Without question one of my biggest challenges when it comes to physical fitness is keeping active despite my work schedule.
I would imagine this is especially challenging for people trying to get started or get back into exercising when a work schedule is so demanding.
This can be tough. It can cause people to give up on getting into physical fitness.
Understandable, since people have priorities. We all have to pay bills and take care of a variety of responsibilities.
There were definitely periods of time in my life when I neglected to stay with a regular workout routine because I convinced myself there just wasn’t enough time in the day.
Some days it can definitely feel that way.
Not to mention the fact that after a busy and exhausting day, one of the last things you might want to do is start working out.
Who has the energy for that?
Well, if you’re one of those people who are struggling to balance a busy work schedule with staying physically active you’re in luck.
There’s no reason for you to give up.
These are some simple workout tips for beginners that you can put to use right away.
Just because work has you grinding at all hours of the day and night, doesn’t mean there isn’t always a way for you to keep yourself active and healthy.
It’s so important considering it’s been proven time and again how physical exercise, even a little daily movement, does the body good.
Related Article: Bodyweight Exercise For Beginners You Can Do Anywhere
So the good news, if you can call it that, is that you don’t have to give up earning a living just to stay in shape.
The bad news is you still have to exercise. This means you have to move around. So far, the magic pill to keep you fit still hasn’t been invented.
I will be sure to let you know about it the moment it comes out.
In the meantime here are some things to consider if you’re looking to stay physically active while maintaining a busy work schedule.
So What Do I Need To Do?
So what you want to be shooting for is approximately 150 to 300 minutes of physical activity a week.
In that mix, you want to try and find two or more days a week where you are mixing in strength training activities.
Now you might be looking at those numbers and wondering where you are going to find 30 minutes to an hour a day to exercise. You’re too busy. It can’t be done.
More good news. Simply being active for a few minutes at a time, a few times a day has tremendous benefits.
Studies have shown that people who stayed active for 15 minutes a day were in significantly better shape than those who had no physical activity. I’m paraphrasing but you get the idea.
Get moving!
This little bit of physical activity reduced the likelihood of all kinds of problems and increased life expectancy. This is one of my favorite workout tips for beginners struggling to balance a busy work schedule.
So you’re wondering how could you possibly start to incorporate the idea of small intervals of physical activity throughout your work day.
Here’s some ideas i’ve picked up over the years:
First off, if your work has you spending many hours a day in a sedentary position at a desk, you’re going to want to jump on the opportunity to move around.
Related Article: 5 Of The Best Exercises For A Beginner’s At Home Workout
On Your Way To Work
If you live in a city that has nice weather for good part of the year you might want to consider biking to work or even walking if you live not to far away.
A little trick you can try is commuting almost all the way in to work and then walking the rest of the way.
If you can figure a way to get a 15-20 minute walk to and from work every day it’s a great way to get some easy exercise in to your day.
Unfortunately, not everybody has the option to either cycle or get a good walk in as part of their daily commute to and from the office.
In which case, you should be on the lookout once you arrive at work for good opportunities to grab a little personal fitness time.
The first is probably the most obvious.
Once You Arrive At The Office
If you have the chance to take the stairs instead of using an elevator, definitely jump on that.
Even if you work in a giant skyscraper type building, get off a few floors early and give yourself some stairs.
It makes a huge difference over time.
Also, don’t be afraid to use those stairs during the day. I will often take breaks to do a few flights of stairs in a building if I’m stuck working there during a day.
Once you get to the office you have a bunch of options.
Turn Your Workstation Into A Healthy Place
A really amazing idea was shown to me by somebody I worked with in an office years ago. I think it’s probably caught on since but I hardly ever saw it at the time.
He was sitting on an exercise ball at his desk.
Turns out this is way better for your back than using a chair. It keeps your core engaged continuously because you have to balance a little on the ball. It also helps prevent you from slouching.
Also, there are a couple exercises you can do comfortably on the ball. You can do crunches for your abs and you can do body squats up and down on the ball.
Both exercises are great to get in while sitting at your desk.
Obviously, you’re not going to do hundreds of reps and sets but enough to give your body a break from not moving and sitting at the desk.
Related Article: The Plank Workout Challenge For Beginners
A Small Piece of Exercise Equipment
Another thing I saw at a friend’s office was simply a stationary pedal unit. This allows you to sit at your desk and pedal as if you’re on a stationary bike but without the discomfort of the bike.
I don’t know how long you’d want to do that in any stretch because you don’t necessarily want to work up a sweat while you’re working but it still keeps you moving.
Over the years I’ve also tried standing at the desk. This is better than sitting I think. It definitely feels better on the back but I don’t know how long you’d want to do it.
Better to shift back and forth from sitting and standing. This way, neither idea becomes too uncomfortable and allows you to move seamlessly through your work schedule.
That’s right I said seamlessly.
There are stand up desks available or attachments you can get for your desk top.
If your boss is really doing well, he/she might consider getting you a treadmill so you can actually work at your desk and be on the go at the same time.
I haven’t seen this often. I know it’s available. If you can pull it off and you like it, all the more power to you.
Get Away From The Desk
Some more creative ideas I’ve heard of include meetings on the go. These are pretty much work related discussions that you can have while walking around the office or outside in the fresh air.
If you can meet outside, I would highly recommend it. Who wants to sit in recycled air for much longer than you have to.
Something as simple as setting up your printer away from your desk so you have to take a small walk to pick up your work, can make a difference over time.
If you’re OK with doing that. I’m presuming you’re not printing out highly classified material that you don’t want anybody else in the office seeing.
As for brief ideas for exercising you can do at the office as part of keeping yourself moving I’ve touched on a few of them already.
Take A Fitness Break From Your Work Schedule
You can do a few squats up and down in your seat. You can do incline push ups off your desk but only if it’s sturdy enough to support you.
There’s always the time to do lunges and a series of stretches while you’re at work. Do these to keep your back and neck from getting stiff and the circulation smooth in your legs.
And of course, there’s always the option of taking some time out of the day, going outside and taking a walk. Especially if you’re somewhere with great weather.
Just do whatever you can to keep moving for short intervals throughout the day.
You don’t have to get in a full workout. Your boss will be wondering what you’re doing and why you’re sweating so much.
That would be ridiculous.
Related Article: Smart Ideas About Outside Exercise
The Wrap Up
You just need to move for a few minutes at a time, a handful of times throughout the day.
That should keep you healthy and in good shape until you have time for a full workout.
At first you might find it difficult to do this at work. Sometimes it could get tricky depending on your schedule.
You’ll just have to make time for it. Trust me, it’s completely worth it and you’ll be glad you did.
It will keep you from getting all cramped up and you might even find it improves your productivity. That’s a win for everyone in the workplace. You might start enjoying yourself so much you’ll forget you’re at work.
Well, we can still dream.
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