You don’t have to turn your office into a gym to get some exercise at work. A few strategic moves at the office can help you stay healthy.
Becoming a little more active at work can help ward off chronic pain, says Amy Trahan, an honours bachelor of physical and health education and certified personal trainer with the Certified Professional Trainers Network Inc. in Mississauga, Ont. That activity can also prevent you from becoming prematurely limited in your mobility and range of motion.
Sitting at a desk all day can lead to chronic pain in areas such as the lower back, she says, or cause tightness in the chest. It can also lead to bad posture, with a rounded spine and head bent forward.
Trahan offers these tips to help you straighten up and strengthen muscles while at work:
> Stretch regularly
Stand up and stretch every now and again.
Set an hourly alarm in your Outlook calendar to remind yourself to stand up and walk around for five minutes, Trahan says.
> Take a water break
Drink water throughout the day to keep hydrated. It can also help keep you active.
Instead of keeping a large jug of water at your desk, says Trahan, bring in a small water bottle, so you’ll have to get up and walk to the kitchen often to refill it.
> Talk in person
The next time you need to speak with a colleague, walk over to his or her desk instead of dialing their extension, Trahan says.
Even a short walk to the colleague’s office can stretch your muscles and increase blood circulation.
> Be a stair climber
Think of a flight of stairs as a free exercise machine. Choose the stairs over the escalator for a short, healthy work-out.
Climb the steps occasionally throughout the day, Trahan says, to break up your fitness routine into small blocks of time. For example, walk up and down the stairs at the office for five minutes three times a day.
> Get on the ball
Change your seating arrangements to give yourself a little workout at your desk.
Use a stability ball instead of your office chair, Trahan says, to increase your movement and vary your sitting posture.
If sitting on a giant, colourful exercise ball all day doesn’t quite fit with your idea of a professional office setting, sit on the ball for five minutes, once an hour.
> Go outside
Get out of the boardroom for your next staff meeting and get into the open air.
Instead of meeting in the office, Trahan says, organize a walking meeting to get some fresh air and exercise.
IE