How to Increase Your Physical Activity While You Work

CoachMel Exercise 5 Comments

What’s the simplest way to increase your work efficiency and decrease your stress levels?

It’s simple: exercise!

And, there are some easy ways to add physical activity into your working day, without it becoming too much of a burden on your already busy schedule.

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But first, why is exercise so beneficial for work efficiency?

Well, it increases the blood and oxygen flow to our brains, it uses any excess adrenaline (released when we feel stressed), and it also releases those ‘feel-good-factor’ endorphins, which help to elevate our mood.

Here are some tips for exercising during the working day?

1. Make the most of your commute

If you can, walk or bike to work. Or, if you travel by bus, get off a few stops earlier, and walk the rest of the journey.

2. Stair climbing

Taking the stairs instead of the lift is an easy way to burn more calories throughout the day.

On average you will use around 100 calories in 10 minutes walking up and down stairs. By running, the calories burned will increase to 191.

3. Coffee breaks

Take a 10 minute walk during one of your coffee breaks each day.

Go outside if possible, the fresh air will do you good,  and the change of scenery will help to increase work productivity.

4. Make the most of your lunch-time

Why not walk to the sandwich bar? Or, if you bring lunch with you, walk to the local park and eat it there.

5. Start a lunch-time exercise group

Having a regular routine and the support from your friends, will help you to stick with your exercise program, so why not try to get other co-workers involved, too?

6. Personal delivery service

Rather than sending an email, deliver messages or discuss issues in person with your co-workers.

The additional exercise will really add up over the course of a week.

7. Regular stretching

Stretch every hour to help you focus better on your current tasks.

8. Make an exercise schedule

Plan for your physical activity just as you would any other appointment during the day. This way, interruptions won’t be so likely to change your plans.

Remember, if you exercise after work, try to come to work prepared by bringing your sports clothes with you. This way you will be ready to get started immediately.

Joining a gym close to your work may also be a good way of encouraging you to attend more regularly.

How do you keep active at work? I’d love to hear from you.          

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Comments 5

  1. kathryn

    No problems re link Melanie. This is a great post and an important reminder that a key part of being healthy is moving more and this can take many forms.

    I’m personally rubbish at sport, but I love walking and take any opportunity possible to get out there and have a march around. I try to do my shopping on foot, get to friends’ houses on foot, and go part of the way to work on foot. It’s all about making activity a normal part of your day.

  2. Melanie

    Kathryn – I love walking too, and we just got a little dog, which is really great for making me go out walking! It’s definitely good if you can try to walk everywhere, ‘making it part of your day,’ I like that!!! 🙂

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