Exercise at Work: 3 Smart Ways to Trim Down on the Job
Naweko San-Joyz
January 11, 2008
If you plan to lose weight, do not let those 9-12 hours a day that you spend at the office get in the way of you and a trimmer waistline. Instead, use these three tips and reap the joys of a healthier, more fit you.
Method 1: Exercise at your desk
James A. Levine, M.D. Professor of Medicine at the Mayo Clinic Transplant Center has started a human resources craze. Employees are now requesting custom installed treadmills so that they can work at their computers and simultaneously take a stroll. Dr. Levine pioneered the concept of NEAT (Non-exercise activity thermogenesis [calorie burning])- an idea that could make a trip to the gym redundant.
NEAT’s driving principle is that instead of relying exclusively on exercise at the gym, people can burn calories slowly, but consistently throughout the day by performing normal daily tasks. Since not everyone works in mobile jobs like waiting on tables, construction work or delivering goods on bike, the other option is to exercise casually at your desk while typing.
However, walking on a treadmill and typing is not for everyone. Another option is to install a mini-bike stand beneath your desk. An added benefit of the mini-bike is the low noise level compared to a treadmill.
Pedaling will work your major leg muscles. Steady, yet slow pedaling allows you to burn between an additional 50-100 calories per hour at your desk.
Do it now
Mini-bikes are a versatile, affordable alternative to the office treadmill. Mini-bike stands are usually under one-foot tall and weight less than 10 pounds. Plus, you can find these mini-bikes for less than $50 new, or snag a used one for an even lower price online or at garage sales.
Method 2: Bring Your Lunch
How many calories do you consume each day during your lunch hour? If you are like most office workers, the answer depends on whether or not you had a conference or a party; went out for lunch; or prepared a meal yourself. This wide range of lunching options means that you could consume between 500-2000 calories just at lunch time. Daily dining this way can add two pounds a month to your body.
Do it now
Instead of leaving the nutritional value of your lunch up to mystery meals, pack your own lunch or stock your office refrigerator with pre-packaged meals with nutrition values right on the box.
Method 3: Create a Start! Walking Program
Chances are, more than one person at your job has weight loss concerns. That’s why the American Heart Association started the Start! Walking Program. This initiative encourages employers to “create a culture of physical activity”. The program aims to help people live longer, healthier lives.
With the program, companies set up “walking routes” in the workplace, encourage employees to use them, and celebrate and reward those employees who go from a sedentary lifestyle to a more active one.
Do it now
Setting up a Start! Walking Program at work is easy. You just contact the American Heart Association at http://www.americanheart.org. The AHA will then contact your company’s human resources department to get everything in order to start the fitness program.
Method 1: Exercise at your desk
James A. Levine, M.D. Professor of Medicine at the Mayo Clinic Transplant Center has started a human resources craze. Employees are now requesting custom installed treadmills so that they can work at their computers and simultaneously take a stroll. Dr. Levine pioneered the concept of NEAT (Non-exercise activity thermogenesis [calorie burning])- an idea that could make a trip to the gym redundant.
NEAT’s driving principle is that instead of relying exclusively on exercise at the gym, people can burn calories slowly, but consistently throughout the day by performing normal daily tasks. Since not everyone works in mobile jobs like waiting on tables, construction work or delivering goods on bike, the other option is to exercise casually at your desk while typing.
However, walking on a treadmill and typing is not for everyone. Another option is to install a mini-bike stand beneath your desk. An added benefit of the mini-bike is the low noise level compared to a treadmill.
Pedaling will work your major leg muscles. Steady, yet slow pedaling allows you to burn between an additional 50-100 calories per hour at your desk.
Do it now
Mini-bikes are a versatile, affordable alternative to the office treadmill. Mini-bike stands are usually under one-foot tall and weight less than 10 pounds. Plus, you can find these mini-bikes for less than $50 new, or snag a used one for an even lower price online or at garage sales.
Method 2: Bring Your Lunch
How many calories do you consume each day during your lunch hour? If you are like most office workers, the answer depends on whether or not you had a conference or a party; went out for lunch; or prepared a meal yourself. This wide range of lunching options means that you could consume between 500-2000 calories just at lunch time. Daily dining this way can add two pounds a month to your body.
Do it now
Instead of leaving the nutritional value of your lunch up to mystery meals, pack your own lunch or stock your office refrigerator with pre-packaged meals with nutrition values right on the box.
Method 3: Create a Start! Walking Program
Chances are, more than one person at your job has weight loss concerns. That’s why the American Heart Association started the Start! Walking Program. This initiative encourages employers to “create a culture of physical activity”. The program aims to help people live longer, healthier lives.
With the program, companies set up “walking routes” in the workplace, encourage employees to use them, and celebrate and reward those employees who go from a sedentary lifestyle to a more active one.
Do it now
Setting up a Start! Walking Program at work is easy. You just contact the American Heart Association at http://www.americanheart.org. The AHA will then contact your company’s human resources department to get everything in order to start the fitness program.
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