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Workplace exercises: How to burn calories at work

You may spend your workdays at a desk, but you don't need to take it sitting down. Make workplace exercises — from fitness breaks to walking meetings — part of your routine.

By Mayo Clinic staff

If you're doing your best to set aside time for physical activity either before work or after work, good for you — but finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 10 ways to make workplace exercises part of your routine.

No. 1: Make the most of your commute

Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

No. 2: Look for opportunities to stand

You'll burn more calories standing than sitting.  Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

No. 3: Take fitness breaks

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

No. 4: Trade your office chair for a fitness ball

Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other workplace exercises during the day.

No. 5: Keep fitness equipment in your work area

Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

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References
  1. McCrady SK, et al. Sedentariness at work: How much do we really sit? Obesity. 2009;17:2103.
  2. Beers EA, et al. Increasing passive energy expenditure during clerical work. European Journal of Applied Physiology. 2008;103:353.
  3. Levine JA, et al. The energy expenditure of using a "walk-and-work" desk for office workers with obesity. British Journal of Sports Medicine. 2007;41:558.
  4. Thompson WG, et al. Feasibility of a walking workstation to increase daily walking. British Journal of Sports Medicine. 2008;42:225.
  5. Levine JA, et al. Move a Little, Lose a Lot. New York, N.Y.: Crown Publishing Group; 2009:53.
  6. 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed June 23, 2011.
  7. Armiger P, et al. Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010:141.
  8. Ohlinger CM, et al. The effect of active workstation use on measures of cognition, attention, and motor skill. Journal of Physical Activity and Health. 2011;8:119.
SM00115 Sept. 24, 2011

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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