In 2008, the International Journal of Workplace Health and Management published a study that showed workplace exercise has a positive effect on mood and work performance. For today's commonly sedentary U.S. professional, there has been an alarming rise in excess weight, obesity, diabetes and heart disease. It is more important than ever to implement exercise into your busy workday, not only for your mood, but for your long-term health. Although you may not have easy access to a gym at lunchtime, this task is easier than you may think.
Stretches
Sitting in front of a computer all day can make you feel exhausted and uncomfortable. You may experience tightness in your neck and upper back, or suffer from lower back pain. Stretching at your desk helps reduce muscle tension and improves blood circulation. Stretching can also improve your frame of mind by reducing stress and increasing your mental alertness. MayoClinic.com says performing stretches at your desk can provide immediate relief from soreness and fatigue, and you can do them multiple times per day.
Isometric Exercises
Strength training is also an important component of fitness, but many professionals do not have the luxury of taking time to go to the gym. Isometric exercises -- contracting and holding muscles in a flexed state -- are a great way to implement strength training into your work life and can be performed for each of your major muscle groups. For instance, extend your leg in front of you and feel the squeeze in your quadriceps for 10 seconds and then release. Repeat five times for each leg. Next time you are on a long phone call, put your phone on speaker and perform isometric contractions while you talk.
Extra Calorie Burners
Setting aside a block of time for some cardiovascular exercise is ideal, but if it isn't feasible, add extra office exercises that increase your heart rate into your routine. Park far away from the front door of your office building and walk farther. Take the stairs instead of the elevator. Walk to a coworker's office to talk in person instead of sending an email. Stand and pace when you are on the phone instead of remaining seated. Take a trip to the drinking fountain every hour. The calories that you burn doing extra activity will add up and help you keep your body weight from drifting upward.
Stress Reduction
Since stress is most likely an expected and very unwelcome part of your job, implement stress relief activities as well as physical exercises at the office. Reducing your stress at work will help keep you upbeat and reduce tension and your risk of developing stress-induced conditions such as high blood pressure. Some stress reduction exercises you can implement into office life are listening to soft music, taking your allotted breaks, using a minute to take in deep, slow breaths and even taking a 15-minute power nap.
References
- "International Journal of Workplace Health Management"; Exercising at Work and Self-Reported Work Performance; J.C. Coulson, et al.; 2008.
- MayoClinic.com; Office Exercise: How to Burn Calories at Work; September 2009
- "Corporate Wellness Magazine"; Taking Stress Management Techniques From the Office to Your Home; Phalla Keng, et al.; June 2010
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