Fitting in Fitness

Let’s face it–it’s tough to fit in exercise when you’re chained to a desk from 9 to 5, and the occasional trip to the bathroom or the (gasp!) vending machine doesn’t really cut it.

Long hours spent doing sedentary work leaves many employees feeling mentally and physically drained by the time the workday is over. That makes it all the more tempting to shrug off exercise altogether, and that’s in nobody’s best interest.

If your employees aren’t jostling to join a lunchtime walking group or taking an occasional break to run up and down a few flights of stairs, it might be time to stir up some enthusiasm for fitness by introducing them to “deskercise”: quick and simple workouts that can be done without even leaving your office or cubicle. While not intended to replace regular workouts, supplementing those with frequent bouts of daily exercise is a great idea, and every little bit of activity helps.

Encourage workers to use the time spent waiting for slow files to download or large printer jobs to complete to do their bodies a favor: Perform a short stretching routine to get circulation moving and combat that desk-job nemesis, muscle stiffness. Or, do a few reps of chair squats, arms held out for balance and butt hovering a few inches above the seat.

For those less-self-conscious among your crew, a few bursts of cardio work here and there–60 seconds of running in place or some fast-paced jumping jacks–can add up when it comes time to calculate your daily dose of activity.

WebMD offers some great ideas from exercise physiologist Kelli Calabrese. Share them with your staff and encourage everyone to add moves to their day. A few examples:

1. Try desk pushups (if your desk is sturdy enough to safely support your weight, that is).

2. Stand on one leg and try to kick your buttocks with the other.

3. Jump rope, no rope required.

4. Clench those gluts (and abs).

5. Stand instead of sitting whenever possible.