It’s often hard to find time at work to be active. Workdays are often stressful, but being active can reduce stress. Quick 10-minute activities break up the workday and give you a chance to get to know your coworkers.
Regular physical activity keeps your bones strong, improves your body function and helps you maintain a healthy weight. People often feel energized after a good workout, so adding some daily activities may actually help you be more productive. You deserve to take care of your body.
Any activity is better than no activity, but the American College of Sports Medicine and the American Heart Association recommend at least 30 minutes of moderately intense physical activity per day. If you don’t have 30 consecutive minutes, break it up into three rounds of 10 minutes throughout the day.
Here are some suggestions for ways to incorporate physical activity into your workday:
- Pack a brown bag lunch and eat before or after walking around the block with a friend or coworker.
- In your office, take 10 minutes to stretch, run in place or do jumping jacks.
- Take the stairs instead of the elevator.
- After lunch, walk quickly up and down the stairs to burn calories and get your blood pumping.
- Keep hand weights in your office and take a few minutes a couple of days a week to pump out a few reps.
- When going to work, get off the bus or subway one stop early and walk, skate or bike the rest of the way.
- Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
- Join the office softball or bowling team.
- Play a good song on your computer or phone, close your office door and dance!
- Keep comfortable workout clothes and shoes in your car or office so you have them whenever you need them.
- Involve friends and coworkers. Team support makes it easier to remember to be active, especially when work keeps you busy.
Most importantly, have fun while being active! Choose activities that you enjoy and can do regularly. Try to keep activities fun by setting goals like walking a certain distance per week and altering the activities every couple of weeks to keep things fresh. Remember, any activity is better than no activity. Just keep moving!