Easy Fitness Boosters

July 6, 2011
Written by: Julie Bosche, Filed in: Corporate Wellness Programs

Your mother always told you to stop fidgeting.

Now, research shows that you should probably be doing more of it. Pacing, shuffling, swaying, bouncing … it all has an effect on cardiorespiratory fitness, according to researchers.

Incidental physical activity, or IPA, includes things like walking to the printer at work or down the hall to speak to a co-worker, standing and fidgeting while talking on the phone, doing various tasks around the house, and climbing stairs.

While you can’t expect your employees to simply fidget their way to fitness, it’s encouraging to note that a 30-minute increase in moderate IPA can benefit heart health.

It’s good news especially for those who are resistant to regular or higher-intensity physical activity. If you have some of these people on your staff (and who doesn’t?), you know that anything that gives you an edge in promoting exercise is a valuable tool.

Putting the idea in their minds that they’re getting exercise even when they don’t realize it might have the positive effect of making them more aware of their IPA, and therefore more willing to increase the amount and intensity of their physical activity.

The American Heart Association shares these tips for getting the most out of incidental activity:

Brainstorm project ideas with a co-worker while taking a walk.

Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.

Get off the bus a few blocks early and walk the rest of the way to work or home.

Walk around your building for a break during the work day or during lunch.

Work in the garden or mow the grass. Using a riding mower doesn’t count! Rake leaves, prune, dig, and pick up trash.

Go out for a short walk before breakfast, after dinner or both! Start with five to 10 minutes and work up to 30 minutes.

When walking, pick up the pace from leisurely to brisk. Choose a hilly route.

Spend a few minutes pedaling on your stationary bicycle while watching TV.

Walk the dog.