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Posts Tagged ‘Everyday Exercise’

man and woman in business attire out for a walk

One of my new year’s resolutions for 2019 is to move more. I know that to be successful with my goal, I am going to have to incorporate physical activity into my 8 hour work day. Sitting for hours every day depletes my energy and leaves me feeling sluggish.

Being more physically active can reduce coronary heart disease, high blood pressure and type 2 diabetes. Other benefits of being more active include more energy, better sleep, a more active mind, and less stress. These are all beneficial, especially to my professional career, but again, it’s my job every day that is providing the most periods of sitting or sedentary behavior. This is problematic as research has called sitting “the new smoking”, and long periods of sitting have been linked to early death.

With a little effort and creative thinking, I was able to find some ways every day to accomplish my goal and work more physical activity into my time at work. Here are a few ideas to try:

Incorporate What You Like to do in Small Ways at Work: I take a barre class twice a week. In class, we use light weights and a small playground ball. I purchased an extra set for my office, so when I feel the need to move, I can grab them and do a few moves. If barre isn’t for you, grab a yoga ball to sit on, or bring in equipment you use and are familiar with.

Involve Your Office: Chances are good there is someone else in your office with a similar goal. Ask your coworkers to join you, or look for an office challenge to participate in. An office challenge can have the benefits of increasing physical activity, building office unity, and usually will provide an incentive. You could also suggest standing office meetings, which can provide an opportunity for activity but also help increase the productivity of meetings. Standing meetings can be up to 25% shorter than standard meetings!

Incorporate Physical Activity into Breaks or Lunch: Taking a walk during a break or planning to spend part of your lunch walking or taking an exercise class can be beneficial when trying to increase physical activity.

Walk or Ride Your Bike to Work: Consider starting your commute with some physical activity, if you live close enough to work to do so. If walking or riding isn’t an option, try parking a little farther away to increase your activity before and after work.

Consider Your Day: Can you walk over to a coworker instead of sending an email? Is walking and dropping a letter in the mailbox an option instead of adding it to the mail pile? Could you take the stairs instead of the elevator? Be aware of your daily habits and look for opportunities to include activity in the things you do every day.

Set a Timer: Consider setting a timer or alarm reminding you to stand up and stretch or go for a quick walk at certain points throughout the day. If you have a standing desk, use a timer to remind you to use your desk.

Need more ideas to stay active during your workday? Take a look at these exercises you can do from your office, and comment below with whatever strategies you might add to the list!

 

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension – Miami County, barton.345@osu.edu

Reviewed By: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension – Franklin County, lobb.3@osu.edu

 

Sources:

American Cancer Society (2018). Staying Active at Work. https://www.cancer.org/latest-news/tips-for-staying-active-at-work.html

John Hopkins Medicine. Risks of Physical Inactivity. https://www.hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/risks_of_physical_inactivity_85,p00218

Lobb, J. (2018). Work it at Work. Live Healthy, Live Well. https://livehealthyosu.com/2018/05/03/work-it-at-work/

Medline Plus. Health Risks of an Inactive Lifestyle. https://medlineplus.gov/healthrisksofaninactivelifestyle.html

Remley, D. (2016). Take a Stand Against Sitting. Live Healthy, Live Well. https://livehealthyosu.com/2016/06/08/take-a-stand-against-sitting/

Rini, J. (2015). Workplace Wellness Trend: Standing Desks. https://livehealthyosu.com/2015/08/13/workplace-wellness-trend-standing-desks/

Taparia, N. (2014). Kick the Chair: How Standing Cut Our Meeting Times by 25%. Forbes. https://www.forbes.com/sites/groupthink/2014/06/19/kick-the-chair-how-standing-cut-our-meeting-times-by-25/#7ea9900535fe

 

 

 

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How much physical activity do you get each week?

According to the Physical Activity Guidelines for Americans, the average adult needs at least:

150 minutes (2 hours and 30 minutes) of moderate-intensity physical activity each week (i.e. aerobic or “cardio” activity that gets you breathing harder and makes your heart beat faster)

OR

75 minutes (1 hour 15 minutes) of vigorous-intensity physical activity each week (i.e. aerobic or “cardio” activity that makes your heart rate and breathing increase to a point where it is difficult to talk)

Moderate Intensity Physical Activity examples: Walking briskly (3 miles per hour or faster, but not race-walking), water aerobics, bicycling slower than 10 miles per hour, tennis (doubles), ballroom dancing, general gardening. Vigorous Intensity Physical Activity Examples: race walking, jogging or running; swimming laps, tennis (singles), aerobic dancing, bicycling 10 miles per hour or faster, jumping rope, heavy gardening (continuous digging or hoeing), hiking uphill or with a heavy backpack.

That might seem like a lot of time to spend being active, but it’s really not! Think about the amount of time you spend watching TV each week. Thirty minutes of activity a day, when performed five days a week, meets the guideline. It is the equivalent of five 30-minute TV shows or one to two movies! And, experts say that those thirty daily minutes of activity can be further broken down into 10 minute segments, yet still help prevent disease and reap health benefits.

If you’re not currently meeting the Physical Activity Guidelines for Americans, consider incorporating short (10-minute) segments of exercise into your workday. There are many exercises that can be done in your office or from home with no equipment required, such as:woman-2819502_640

  • Squats
  • Lunges
  • Wall sits
  • Planks
  • Knee raises
  • Standing crunches

If you have a sturdy desk or table, you can also do incline push-ups or triceps dips to work your arms. And, if you have a chair nearby for support, you can do leg raises (forward, backward or sideways), donkey kick-backs, or calf raises. To mix things up a little more, use paper plates as sliders and do additional exercises, such as:

man-2754215_640

  • Mountain climbers
  • Plank jacks
  • Arm circles
  • Standing leg circles
  • Hamstring curls

If you don’t mind working a little harder (i.e. possibly breaking a sweat), either at home or during the workday, you can design your own 10-minute workout using a timing scheme to rotate through a few exercises of your choice. For example, you might choose to do:

  • 45 seconds of an exercise with 15 seconds of rest, repeated 10x (either the same exercise or different ones).
  • 30 seconds of one exercise alternated with 30 seconds of another, repeated 10x.
  • An exercise ladder where you choose two exercises (A & B). Start with 10 repetitions of exercise A followed by 1 repetition of exercise B, working up/down until you end with 1 rep of exercise A and 10 reps of exercise B.

So, next time you think you don’t have enough time in your week to exercise, think again! Strive to incorporate short (10-minute) segments of activity into your day until you achieve at least 150 minutes each week.

 

Author: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County, lobb.3@osu.edu

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County, harmon.416@osu.edu

 

Sources:

2008 Physical Activity Guidelines for Americans. https://health.gov/paguidelines/guidelines/summary.aspx.

Centers for Disease Control and Prevention (2015). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm.

Moorhead, Rebecca. Work it… At Work: Exercises to Fit Into Your Work Day. Presented on February 14, 2018. Moorhead.41@osu.edu.

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The Centers for Disease Control recommends we get 30 minutes of exercise a day at least 5 days a week.  However, most people say they don’t have the time.  Between the demands of a busy lifestyle – work or school, family and errands –  it may be difficult to get a trip to the gym into your day.  While we all know it’s important to get physical activity every day, you don’t have to belong to a fitness center to get the benefit of exercise.  Here are ten ways to “sneak” exercise into your daily routine:

At Work –

  • Have a message to deliver to a coworker?  Need to talk to your boss?  Don’t call them or send them an email message.  Get up from behind your desk and walk to their office to talk to them in person.
  • Take a 10 minute brisk walk at lunchtime.  It will refresh you – mind, body and spirit!  If the weather is bad, walk in the halls or around the office.
  • When going to the vending machine or restroom, take a longer route back to your office.  ALWAYS take the stairs instead of the elevator.

At Home –

  • House cleaning is great exercisebikeridegenerations!   Window washing, vacuuming, dusting and doing laundry may seem mundane, but they’re great workouts for different muscle groups.  Wash your car by hand instead of going through an automatic carwash.
  • Instead of grabbing a snack during the television commercials, do some quick stomach crunches, push-ups and jumping jacks.  Dancing counts, too!
  • Practice working on your green thumb.  Gardening is great exercise and gets you outside in the fresh air.
  • Enjoy the great outdoors with your family.  A short hike, bike ride, or simply playing with your children is exercise – and it’s great fun!

In the Community –

  • Don’t park your car in a front row space.  Instead, park as far away as you can from your destination and walk.  If you take a bus or train, get off a stop earlier and walk the rest of the way.  Avoid the drive thru at a fast-food restaurant, pharmacy or bank.  Get out of your car and go inside the building.
  • Standing in line at the bank or grocery store?  Do some calf raises, shoulder lifts, or ankle circles.
  • Enjoy a day at a museum, park, or window shopping.  Yes, it does count as exercise!

Written by:  Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.

Source:  The Centers for Disease Control, Recipe4Living Family of Sites.

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