Fitting in Fitness

There are a lot of ways you can “Fit in Fitness” each day, even when you are at work. Here’s a visual inspiration for you: There are 3,500 calories in 1 pound, which conveniently breaks down to 500 calories a day x 7 days in a week. If you cut back on your calories by 250/day and burn an extra 250/day that will equal 500 calories less a day or losing a pound a week.  A pound doesn’t seem like a lot, but put one of those cans of tomatoes that weigh a pound on your desk to remind yourself of the significance. Why not also use it to do bicep curls during the day? See this AHA web page to track calories burned for activity.

Here are some easy ideas for "fitting in fitness" at the worksite:

• Set a reminder on your Outlook calendar for a micro stretch break four times a day. Stretch from head to toe to increase blood flow. Reach up to the ceiling while stepping on your tiptoes – then move down on your heels while swinging your arms downward – repeat 10 times. Alternately, run in place while moving your arms back and forth. 
• Bring in a set of light weights or an exercise band to use during your micro stretch breaks. Use them throughout the day in short bursts. Download an exercise resistance band stretch demo.
• Use a stability ball to sit on alternately instead of your chair. Stability balls force you to use your accessory muscles, which strengthens them.
• Walk briskly to and from the farthest restroom or water fountain when you take a break. Try to get in a burst of walking frequently throughout the day to increase oxygen to static muscles.
• Start a walking group at work. Plan to walk before/after work or at lunchtime with co-workers at least a couple of times per week.
• Gather some co-workers and map out an indoor and outdoor loop trail for your work site. Create trail markers. Read how one school system set up an indoor loop.
• Set up walking teams and compete for the most miles walked in a week with the winning team getting a prize. Keep the prizes health related like a coupon for a smoothie, or power bars, water bottles, etc.
• Set up a “fitness nook” in a corner of the building and have folks donate light weights, exercise bands, stability balls, and other portable exercise equipment that can be used during breaks or lunchtime. Include a library of exercise DVDs that can be borrowed.
• Stand when you talk on the phone and balance on one foot then the other for weight bearing value. This builds bone density.
• Why not use time on the phone to do stretches, lunges, and squats?
• Do a total body scan several times as day- start at the top of your head and go to the tip of your toes, making a mental note of where you feel your muscles are the tightest. Focus on that muscle group while relaxing and stretching it.   
• When you get to work in the morning, walk a few loops around the parking lot. Then do so again at the end of the day. It is a small contribution to increasing your calorie expenditure and accumulating mileage per day.

Remember doing anything - like 10 minutes of walking - is better than doing nothing at all!

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