4 Ways to Maximize Your Workout — At Work

Most of us see exercise as a separate time commitment, like we have to go the gym for so long and sweat so much. The truth is that there are a lot of ways to move during the day that count as exercise, and anything that keeps you active and moving is a great way to drop some pounds. Here are some ways to maximize the amount of movement you get during the day.

Take the Stairs

Pretend like the elevator doesn’t exist! If you work on the 20th floor this could be difficult, but start off slow and work your way up. Including this healthy habit will lead to increased flexibility and resilience, not to mention increased muscle mass and endurance.

Park Far Away from the Entrance

The farther away you park from the door, the more steps it takes to get there. Keep this in mind wherever you go–the grocery store, the mall–to get in some more movements. Walking just a quarter mile a day can help improve a sedentary lifestyle.

Take Five for Exercise

Take a five-minute break at work for some energy-building movements. It’s best during those afternoon hours when you feel like taking a nap. Instead of reaching for more coffee, do some active reps, stand up at your desk, or take a lap around the floor. Who cares if you look strange doing lunges down the hallway, you’re staying active!!

Challenge a Friend

If you stay active with your co-workers, you’re more likely to commit to being healthy. I once worked at a place where we would race each other down 12 flights of stairs. This helped keep us awake and was also fun to do with a buddy. You could also wear a pedometer and compete with each other to see who has the most steps. Friendly competition keeps it interesting and fun!

What are some other ways to move and improve at work? Let me know what you think in the comments!

 

Advertisements

Start the Day with Positive Thoughts

One of the things I’m guilty of is checking all my notifications on my phone when I wake up. I’ll check my news feed and maybe look at Twitter or YouTube notifications first thing in the morning, exposing myself to possible negative news and glaring images. Since most of us keep our smartphones on the nightstand, we have an urge to reach for them when we first wake up. “I’ll just check the time,” I think. But then I keep checking more and more apps and notifications, and before I know it my thoughts are running in different and negative directions.

More than ever before, we are being bombarded with negative messages in the media and in our news feeds first thing in the morning, leading to an increase in depression, stress, and a feeling of being overwhelmed early in the day. This can lead to headaches and anxiety, and make us more likely to say we had a bad day at the end of it.

Instead of starting the day like this, do something you enjoy, such as meditation, exercising, or just relaxing with a cup of coffee. This can help to start your day on a more positive note. It protects you from the gloom-and-doom news of the world, and gives you more space to switch into a positive place in the morning. Get an “old-timey” regular alarm clock that doesn’t come with a bunch of distractions and put that smartphone in another room if you have to.

One of the main reasons for stress in our lives is the feeling of powerlessness we get when faced with things outside of our control. Instead of feeling this way, put yourself in control of the situation by doing something to problem solve. For example, if you see bad news on Facebook about something, think about what you could do about it. You could donate money to an organization that supports a cause you care about instead of feeling helpless against it.

These are a few ideas about how to start you day on a positive note, and how to take control of those stress feelings. Let me know if you have any luck with these in the comments!