If you work full time, you don’t need to tell me how difficult it is to fit exercise into your schedule. I already understand. Toss in some kids, difficultly sleeping through the night, and a marginal social life, and we could write a book together.
We all know we should exercise. We feel better, sleep better, and fit in our clothes better. We smile more, sit up straighter, and have more energy. So, what’s the problem? The challenge lies in finding the time and making the commitment to doing it.
Recently, I made the decision to take action and come up with a solid plan for how I could fit more physical activity into my day while at the office. I’m not talking about training for a marathon here. Just simple little steps that combined can make a difference in your overall health, mood, and well-being.
Rock the right equipment.
- Balance ball – Have you ever seen people use these in your office? It looks kind of silly, but it really can help. When sitting on a balance ball you’re forced to use your core, which will strengthen your abs and back—and you'll work on your posture without even trying. You’ll need to make sure you get the right size, so your feet are still flat on the ground and your arms reach comfortably to your keyboard. Start with twenty-minute intervals and work your way up to thirty-minute intervals. Take turns raising your legs one at a time and holding for a few seconds, for an even greater challenge.
- Resistance bands – These take up barely any room and are great for strength training. They come in a variety of sizes, lengths, and strengths. A few times a day, stand up and do mini sessions in repetitions. There are a ton of different exercises to do. Read about some great exercises here.
- Small weights – Bring in some small dumbbells or ankle weights to use throughout the day.
Find a buddy.
Exercise plans have proven to be more effective when you have another person to hold you accountable. It’s highly likely that there’s someone else in your office that wants to increase her physical activity, too. So find that someone and together come up with your plan of action. If this is someone you work with directly, why not hold your “meetings” while strength training or going for a walk?
Better yet, get the entire office on board! Many companies have had success with weight loss or step challenges. It’s fun competition and everyone benefits—even the employer, because healthy employees cost less in the end.
Venture outdoors.
Even though it feels like spring might never come, it will! When I was younger, I would snicker when I saw women walking around their office buildings in skirts, nylons, and white Reebok hi-tops. But I’ve since turned forty and no longer care what anyone thinks, and I’m going to join their ranks. Grab your buddy and head on out during your lunch break for a brisk walk. If you can, also try taking a couple of additional breaks for a fifteen-minute power walk.
Remember, getting started is always the hardest part—so just do it! Every bit of activity helps. Cheers to spring and to a healthier you!
Written by Jill Carroll, marketing manager, West Michigan Woman.
