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Quick Tips on Keeping Fit at Work

Jul 12, 2008
Meetings, projects and deadlines may fill your mind while at work each day, but what about your health? Even if you wanted to, the workday often leaves little time to work out, while lunch meetings, company celebrations and the fat-filled vending machine make it even more difficult to focus on staying in shape. Don't despair! Here are some simple tips to help you stay fit while still grinding the axe.

1.) Walk this way

A few simple changes can help you add more walking distance to your day, giving you an extra calorie-burning boost. Parking farther from the entrance of your building will add steps to your day, as will using a subway or bus stop farther from home. Also, increase your networking while adding some much needed movement by walking over to coworkers and personally asking or answering questions rather than e-mailing.

2.) Start packing

Stay away from the company's cafeteria and go back to your school days by packing your lunch, but this time leave out the Ho-Hos and Hi-C. Instead, add a spinach salad or flavored water when brown bagging it. Avoid drinking sugary sodas or juices that add on empty calories. Packing not only allows for healthier lunch options but it saves you money as well. Also, curb your afternoon stomach growls by packing an extra snack of granola, yogurt, berries, nuts or string cheese. These healthful snacks will satisfy your stomach and keep you away from unhealthy choices.

3.) Exercise while you e-mail

Try these simple exercises to increase your circulation as well as burn some pounds--all while sitting at your desk. Work out your rear by simply squeezing the muscles in your buttocks and holding for 5-10 seconds, doing 10 repetitions. You can do this while your computer is booting up or while on a conference call, thus working out and getting work done at the same time.

Work out your arms by keeping small weights (1-5 lbs.) at your desk. Do curls, triceps extensions or other arm workouts while reading. If you don't have weights, use something else that has some weight to it.

Finally, be sure to stretch and roll your shoulders and neck periodically. This, as well as keeping good posture, will keep your joints and muscles from becoming stiff. Leave a note or some other reminder on your desk to keep you consistent in doing these little exercises throughout the day.

4.) Get friendly

The best way to stay healthy is to have support. Ask around the office to see if others are looking to improve their health. Having a friend will motivate you to stay on track. Also, when others see you and your pal getting healthy, they may be motivated to do so as well. This could lead to an office overhaul to support a healthier lifestyle.

5.) Tackle the temptations

Office parties, candy dishes and offers to buy cookies or chocolates can lead anyone to stray from eating healthy. Beat these temptations by making small efforts such as eating smaller portions at the office party and politely telling coworkers you cannot buy snacks from their children because you're committed to healthy living. Also, keep the tempting vending machine or snacks in the break room out of sight to avoid slipping up. Try eating outdoors in a nearby park or playground. This will get you out in the fresh air and away from the temptations indoors.

These simple tips will lead to small changes in your daily routine but big changes in your life. In addition to having a healthier body, your energy level will be increased, thus giving you the drive you need to work harder. And who knows how that new hard work will be rewarded! A healthier lifestyle also will make you happier, and this happiness will rub off on the rest of the company, creating a pleasant work environment for all.

So try a few of these tips to make waves in your office as well as improve your health for years to come.
About the Author
Melissa Mashtonio writes for Manta.com, the authority for finding 45 million free small to large company profiles worldwide-and their related industries and products. Manta's Small Business Center features thousands of how-to-guides for small business owners.
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