your walking meetings outdoors.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e8. Pick up the pace\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e9. If you travel for work, plan ahead\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities \u0026mdash; such as treadmills, weight machines or a pool \u0026mdash; or bring your equipment with you. Jump-ropes and resistance bands are easy to fit into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e10. Try a treadmill desk\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eConsider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill \u0026mdash; with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk \u0026mdash; you might be able to walk while you work. In fact, research suggests that overweight office workers who replace sitting computer time with walking computer time may lose weight and increase daily physical activity.\u003c/p\u003e\u003cp\u003eWant more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20047394","object_id":"412b78a8-44a8-4ce6-b8ca-6e886fac4049","updated_at":"2019-10-19","meta_keywords":"","benefit_summary":"\u003cp\u003eToo much sitting and too little exercise is bad for your health. So get off your seat and make physical activity \u0026mdash; from fitness breaks to walking meetings \u0026mdash; part of your daily routine.\u003c/p\u003e","sections":{"":"\u003cp\u003eFinding time to exercise can be a challenge. Why not work out while you work? Consider 10 ways to add physical activity to your workday routine.\u003c/p\u003e","1. Start with your commute":"\u003cp\u003eWalk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot \u0026mdash; or park in a nearby lot. In your building, take the stairs rather than the elevator.\u003c/p\u003e","2. Stand up and work":"\u003cp\u003eLook for ways to get out of your chair. Stand while talking on the phone. If possible, skip instant messaging and email, and instead walk to a colleague's desk for a face-to-face chat.\u003c/p\u003e","3. Take fitness breaks":"\u003cp\u003eRather than hanging out in the lounge with coffee or a snack, take a brisk walk, hike a few flights of stairs or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab the back of one of your ankles \u0026mdash; or your pant leg \u0026mdash; and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.\u003c/p\u003e","4. Join a fitness center near your work":"\u003cp\u003eMake time for exercise before or after work, or during your lunch break. Consider scheduling time for your workouts on your calendar and treat them like important appointments.\u003c/p\u003e","5. Keep fitness gear at work":"\u003cp\u003eStore resistance bands \u0026mdash; stretchy cords or tubes that offer weight-like resistance when you pull on them \u0026mdash; or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.\u003c/p\u003e","6. Join forces":"\u003cp\u003eOrganize a lunchtime walking group. Enjoy the camaraderie of others who are ready to lace up their walking shoes. You can hold each other accountable for regular exercise \u0026mdash; and offer encouragement to one another when the going gets tough.\u003c/p\u003e","7. Conduct meetings on the go":"\u003cp\u003eWhen it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building, or if the weather cooperates, take your walking meetings outdoors.\u003c/p\u003e","8. Pick up the pace":"\u003cp\u003eIf your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.\u003c/p\u003e","9. If you travel for work, plan ahead":"\u003cp\u003eIf you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities \u0026mdash; such as treadmills, weight machines or a pool \u0026mdash; or bring your equipment with you. Jump-ropes and resistance bands are easy to fit into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.\u003c/p\u003e","10. Try a treadmill desk":"\u003cp\u003eConsider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill \u0026mdash; with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk \u0026mdash; you might be able to walk while you work. In fact, research suggests that overweight office workers who replace sitting computer time with walking computer time may lose weight and increase daily physical activity.\u003c/p\u003e\u003cp\u003eWant more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}