October 08, 2015
It’s simple to stay fit when your work requires strenuous physical activity. But what about those who have a desk job? Fortunately, there are lots of ways to stay in shape if you are stuck inside at a desk all week.
Admittedly, few of us live within walking distance of our jobs, but many live within biking distance. And with bike lanes and bike share programs – like Indego -- proliferating in cities these days, more and more commuters are switching to pedal power. If you can’t walk or bike to the office, at least consider parking your car in the farthest possible parking space in the lot – forcing yourself to walk!
All meetings don’t have to take place seated, in a stuffy conference room. If it’s just two or three people getting together to brainstorm, meet in the lobby and then go for a walk around the block, or around the office complex or campus – you’ll burn calories and think more clearly in the fresh air. A pedometer or wearable fitness technology can help you keep track of steps taken and calories burned.
This is an easy one – just forget there’s an elevator in your office building. Even if it’s several flights up and down, it’s surprising how quickly this can become a habit. People buy expensive gym memberships just to use the Stairmaster®, but this is easier and cheaper. Stairs are not only great for your leg muscles but have cardiovascular benefits as well.
There are lots of models of standing desks on the market, some inexpensive, some deluxe. But simply standing while you work at your keyboard or talk on the phone is a form of low-impact, calorie-burning physical activity. Many companies are replacing traditional desks with standing desks for their fitness-conscious employees. Fitness benefits include straightening your posture, enhancing blood flow, and even speeding up your metabolism.
A stability ball, that is. If you have an office environment that lends itself to informality, think about replacing your desk chair with a gym-quality inflatable stability ball – seriously. Balancing on it builds musculoskeletal strength, prevents you from remaining sedentary for hours on end, and has major benefits for your ab muscles particularly.
Just because you’re desk-bound doesn’t mean you can’t stretch – especially during long conference calls where you’re largely just listening. “Sitting leg lifts” work your thigh and calf muscles. If you’ve got a swivel chair, use its ability to turn side-to-side to work on your oblique abdominal muscles. Sitting doesn’t have to mean sitting still!
Rather than sending an email, walk down the hall to talk to a colleague about a work issue – or across town, for that matter. Instead of keeping a waste-paper basket under your desk, arrange it so you have to walk to the recycling room with your trash. There are a hundred different ways you can make your day less sedentary if you’ll think of creative techniques to “force” yourself to move.
There’s one in every office – the executive with a bowl of addictive jelly beans on her desk, the meeting host who shows up for a 9 a.m. conference with two dozen donuts, or the well-intentioned administrative assistant who brings in homemade cupcakes. When pressure or boredom reign, it’s hard to resist sugary treats in the break room, so simply take temptation away by steering clear. Instead, bring your own healthy snacks from home – almonds, low-calorie cereal bars, low-fat cheese, apple slices with peanut butter, fruit and yogurt – they’re all preferable to a bear-claw or blueberry muffin.
Just because you’re ordering out for lunch doesn’t mean it has to be fast food – healthy take-out options abound these days. Do some research in your area and collect menus from local places that offer fresh salads, soups, and wraps instead of burgers, fries, and milkshakes.
Office environments can be detrimental to your fitness level and your waistline, and the stress of work doesn’t help. At work, just as it is at home, it’s all a matter of remaining vigilant about eating better and moving more.
