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3 tips for more physical exercise during work

January 2, 2019 4:00 pm | Door Ahrend

Being physically active for at least 30 minutes a day is not always easy. If after a long day at work all kinds of chores are waiting for you at home, going to the gym is probably not one of your highest priorities. Fortunately, there are plenty of opportunities at your workplace to tick off ‘exercising’ from your to do list!

Tip 1: Deskercise

Deskercise consists of small, short exercises that you can easily carry out behind your desk – perhaps you are already doing some of these exercises unconsciously! Train your leg muscles quickly and easy while sitting with leg raises. Hold your leg straight in the air for 10-15 seconds. Repeat this 15 times per leg. To train your arms, fill your water bottle for 12-15 bicep curls. It’s quite easy to do a couple of sets while making a phone call. Your abdominal muscles can be trained by moving from left to right on your office chair with slightly raised legs. Do 10 of these twists three times a day for tighter abs. Simple, yet effective!

Tip 2: Get up and explore your office

The fact that sitting is the new smoking, is one we cannot ignore. Sitting behind your desk for 8 hours a day can shorten your life, because the risk of diabetes, obesity and cardiovascular diseases increases. Therefore make sure to alternate periods of sitting and standing.

One way is to invest in a sit-stand desk, that allows you to comfortably stand behind your desk. But there are also plenty of other tasks you can do while standing. For example, walk around the office when  making a phone call or skip an offer for a round of coffee from your colleague so that you can take a walk to the machine yourself. Up for a tougher challenge? Schedule a meeting on the move; you will get both enough exercise and fresh air.

Tip 3: Get motivated

A pedometer, app or watch that keeps track of your activity makes it even more fun to take as many steps in a day as possible. 10,000 steps is a nice goal, but above all it is important to do what feels good for you. To add an extra game element, challenge your colleagues for a battle.

Are you sitting too much without realising it? Workplace nudges can be a great solution. Hang a note at the elevator as a reminder to take the stairs, put signs at the parking lot that tell you to park your car a bit further (and take a nice walk) and set an alarm as a sign for standing for another half hour. No more excuses; it’s time to make a move!

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