How To Get More Exercise When You Work In An Office

When asked why they don’t have time to exercise, many people say that their job keeps them seated most of the day, and when they get home, they have so many other things to do that exercise is often the last thing on their mind. If this is your excuse as well, let’s first get it straight that it is a weak one.

Yes, there are so many things that require your time, but if you don’t take an effort to lead a more active lifestyle, you are going to regret it down the line when your habits take a toll on your health. Fortunately, there are several ways you can get more exercise even while you're at work, including:

1. Taking periodic breaks throughout the day to stretch, or even take a very short walk. These small amounts of exercise will add up over the day.

2. Investing in a standing desk so that you will be on your feet instead of sitting down the whole working day. A standing desk is a desk that at the right height only when you stand up.

Amazon.com: LifeSpan TR1200-DT5 Treadmill Desk (2013 Model). (Photo credit: Wickerfurniture)

3. Getting a treadmill desk for a more vigorous workout at your desk. A treadmill desk is similar to a standing desk, but additionally you will be standing on top of a treadmill, of which you can adjust the speed. (For more on how much this simple addition can really change your health and your life, see Dr. James Levine's excellent book, Move a Little, Lose a Lot.)

4. If you often park near the office entrance, try to park a little bit further so that you will have to walk a little before you reach your office. Instead of taking the elevator, take the stairs instead when you need to get from one floor to another. If you are taking a call, stand up and walk around while you attend to the call.

Additionally, try your best to schedule exercise at least three times a week outside office hours. If you can’t afford a gym, invest in some exercise DVDs or just go for a jog around your neighborhood. Aim for at least 30 minutes of moderate-paced activity every time you exercise outside working hours. Check our website, and keep an eye on this blog, for some other fun ways to exercise as well.

With these simple steps, you can easily sneak some extra exercise into your day, throughout the day. The benefits of exercise are well worth the effort; you’ll have a slimmer, fitter, and healthier body if you manage to keep up a more active lifestyle. Couple your newfound exercise habits with a healthy, nutritious diet, and you will feel better than you ever have felt in years. Just give it a try, you certainly have nothing to lose (other than some excess weight), but lots of benefits to gain!

Tip #10: Reward Yourself!

Make sure that you have a reward plan set up whether it is a new little black dress, a day at the spa, or a meal out after your goal is reached and then continue to reward yourself periodically throughout the maintenance period thereafter. Giving yourself little incentives like this is not only fun, but makes you feel like you've really accomplished something, and that's worth celebrating! From boosting your immune system, to reducing fat, to improving cognitive function, regular exercise is one of the best things you can do for yourself.

A study of cancer patients found that an exercise program resulted in a higher ratio of disease-fighting T cells to less beneficial T cells. (http://www.huffingtonpost.com/2012/10/17/exercise-immune-system-t-cells_n_1971311.html)

And physical activity has special benefits for older adults. There is strong evidence that it helps prevent falls and improves cognitive function, and moderate evidence that it lowers the risk of hip fracture and increases bone density. (http://www.ideafit.com/fitness-library/benefits-of-exercise)

Overall, walking is the most popular form of exercise, with 30% of U.S. adults who exercise participating in an average day. Weightlifting takes second place with 13.1%, and using cardio equipment is the third most popular activity with 12.7%. (http://www.bls.gov/spotlight/2008/sports/data.htm)

But whatever form of exercise you choose, it's all good - just make sure to mix it up from time to time - not only will this keep boredom at bay, it will have more of a positive effect on your body as well. If you need ideas, be sure to check this blog from time to time for fun workouts and suggestions for keeping your activity level up.

We hope you've enjoyed this summer series on ways to get more exercise. As you know, getting enough exercise can give you a longer, healthier life and also just make you feel better overall. Even if you start out small, you can reap noticeable benefits. By incorporating these tips into your daily or weekly exercise routine, you will discover that exercise can be successful, fruitful, and rewarding all rolled into one.

To find more fun ways to exercise, visit http://www.newholisticliving.com/fun-ways-to-exercise.html.

Tip #9: Make It A Family Affair

Exercise does not have to be a chore. It can be a fun-filled adventure for the whole family, as well. Hiking, walking, and bicycling are just a few ways to incorporate the whole family into exercise. Getting outside and into nature is not only fun and inspiring, but can also be a learning experience for your kids, and way for you to connect and spend time together as a family.

And if you're stuck indoors, Zumba and gaming system exercises can also be great ways to incorporate exercise into your family and your lifestyle.

Setting aside time to exercise is more and more important as we age, as our normal activity level tends to decline. A 2003 survey found that 71.3% of children between the ages of 10 and 17 participated in moderate to vigorous physical activity at least three days a week (http://mchb.hrsa.gov/overweight/portrait/2children.htm), but according to the Bureau of Labor Statistics’ 2011 American Time Use Survey, the average American aged 15 or older spends just 18 minutes per day participating in sports, exercise and recreation. (http://www.bls.gov/tus/charts/leisure.htm)

Spending time together exercising as a family is one of the best ways to teach your children about the importance of getting regular exercise, and it's a great way to set healthy habits which will last them -and you - a lifetime.

Tip #5: Sign A Contract

It's great to have someone to be accountable to, or an exercise partner, but if you really want to ensure you will stick to your exercise routine, go as far as signing a contract with someone!

Make an agreement that you will exercise a certain number of times per week for a certain amount of time and sign on the dotted line. Make sure to incorporate some small repercussion, such as not going out to eat as a reward after you have reached your first milestone in order to make it worth your while to stick to your written word.

This may seem a bit extreme, but it's worth it. Exercise is a powerful weapon in the fight against cardiovascular disease. A 2004 study found that physical activity of at least 1,000 kilocalories per week was associated with a 20% reduction in mortality in males, and another survey demonstrated similar results in middle-aged women. (http://www.ideafit.com/fitness-library/benefits-of-exercise). And physical activity has been definitively linked with a lower risk of certain cancers. Men and women who are active have a 30 to 40% lower risk of colon cancer, and physically active women have a 20 to 40% lower risk of breast cancer. Studies have also suggested that physical activity may reduce the risk of lung and prostate cancer. (http://www.ideafit.com/fitness-library/benefits-of-exercise)
 

New Series: 10 Ways to Get More Exercise!

In today's busy, busy world, one of the most challenging and yet most important things we can do for our health is find the time to exercise. It's certainly not easy, even for the most dedicated of us! Exercise is an essential part of a healthy lifestyle. Yet most of us do not get the exercise we need, and many do not exercise at all. A 2010 study found that only 20.7% of adults fully met the guidelines for both aerobic and muscle-strengthening activity, and 49.1% met the guidelines for neither. (http://www.cdc.gov/nchs/data/hus/hus11.pdf)

And yet there is strong evidence that regular physical activity in adults lowers the risk of early death, type 2 diabetes, metabolic syndrome and an adverse blood lipid profile; there is also strong evidence that it helps prevent weight gain and reduces depression. (http://www.ideafit.com/fitness-library/benefits-of-exercise)

This month we are starting a new series on how to get more exercise in your life. Most of these are short and simple tips, or easy steps you can take to incorporate more exercise into your daily routine.

Each week we will share a tip, and also an exercise video so you can work out right along with us! We'll try to relate the videos to the tips each week, but sometimes they'll just be a workout we thought you'd find fun, or a quickie workout you can fit in pretty much anytime you have a few minutes.

This week we're starting off easy. :-)

Tip #1: Start Slowly
 
As with any endeavor, it is imperative that you start slowly but steadily. If you begin your new exercise regimen too hastily and with too much zeal, chances are that you are likely to burn out and run out of gas very soon. Plan your exercise routine by slowly getting used to exercising as part of your daily or weekly routine. Start out with a few minutes each day just to get your mind and your body accustomed to what is taking place. All new change is usually met with resistance, no matter how good the intentions.

Be sure to check back Thursday for a quick, fun workout video that will get you moving and having fun!