By American Heart Association | Contributor
Exercise While You Work
For many adults in the U.S., the majority of their waking hours are consumed by work, leaving them to struggle with finding time for other activities, such as exercise. By the end of a workday, it’s common to feel drained, making it challenging to engage in physical activity.
However, what if you could incorporate exercise into your work routine without needing an extensive time commitment? By seizing small moments to be more active throughout your day, you can break the sedentary cycle of desk work. Just because your job involves a desk doesn’t mean you have to remain seated for an entire eight-hour shift.
Strategies for Increased Movement During Work Hours
- When you take breaks, switch locations, such as moving to another room or floor, and engage in stretching instead of remaining seated.
- For those at a desk job, establish a routine of standing or moving every time you receive or make a phone call. You might march in place or take some steps around in circles. Aim to stand and walk at least once an hour.
- On a lengthy call or in need of a quick activity boost? Consider AHA’s Strength and Balance Exercises. You can also explore AHA’s 10-Minute Workout Anywhere or Choose Your Own Workout.
- Keep a pair of small dumbbells or a resistance band at your workstation for quick exercises like bicep curls, lateral raises, rows, and overhead presses. Look up online demonstrations to ensure you’re performing the movements correctly to prevent injury.
- Initiate a virtual walking club among colleagues
- Walk at a scheduled time simultaneously with your friends, even if you’re apart. This can serve as a motivating factor.
- Establish an online group chat to share photos and communicate with fellow members of your walking club.
- Catch up with friends over phone or video chats while you walk.
- Consider walking or moving during informal gatherings and brainstorming sessions. Use a voice memo app to jot down notes, and you might discover that you’re more innovative on your feet!
- Investigate options for a standing desk, a treadmill desk, or a sit-stand desk converter. Rotate between sitting and standing throughout the day, with ample opportunities for walking and stretching.
Success Tips
If you’re skeptical and thinking, “That wouldn’t work in my office!” you might be surprised at its feasibility. Here are some suggestions to help you transition to a more active work environment.
- Opt for comfortable footwear and attire that allows for easy movement; alternatively, keep a pair of sneakers at your desk.
- Invest in a cushioned floor mat and other supportive items to help minimize fatigue when standing.
- Team up with a colleague as a “workout-at-work” partner. Use email or calendar notifications to remind and encourage each other to stay active during the day. This accountability can motivate both of you!
- Add designated physical activity slots to your work calendar and treat them with the same importance as work meetings.
Is there an interest within your workplace to enhance employee activity levels? Implementing a worksite physical activity program and fostering an active culture can improve productivity, decrease absenteeism, reduce turnover, and lower healthcare expenses. To learn more about the American Heart Association’s solutions for workplace health, check out their resources.
