The average American spends 8.8 hours or roughly 36 percent of his day at work, says the Bureau of Labor Statistics. That means that along with work, spending time with family, eating and sleeping, there isn't much time left over to be active. Luckily, a creative person can find sneaky ways to be active while at the office. Don't allow your office to be a hotbed of laziness; encourage yourself and your coworkers to stay active by making simple substitutions and finding ways to exercise even when you have to work late.
Commuting
Rethink your commute. If you live close enough that you can ride a bike to work, swap your four-wheel ride for two wheels, recommends the Mayo Clinic. Or try walking a few blocks to get to public transportation. You'll get extra exercise and reduce emissions. If your commute is too long to walk or ride, park far away from the front door and opt for the stairs over the elevator to sneak in some healthy cardio.
Communication
Say "no" to interoffice email. Instead of shooting a message to Judy to see if she wants to have lunch or got your report together, walk to her office and talk to her instead. Not only is it more personal, but it gets you away from your desk and moving throughout the day. Make a goal to never send an email when a personal visit will do.
Office Furniture
Swap your cushy office chair for an exercise ball, suggests business website GearFire.com. A 65-cm ball is usually the right size for offices, and you can get sizes as large as 85 cm to suit your desk perfectly. An exercise ball will force you into better posture and engaged abdominals, and will get you out of the habit of sitting in your chair all day. You can bounce while you type, crunch while you dictate and even use the exercise ball to sneak in fitness breaks throughout the day.
Break Time
Take regular fitness breaks and lunches each day. Instead of eating at your desk, get away from the office and walk to the park to eat your lunch. Jog up and down the stairs a few times instead of hanging out in the break room for coffee, or keep a set of weights nearby that you can lift as you have a quick and healthy snack, suggests the Mayo Clinic.
Coworkers
Start an office weight-loss pool, running group or officewide fitness activity. You'll need to first check with management or human resources, but on their OK, you can invite coworkers to join you in your efforts to exercise at the office. Offer prizes and a competition for the most weight loss or simply meet up with your coworkers to go jogging before work each morning. Your fellow office workers can be your motivation in becoming more fit at work.
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