Fitness In the Office

So its the new year and you want to jump start your fitness routine.  Maybe you want to join a gym or a studio, or start training for a race or event.  All of those are excellent goals! Sometimes though, our resolutions fizzle and we realize we don’t have actually have the time, money or motivation to dedicate to those kinds of large scale interventions.  If you need alternatives to these big commitments, I have you covered.

Don’t worry that you aren’t doing something big enough.  With the new year everyone wants to go all out.  Just remember, if you can do the small thing all year but can only go gangbusters for a month, slow and steady may win this race.  Here are a bunch of small tricks that can add up to help you get moving in 2015

Look at your commute.

See if you have any places you can make adjustments.  Check out how I built 60 minutes of activity into my daily routine.

Train CollageBe inefficient. 

What? Someone of German decent advocating being wasteful?  The way most of our life is structured is to do the fastest thing.  Drive. Send an email.  Have a video conference instead of a meeting.  We are all about doing the least amount to get the most time/benefit.  This leads us to sit. All. Day. Long.  Analyze your work environment and see where you can make some adjustments.  Try walking over to a colleges office to discuss an issue rather than sending an email.  Offer to walk across the street to get the morning coffee. Round everyone up for a meeting by physically going to each office.This actually makes you more personable as well so 2 birds, one stone.

Plan fitness breaks.

This is actually good for productivity and morale.  Make a schedule, something like every hour get up from your chair and stretch or take a lap for as long as you can.  Obviously office culture dictates whether you can take off for 15 minutes or if more than 3 will get you in trouble.  Even if you take 1 minute every hour is better than nothing and it may be enough to loosen you up.  And think about it; do your coworkers get to leave for a smoke break? If so, think about taking advantage of that time do something positive for your health.  And don’t forget, you can always dance! Play a song or two on your computer or iPod and boogie.  Its fun and you may get an office mate to join in with you.

Dancing 2
Me and some old co-workers during lunch, inspired by the Olympics.
Dancing
And who says you need a partner?

Embrace lunch time.

There is so much that you can do at lunch.  If you have the space, bring a yoga mat or some small weights and stash them in your office.   Then commit 10 or 15 minutes to a light work out.  Basic Pilates, yoga or weight training are all possible at the office.  You can try and listen to a yoga podcast to guide or you go free-form.  You can also try some of these moves:

  • Calf raises – While standing, rise up onto  your tippy toes. Hold for a second or 2 and then come back down to flat feet.
  • Bicep Curls – Use weights or a full water bottle
  • Triceps Extensions
  • Squats – Safety tip: never let your knees go in front of your toes.  Focus on sitting back, not necessarily sitting down.
  • Push ups – Feel free to start on your knees for an easier modification
  • Sit ups
  • Lunges
  • Planks – Hold it as long as you can and gradually work your way up to 30 seconds or a minute
  • Leg extensions – While sitting in your chair, slowly  bring one or both legs up so they are parallel to the floor, then bring down with control

A good flow is to do an exercise 10-15 times in a row, rest and then repeat the series 2 more times.

If you don’t have the space to really spread out, consider doing a couple flights of stairs while you wait for your lunch to microwave or coffee to brew.  You can also walk to a local restaurant to pick up lunch rather than driving.

Own It

Have confidence and just go for it.  You may feel silly at first. Don’t let it limit you.  If you want to make fitness a priority, your attitude can take you a long way.  Sticking out at the office may not be your favorite thing to do, but if you think about it, you would be sticking out for a very positive reason.  It may also encourage your co-workers to follow suit.  I walk to work, take stretching and fitness breaks and talk about my fitness tracker all day long.  Now 2 of my coworkers (30% of the office) have followed suit.  One keeps sneakers in her office to walk during lunch and another just purchased her first FitBit.  If you own your health you wont be silly and you may become a trendsetter.

own it
You can do it!

Use these suggestions as a guide and analyze your work environment to see how you can make healthy changes.

How do you work fitness into your work day?

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