9 to 5 the Right Way; How to Fit Daily Workouts into Your Work Day

Under-the-desk eliptical machine

Between meetings, conference calls and endless to-do lists, it can feel almost impossible to fit a lunch break into your work day, let alone a workout.  Studies have shown, however, that staying seated hour after hour can have a negative impact on your health.  Don’t fall prey to a full day without physical activity; make movement a daily priority and work a few of our suggestions into your schedule.

  • Make your commute a workout
    No one enjoys sitting in traffic, so if you can, skip rush hour and bike, jog or walk to work instead. Hello, cardio, goodbye, gridlock!
  • Take the long way
    From parking in the far lot to using the restroom on a higher floor, there are plenty of creative ways to fit in extra steps throughout the work day. They only take a few minutes, but these little bursts of activity can make a big difference.
  • Find a fitness buddy
    Do you have a regular lunch pal? Once or twice a week, try meeting up for a brisk walk or a yoga class instead of eating together. The buddy system makes things more fun, and will help keep you on track.
  • Undercover exercise
    Under-the-desk exercise options, such as mini-ellipticals, are a great way to burn calories throughout the day. You can spend hours quietly pedaling away, with none of your colleagues the wiser!
  • Set activity breaks
    Most of us have a cell phone close at hand all day; use yours to set an alarm that reminds you to stand up and stretch every 30 minutes or so. Or, if you’re constantly on the phone, take the opportunity to stroll around the office while you chat. In addition to helping mitigate stiffness, this can also help improve your alertness and energy levels.
  • Have a ball
    Sitting on a stability ball instead of a chair forces you to keep your core engaged at all times, so you get a low-intensity ab workout as you sit. Sure beats staying hunched over a desk!

It’s great to be active at the office, and even better if you have time to work out at home. Check out our ideas for creating a home gym that keeps you on track with your fitness goals!

You can find more great tips for staying active on our Everything Fitness Pinterest board!