So what’s wrong with sitting all day and getting your exercise outside of work hours? Research shows too much time in that chair increases your risk of dying from heart disease and cancer… even if you get regular physical activity. Assuming you can’t quit your desk job, we asked Dr. Mike Roizen of The Cleveland Clinic Wellness Institute to share his favorite ways to burn calories at work.
1. Buy a treadmill desk
You can read, or even type, while clocking 1.5 to 2 miles per hour. If a treadmill desk is beyond your budget, or you don’t want to glisten while you work, a standing desk is another option. A variety of companies make desks that are easily adjustable, allowing you to alternate between sitting and standing.
2. Force yourself to take breaks
Get you from your desk and walk at least every two hours, even if you don’t have to go to the bathroom. Another way to force yourself to get up from your desk… instead of sending an email or picking up the phone, go talk to your co-workers!
3. Hold walking meetings
If you’re meeting one-on-one, stroll while you talk.
4. Walk after each meal
Start your lunch break with a short walk. If you’re too hungry, eat first and go for a stroll immediately afterward. This is a great habit to get into at dinnertime, as well. If you’re eating out, rather than use the valet, part a few blocks away and walk to the restaurant.
5. Use phone time as exercise time
When you’re on your cell phone, walk and talk. The bottom line, use as many minutes as actively as possible.
Why pair work with a workout?
Again and again, studies have demonstrated how important regular exercise is to our health. There’s also lots of good news and great benefits around moving more at work. Researchers have found that adults who move more in their free time are leaner as they age. The study monitored those who were active during free time, but if your job doesn’t allow for a lot of free time, why not incorporate that physical activity during your work day — and still reap the benefits?
