Office Exercise: How to Burn Calories While You Work
MayoClinic.com has 10 suggestions for how you can burn calories while you work. They are:
Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.
Look for opportunities to stand. You’ll burn more calories standing than sitting. Try a standing desk,, or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.
- Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, slowly bring your shoulders up toward your ears.
- Trade your office chair for a fitness ball. A firmly inflated fitness ball can make a good chair. You’ll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other exercises during the day.
- Keep exercise equipment in your work area. Store resistance bands – stretchy cords or tubes that offer weight-like resistance when you pull on them – or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.
- Get social. Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes – and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
- Conduct meetings on the go. When it’s practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
- Pick up the pace. If your job involves walking, do it faster. Take long, easy strides, and remember to breathe freely while you walk.
- If you travel for work, plan ahead. Exercise doesn’t need to go by the wayside when you’re traveling. If 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 – such as treadmills, weight machines or a pool – or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
- Try a treadmill desk. If you’re ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill – with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk – you may be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 (20 to 30 kilograms) pounds in a year. The pace doesn’t need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you burn.
There are some great ideas here. I know that when I have the opportunity to get out of the office a few minutes whether its to walk down a few flights of stairs & back up or go for a walk around the block, I feel better, I have more energy and I am more present.
Of course Mayo Clinic forgot all about hypnosis. Thanks to all the medical hypnotherapy that the Mayo Brothers did, hypnosis was approved by the AMA in 1958. Self-hypnosis is a great tool to motivate anyone to exercise.