The No Workout-Workout

With people working longer, health and productivity often suffer. Since it may be impossible to workout when you come home, it would be advisable to be creative with doing a workout at work. It‘s not impossible to do a "no workout-workout” at work if you follow these simple suggestions.

First, remember to park your car far from your work building so you can get in a good walk (this is a workout). This will clear your mind and increase circulation. If you live close enough, walk or ride your bicycle to work.

Next, when at work, if possible, walk up the stairs to your office and try to avoid the elevator. Do this also when you have any breaks and on your lunch hour. Walking whenever possible for any tasks counts towards burning any calories and will provide something of a small workout. If you need motivation to do this, try buying a walking pedometer with online tracking for your workout.

Also, try to remember to stand often while at work. You can stand while sorting the mail, and answering phones. You can also stand and do stretches such as reaching for the ceiling and touching your toes for a few minutes.

Whenever your mind starts to wander and concentration drifts at work, it may be time for a little “movement” workout. To prevent your upper back and neck from becoming stiff, you should try to stop every 30 minutes and stretch your arms up over your head. Clasping your hands together, bring them up in front of your head and lift them as far as comfortable. Then reach behind your back and clasp your hands to bring your arms up as far as comfortable. This is repeated for 8-12 times.

When sitting at your work desk, take a break and move your legs up and down for 5 minutes to increase circulation.

Next, stand up behind your chair and do 8-12 squats while holding the back of the chair. This certainly isn't difficult and can provide a much needed stretch for the back and legs.

“Resistance exercises” involve your body weight to help strengthen your muscles. Chest resistances exercises, such as a wall push up, can be done by standing a foot from any wall and pushing away. Remember to keep elbows bent and body stiff. Try to do 10-12 repetitions.

Another resistance exercise that provides good body movement is to strengthen the upper arms. Take a towel and wrap it around a pipe or solid object. With both hands holding on to the two ends and feet close together, let your body lean back about a foot or two and then pull yourself back. Do 10-12 repetitions of this one also.

So you see, anyone can get in a "no workout-workout" at work if they just follow these simple suggestions. Why not start a walking group at your work and walk at lunchtime. You'll be more productive and happier at your job.

Keep up on your work wellness!