Many people have long workdays – in many instances bookended by long commutes – making it a challenge to devote time just to exercising on some days.
Fortunately, it’s possible to incorporate some physical activity into each day of the week, even as part of a person’s regular schedule at work. The National Institute on Aging suggests the following easy tips:1
- Take the stairs instead of the elevator.
- Take a walk with co-workers during the lunch break. An exercise partner can help stick with a plan to be more active.
- Instead of sending an e-mail, walk down the hall and talk with a co-worker.
- Park away from the office and enjoy the walk.
- Join the company’s fitness center, if there is one.
Even finding 10-minute workout break opportunities throughout the day will benefit. There are a number of strength, balance, and flexibility exercises that can be done right at a desk. The National Institute on Aging‘s website 10Go4Life has easy-to-follow directions for all of the exercises that follow – just add a chair or a wall.2
Upper-body strength exercises:
-Try the chair dip, chair stand, and wall push-up.
Lower-body strength exercises:
-Perform the knee curl and chair stand; then get up and do the toe stand, back leg raise and side leg raise.
Balance exercises:
-Stand on one foot or walk heel to toe.
Flexibility exercises:
-Move around a little to warm up; then stretch your thigh, calf, and ankle. Also try the stretches for your neck, upper body, chest, and back. These are a great way to take a break from sitting at a desk or work station.
References:
1. http://www.nia.nih.gov/
2. go4life.nia.nih.gov/
