If you’re the average American, you spend most of the day at work, and finding time to achieve any personal goals can seem daunting. In your “free time,” you may have kids to take care of, dinner to put on the table, or countless chores to get done. At the end of the day, you might not have much energy left to work on yourself.
One of your personal goals may be related to improving health and getting active, and as you already know, this is difficult to achieve amid a busy life. So, what if you took a different approach?
What if you could fit physical activity into your workday without sacrificing hours of your free time?
Here are a few nontraditional tips to sneak in physical activity throughout the workday:
• One simple approach is to adjust your commute. Instead of driving, try bicycling. Those who regularly bicycle to work have a substantially lower risk of heart disease and obesity.
• Take advantage of webinars and virtual meetings. Since your office door is likely closed in such meetings, you won’t look goofy marching in place, stretching, or using a pair of dumbbells.
• Invest in a walking pad that the whole office can utilize. A walking pad is a small treadmill that is suitable for a standing desk. Slowly walk while you work instead of sitting. This can make a tremendous difference in your activity level!
• Get moving over your lunch break. One of my favorite ways to move more throughout the day is to walk for 20- 30 minutes at noon. This little brain break gets blood flowing and energizes me throughout the afternoon. To save time over my lunch, I prep leftovers or a simple meal the evening before. If walking isn’t for you, a short resistance workout with bands, dumbbells, or body weight is another option!
• Walking meetings are an alternative way to brainstorm topics. In fact, studies show that walking engages parts of the brain that allow you to be innovative! So, next time you meet with a coworker, try walking and talking out the details.
A workplace that encourages healthy behaviors will help you achieve your wellness goals. Plus, it also has the potential to boost the prosperity of the business you work for. Studies show that health-oriented workplaces see increased productivity rates, lower health-care costs, and reduced staff turnover.
Simple habits like sharing healthy foods or regular walking meetings can tremendously impact physical fitness and overall health. I encourage you to build a culture of wellness in the workplace by making a few small changes to your day. You might just be surprised by the results you see.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
