Integrate Wellness into Your Workday

Whether you’re at home, at the office, or on the move, it’s essential to fit some fitness into your workday. Making small changes in your routine can help you stay healthy and active. Here are some tips to get you started!

After a tiring day at work, going for a run might sound like too much effort. But if you’ve already squeezed in some exercises during the day, you can relax guilt-free. Until, of course, your kids need a lift, or your partner is looking for dinner.

So, how can you make fitness a regular part of your workday instead of something you only do after hours? Here are a few ideas to help you out. Feel free to adjust them based on your work environment and what suits you best.

Instead of sitting at your desk for a meeting, suggest taking a walk with your colleague to discuss the latest project. Walking meetings are great because they minimize common desk distractions like phone calls and emails. Plus, it’s proven that exercise can boost creativity, making you more likely to come up with innovative ideas.

Some top leaders, like President Barack Obama and Silicon Valley executives, are known to have walking meetings. Why not follow their lead?

Also, think of your commute as a chance to get some aerobic exercise. If you live close enough to work and have a safe route, try walking, cycling, or even skateboarding. If the distance is too far, you can always mix it up—take public transport halfway, then walk or bike the rest of the way. If you drive, consider parking a few blocks away from your office and walking from there.

Don’t forget to schedule exercise breaks throughout your day. Set reminders to get up, stretch, or do some quick strength exercises. Short breaks for activities like jumping jacks or squats can really add up.

Your lunch break is another great opportunity for fitness. Since you’re already away from home and chores, use this time for an activity you enjoy. Maybe there’s a gym or a tennis court nearby. Take your gear and get moving!

Not only will this habit improve your health, but it’s also shown to enhance executive functions, meaning you might perform better at work post-exercise.

With the current focus on health, many employers are open to facilitating fitness opportunities. Consider asking about walk-and-talk meetings or getting a shower installed for cycle commuters.

A 2014 Gallup poll found that Americans work an average of 46.7 hours per week. If we utilize part of that time to be active, it would greatly benefit our health and well-being. So, why not take the first step and start moving at work? You might even inspire others in your office to follow suit.