All About You Fitness, LLC - 4 Rubens Walk Fredericksburg, VA 22405
phone (540) 273-7189 Contact murdockgeorge@msn.com
phone (540) 273-7189 Contact murdockgeorge@msn.com
Neither the United States Marine Corps nor any other component of the Department of Defense has approved, endorsed or authorized this activity.
All About You Fitness, LLC has assembled the following list of Frequently Asked Questions to help you make informed decesions about your exercise programs.
We hope that you find this inofrmaiton useful and if you have any addtional questions please do not hesitate to give us a call or drop us an email.
We hope that you find this inofrmaiton useful and if you have any addtional questions please do not hesitate to give us a call or drop us an email.
How much exercise do I need every day?
Answer: For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. Remember, the more active you are, the greater the benefits. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. At any age, gentle stretching is also important.
Answer: For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. Remember, the more active you are, the greater the benefits. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. At any age, gentle stretching is also important.
Should you Exercise when Your sick? I have a Cold but no Fever
Yes, you can continue with mild or moderate activity if you have a cold with no fever. Exercise may even help you feel better - by temporarily relieving nasal congestion.
So how do you determine if you're too sick to exercise? Here's a good rule of thumb: If your symptoms are "above the neck" - such as runny or stuffy nose, sneezing, or sore throat - you can proceed with your workout.
However, if your symptoms are "below the neck" - such as chest congestion or tightness, hacking cough, or upset stomach - you should postpone your workout. Also, you shouldn't exercise if you have a fever, fatigue or widespread muscle aches. Rarely, exercising with a fever has been associated with inflammation of the heart muscle (myocarditis).
As always, use common sense. If you're not feeling well but still want to exercise, reduce the intensity of your workout and listen to your body. If your symptoms worsen with exercise, stop and rest. Missing a few days of exercise isn't the end of the world.
Yes, you can continue with mild or moderate activity if you have a cold with no fever. Exercise may even help you feel better - by temporarily relieving nasal congestion.
So how do you determine if you're too sick to exercise? Here's a good rule of thumb: If your symptoms are "above the neck" - such as runny or stuffy nose, sneezing, or sore throat - you can proceed with your workout.
However, if your symptoms are "below the neck" - such as chest congestion or tightness, hacking cough, or upset stomach - you should postpone your workout. Also, you shouldn't exercise if you have a fever, fatigue or widespread muscle aches. Rarely, exercising with a fever has been associated with inflammation of the heart muscle (myocarditis).
As always, use common sense. If you're not feeling well but still want to exercise, reduce the intensity of your workout and listen to your body. If your symptoms worsen with exercise, stop and rest. Missing a few days of exercise isn't the end of the world.
5 Steps to getting a Fitness Program Started
Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
· Your pulse rate before and after a one-mile walk
· How long it takes to walk one mile
· How many push-ups you can do at a time
· How far you can reach forward while seated on the floor with your legs in front of you
· Your waist circumference at the level of your navel
· Your body mass index
Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
· Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race? Having clear goals can help you gauge your progress.
Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity - or 150 minutes of vigorous aerobic activity - a week. Adults also need two or more days of strength training a week.
· Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
· Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
· Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
· Allow time for recovery. Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
· Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.
Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
· Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
· Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
· Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
· Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
· Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.
Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
· Your pulse rate before and after a one-mile walk
· How long it takes to walk one mile
· How many push-ups you can do at a time
· How far you can reach forward while seated on the floor with your legs in front of you
· Your waist circumference at the level of your navel
· Your body mass index
Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
· Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race? Having clear goals can help you gauge your progress.
Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity - or 150 minutes of vigorous aerobic activity - a week. Adults also need two or more days of strength training a week.
· Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
· Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
· Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
· Allow time for recovery. Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
· Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.
Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
· Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
· Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
· Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
· Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
· Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.
10 Tips for staying motivated with your fitness program
Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.
1.Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2.Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3.Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4.Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5.Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6.Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7.Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8.Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals - and remind you that you're making progress.
9.Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10.Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.
Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.
1.Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2.Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3.Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4.Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5.Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6.Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7.Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8.Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals - and remind you that you're making progress.
9.Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10.Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.
7 benefits of regular physical activity
Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise
The merits of exercise - from preventing chronic health conditions to boosting confidence and self-esteem - are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.
1.Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.
Regular exercise can help you prevent - or manage - high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3.Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn - and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.
4. Exercise strengthens your heart and lungs.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.
Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system - the circulation of blood through your heart and blood vessels - work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you - but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.
6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.
Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.
7. Exercise can be - gasp - fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of physical activity today!
Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise
The merits of exercise - from preventing chronic health conditions to boosting confidence and self-esteem - are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.
1.Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.
Regular exercise can help you prevent - or manage - high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3.Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn - and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.
4. Exercise strengthens your heart and lungs.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.
Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system - the circulation of blood through your heart and blood vessels - work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you - but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.
6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.
Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.
7. Exercise can be - gasp - fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of physical activity today!
How to burn calories while you work
Office exercise 101
Sure, you know you can park at the far end of the parking lot and take the stairs instead of the elevator. These are great ideas, but there's even more you can do to burn calories during your workday - especially if you sit at a desk most of the day. Consider 10 creative ways to make office exercise part of your routine:
1.Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.
2.Look for opportunities to stand. You'll burn more calories standing than sitting. 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.
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. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
4.Trade your office chair for a fitness ball. A firmly inflated fitness ball can make a good chair. 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 exercises during the day.
5.Keep exercise 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.
6.Get social. Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes - and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
7.Conduct meetings on the go. When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
8.Pick up the pace. If your job involves walking, do it faster. Take long, easy strides, and remember to breathe freely while you walk.
9.If you travel for work, plan ahead. Exercise doesn't need to go by the wayside when you're traveling. If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities - such as treadmills, weight machines or a pool - or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
10.Try a treadmill desk. If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill - with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk - you may be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.
Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!
Office exercise 101
Sure, you know you can park at the far end of the parking lot and take the stairs instead of the elevator. These are great ideas, but there's even more you can do to burn calories during your workday - especially if you sit at a desk most of the day. Consider 10 creative ways to make office exercise part of your routine:
1.Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.
2.Look for opportunities to stand. You'll burn more calories standing than sitting. 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.
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. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
4.Trade your office chair for a fitness ball. A firmly inflated fitness ball can make a good chair. 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 exercises during the day.
5.Keep exercise 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.
6.Get social. Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes - and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
7.Conduct meetings on the go. When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
8.Pick up the pace. If your job involves walking, do it faster. Take long, easy strides, and remember to breathe freely while you walk.
9.If you travel for work, plan ahead. Exercise doesn't need to go by the wayside when you're traveling. If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities - such as treadmills, weight machines or a pool - or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
10.Try a treadmill desk. If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill - with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk - you may be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.
Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!
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