How to Increase your Physical Activity while you Work
What’s the simplest way to increase work efficiency and decrease stress levels? It’s simple: exercise! Thankfully, there are some easy ways to add physical activity into your working day, without it becoming too much of a chore.
Why is exercise so beneficial? Well, it increases the blood and oxygen flow to our brains, it uses any excess adrenaline (released when we feel stressed), and it also releases those ‘feel-good-factor’ endorphins, which help to elevate our mood. So, there really is no excuse for not finding time to exercise!
Here are some tips for exercising during the working day?
- Make the most of your commute - walk or bike to work. If you travel by bus, get off a few stops earlier, and walk the rest of the journey. Remember to wear suitable shoes, you can then change into your work shoes at the office.
- Stair climbing - take the stairs instead of the lift. This burns more calories per minute than most other forms of physical activity. On average you will use around 150 calories in 10 minutes of stair climbing (the amount used in a 20 minute brisk walk).
- Coffee breaks - take a 10 minute walk during one of your coffee breaks each day. Go outside if possible, the fresh air will do you good, and the change of scenery will help to increase work productivity.
- Make the most of your lunch-time - walk to the sandwich bar, but remember to pick something healthy, or if you bring lunch with you, walk to the local park and eat it there.
- Start a lunch-time exercise group - try to get other co-workers involved, having a regular routine, and the support from your friends, will help you to stick with your exercise program.
- Personal delivery service - rather than sending an email, deliver messages, or discuss issues, in person with your co-workers. The additional exercise will really add up over the course of a week.
- Regular stretching - stretch every hour to help you focus better on your current tasks.
- Make an exercise schedule - plan for your physical activity just as you would any other appointment during the day. Don’t allow interruptions to change your plans. Remember what I said previously, if you exercise after work, try to always come to work prepared, by bringing your sports clothes with you, this way you’ll be ready to get started immediately. Joining a gym close to your work may also be a good way of encouraging you to attend more regularly.
Please remember to use discretion in your work place by knowing what activities are appropriate to your environment!
How do you keep active at work? I’d love to hear from you.
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May 23, 2007
No problems re link Melanie. This is a great post and an important reminder that a key part of being healthy is moving more and this can take many forms.
I’m personally rubbish at sport, but I love walking and take any opportunity possible to get out there and have a march around. I try to do my shopping on foot, get to friends’ houses on foot, and go part of the way to work on foot. It’s all about making activity a normal part of your day.
May 23, 2007
Kathryn - I love walking too, and we just got a little dog, which is really great for making me go out walking! It’s definitely good if you can try to walk everywhere, ‘making it part of your day,’ I like that!!!