Integrating Exercise Into Your Work Routine

Whether you’re at home, at the office, or out and about, it’s important to fit some fitness into your workday. Staying healthy means squeezing in exercise and good nutrition whenever you can. Here are some tips to get started!

After a long day at work, you might be too exhausted to go for a run. Relaxing sounds way better, right? But if you’ve already included fitness in your workday, you can kick back without guilt—at least until family duties call.

HOW DO YOU MAKE FITNESS PART OF YOUR WORKDAY INSTEAD OF SOMETHING EXTRA?

Here are a few practical ways to start. Feel free to come up with your own ideas to suit your work environment:

Catch up with a colleague while walking. This way, you’re getting some exercise and avoiding desk distractions like ringing phones, email notifications, and impromptu visits. Plus, studies show exercise can boost creativity, helping you share brilliant ideas more freely.

Think about turning your commute into a workout. If you live close to work and have a safe route, try walking, cycling, rollerblading, or skateboarding. If your commute is longer, combine public transport with some exercise, like getting off the train a stop early and walking the rest of the way. Driving? Park a few blocks away and walk from there.

Schedule little exercise breaks throughout your day. Set reminders to get up, stretch, or do some strength training. Short 10-minute breaks add up. Try jumping jacks, squats, or using a resistance band for quick workouts.

Take advantage of your lunch hour for fitness activities. Instead of running errands, use this time to do something active that you enjoy. Maybe there’s a local tennis court or gym near your office. Grab your gear and go! This habit not only boosts your health but also improves your work performance, thanks to the benefits of exercise.

Incorporating exercise into your workday can help you find more time for other things and meet your busy schedule’s needs. Many employers are open to supporting fitness at work to promote health and cut healthcare costs. Ask your boss about walk-and-talk meetings or installing a shower for bike commuters.

A Gallup poll from 2014 showed that Americans work about 46.7 hours a week on average. Imagine if you could spend some of that time being active. It would improve your health and well-being. So, go ahead and start moving during your workday—you might even inspire your colleagues to do the same!