11 Ways to Get You Exercising at Work

Park your car a little further away than you actually need to.
You can do this whether you commute by bus or train or drive to work.
You can do this when you drive to an appointment, pick up the mail or go to the bank, or have an errand to do.
All those steps add up at the end of the week while the kilos come down on you.
Got 10 minutes? It may be hard to believe but even a 10-minute workout can make a difference.
A study several years ago at Stanford University asked 18 middle-aged novice exercises to run for just 10 minutes per workout 15 times a week for 8 weeks.
The men boosted their VO2 (the maximum amount of oxygen your muscles can use) by 8%, increased endurance by 12%, lowered heart rate by 6% and lost 4 pounds of body fat.
So if you have 10 minutes, go for it.
Make appointments with yourself to go for a brisk walk around the block or up a couple of flights of stairs.
Not only will this benefit you fitness it will also give your brain a chance to think as you walk.
Get a hands free on your mobile or head set for your office phone so it allows you to walk and move around while you talk.
Encourage a change of pace with meetings and have them on the run.
Discuss business during an afternoon walk or jog.
You can make it fun by dressing everyone in a t-shirt and hat with the company name on it and include a bottle of water.
Use the stairs instead of the elevator.
How many times have you heard that one? If you have been avoiding the stairs because they are too hard then try a combination of walking up the elevator.
Use a resistance band at your desk.
These are available from sports stores or physios and come in a few different resistances and should also come with instructions.
They are a rubber band type material that you can do some strength training with.
You can use the bands at your desk while you're on the phone.
Get up and deliver a message or document instead of emailing or phoning
Take a break every hour or so to stand up.
Stretch your neck, shoulders, back and legs.
This will relieve any tension and will lengthen muscles from poor posture.
Stretch the muscles of the spinal column by bending the spine sideways.
Breath deeply, extending as you inhale and bending to the side as you exhale.
Walk around your office for a few minutes afterwards before sitting back again at your desk.
If your office is near a gym or park, always keep a change of clothes with you and a towel so you don't have any excuses for not being ready.
Tell your boss and your work colleagues what you are up to.
Don't just disappear out of the office.
Most bosses will be supportive of your new exercise program because it will mean more energy and better productivity.
By letting your work mates know, they too can support you on your journey to a healthier you or you may just inspire them to join you.
Wear a pedometer attached to your belt or pants.
This way you can monitor your progression towards 10 000 steps every day.
Look for opportunities to move more throughout the day.
You will be surprised on how every little step can add up.