How office workers can squeeze an extra 2 hours of exercise in each week

Office jobs are generally very sedentary and don’t promote much movement or exercise. But by moving for just 25 minutes per day, 5 days a week, you can add two hours of movement to your week.

How to squeeze in that extra movement? Here’s 9 tips to help office workers embrace incidental exercise every single day to inspire more movement:

  1. Work the arms
    Stand up, stretch, then dive into some subtle arm pulses to work your triceps and stretch your shoulders. Stand at your desk with arms by your sides and palms facing behind. Then just pulse your arms backward for 20 seconds, keeping arms as long and straight as possible. Repeat x 3.
  2. Say it, don’t email it
    Instead of shooting a casual email to your work colleague, make the effort to walk around to their desk. Do this three times a day and you’ll add a few hundred steps to your daily grind.
  3. Go the long way
    When you’re walking to the printer or to make a cuppa, don’t take the shortcut; cut a lap around the office to boost your heart rate.
  4. Avoid the lift
    Where reasonable. If you work on the 12th floor, you may not be keen to climb a dozen flights of stairs immediately, but try getting out at level 3 for a brief but energising burst of exercise.
  5. Do shoulder lifts
    Relieve tension in your neck as you raise your shoulders up toward your ear, hold for 10 seconds, and relax.
  6. Visit the other coffee shop
    Ducking out for caffeine hit? Breeze past your usual café and walk the extra 500m to try somewhere new.
  7. Lengthen those legs
    Sit at the edge of your chair with your knees bent and feet on the floor. Extend one leg out in front until it’s straight and parallel with the floor; hold for 10 seconds, release, and repeat with your other leg.
  8. Say squat?
    Waiting for a conference call to start and have a few minutes to kill? Or are you on a phone call? Stand up and do some squats into your chair, as often as you can without getting out of breath.
  9. Run through a foot drill
    You can do this sitting or standing. Literally just tap your feet as if you’re running on the spot, for 20-40 seconds at a time to get your heart-rate pumping.

Every little bit of exercise can help create a more active work week.

Category: Move & Nourish

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Article by: Defence Health