Health & Fitness
5 Ways To Exercise At The Office
With a job that keeps you in your seat for most of the day, Dr. Stacey Rosen lists simple changes that can go a long way for good health.
If you have a desk job, you may need to stand up for this. That’s because prolonged sitting can hurt your health, even if you exercise regularly. In fact, 10 hours of sitting are as bad for you as 30 minutes of activity are good for you, according to the Archives of Internal Medicine. So it’s important to find opportunities to fit in some exercise at the office rather than staying sedentary.
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You don’t need a treadmill desk to fit in fitness, although that would be awesome. There are creative solutions that let you fit in some fitness at work. Try these tips to add movement to your workdays:
1. Start off right
In the morning, park as far from your business or transit stop as you practically can.
2. Stretch your legs
Get up from your desk at least once every hour for a minute or more.
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3. Exercise in office stairwells
Avoid the elevator as much as possible.Do you work in a tall building? Exit the elevator a floor or two before your stop (and more, if possible) and walk up the rest of the way.Use a lavatory on the next floor up or down from you, and then take the stairs to get there and back.
4. Stay upright
Stand during conference calls. Pace the room, alternate knee lifts as high as you can, or do calf raises or squats.
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5. Add more mileage to your travel
If you travel for business, don’t just ride airport escalators or moving sidewalks. Walk on them, and leave inactivity in the dust.Consistently using small opportunities to exercise at work adds up. These moves may seem inconsequential in the moment, but they aren’t. Any movement or activity that you regularly add to your routine can be good for your heart.
Written by Stacey E. Rosen, MD. Dr. is vice president of women's health at the Katz Institute for Women's Health, a practicing cardiologist and professor of cardiology at the Donald and Barbara Zucker School of Medicine at Hofstra/Northwell. She previously served as associate chair of cardiology at Long Island Jewish Medical Center. Dr. Rosen and Jennifer H. Mieres, MD, co-wrote Heart Smart for Women, the basis of this post. Download a sneak peek of this helpful new book for free.
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