Ten ways to fit fitness into your working day

If you’ve got an office job, you’re probably stuck behind a desk for most of the day. Even if you’re diligent about getting a workout in before or after work, sitting for hours on end isn’t going to do your fitness any favours. Here are some top tips to fit easy exercise into your working day:

1.Walk. It sounds obvious, but think about how often you send an email to someone who works in the same building, or even on the same floor. Make the effort to visit your colleagues in person when you need to speak to them.

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Want to get fit but hate the thought of exercise? Learn the best ways to get fit with walking! Then make sure you grab your FREE copy of 50 Ways to Walk Yourself Fit. I lost my first 17kg just through walking and you can too! Grab it now before it’s too late!

2.    Get out of the office. Take a wander around the block at lunch time, or offer to do the morning coffee run for everyone.

3.    Stand up every time you need to use the phone. When you have to call someone, stand up – it burns more calories than sitting!

4.    Take a stretch break. Take ten minutes every couple of hours to stretch out your muscles.

5.    Do ab exercises a few times a day. You can build up that six-pack at your desk by tightening and releasing your stomach muscles while you work.

6.    Work on your posture. Every 15 minutes, do a posture check to make sure you’re sitting up straight and your stomach muscles are pulled in. Developing good posture can help prevent back pain and improve your exercise form.

7.    Run some errands. If you need to go to the bank or post office, take the opportunity to get some exercise – walk there and back if you can, or ride a bike.  Check out some easy cardio exercises you can do at home here.

8.    Pick a partner. You’re not likely to be the only one in the office keen to improve your fitness. Find a work buddy to visit the gym with at lunchtimes or walk to and from the office with. It’ll help you stay motivated

9.Walk to the furthest bathroom. Need to take a toilet break? Use the one on the next floor up so you have to take the stairs, or visit the one on the other side of your department so you need to walk further.

10.Keep getting up for refills. Keep a water glass on your desk and get up to refill it every hour or so. This will also help you stay hydrated and drink the recommended daily amount of water.

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Sally Symonds

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