NIFS Healthy Living Blog

Are you one of the many Americans who are glued to a desk throughout the day? On top of that, do you have other responsibilities outside of your work hours that limit the amount of time that you can spend exercising throughout the week? Here are some ways that you can become more active at work. Remember, 30 minutes of physical activity five days a week can make a huge difference in your long-term health!

1. Bike or Walk to Work

If you can ride a bike or walk to work each day, you can add a significant amount of physical activity minutes to your week. If you have a bike path or walking trail near your home that leads to your work, this is an excellent option. Many do not have this luxury or live too far away, but that doesn’t mean it is completely out of the question. If you have a longer commute, you can drive to a path and park nearby and bike or walk the remainder of the trip. This is a great solution for those who work in busy cities.

2. Take the Stairs

Even if you are stuck at a desk the majority of the day, you can get in some quick cardio bursts if you have a set of stairs in your building. Anytime you have the opportunity to switch to a different floor, utilize the stairs instead of the elevators. For example, instead of using the restroom that is a few steps from your office, take the stairs to a restroom on a different level to sneak in some extra steps. (You can even go up and down a few extra times while you are up!) 

3. Walk on Your Lunch Break

Squeeze in a few extra minutes on your lunch break by taking a stroll around the block or through the hallways. If your time is limited, do not underestimate the value of a short 10-minute walk. The small additions of physical activity throughout your day add up fast! Some companies even offer incentive programs at work for walking so be sure to join in!

4. Walk During Meetings and Brainstorms

When possible, have meetings while walking. This can be especially beneficial during brainstorms. Instead of sitting for 20 minutes with a colleague discussing the next task, walk!

5. Desk Exercises

When you feel like you have brain block or just need to pause for a few minutes from what you are doing, complete a few exercises right at your desk! Try alternating between incline push-ups on your desk and body-weight squats for 3 sets, 10 to 15 reps for each exercise, for a quick burst of energy. All you need is your own body weight and your desk!

6. Sit on a Stability Ball

Not all companies will allow this, but if yours does you should definitely take advantage of it! Sitting on a stability ball throughout the day improves posture, strengthens the core, and is an excellent piece of equipment for a few quick desk exercises throughout the day. A regular stability ball will work, but balance ball chairs are excellent and provide additional ergonomic benefits.

7. Stand Up

Simply stand up at your desk when possible! Standing burns more calories than sitting and allows for your body to stretch from the seated position. Oftentimes we need to be seated to complete a job task, but you can easily stand during a phone call or while you are reading a long document. If you want to add an extra burst of cardio along with this, try marching in place to increase your heart rate.

Have specific questions on ways to incorporate more physical activity into your day? Sign up for a free fitness assessment with one of our expert trainers!

This blog was written by Stephanie Kaiser, ACSM certified Health Fitness Specialist. Meet our bloggers.

Can you find two and a half hours in your weekly schedule to devote to exercise? Most adults would say NO WAY! Not with my job, running the kids around, taking care of the house, and taking care of my parents. We are all busy, but the truth is, it only takes two-and-a-half hours a week of your time to lower your risk for diseases such as cardiovascular disease, Type-2 Diabetes, and some cancers, according to the Centers for Disease Control and Prevention.

The Health Benefits of Even a Little Activity

Would you be able to complete your list of to-dos if you were dealing with a serious health condition? The same amount of activity will also help you to control your weight, improve your mental health, and increase the strength of your bones and muscles. Wouldn’t it be great to feel stronger physically and emotionally and to have more energy throughout the day? It is possible!

Take one of my clients who has a very hectic schedule himself that changes constantly, making it difficult to make it in to NIFS every day. To combat this, he has purchased a foot peddler that he keeps at his desk to sneak in some extra physical activity when he is working to keep him on track with his fitness goals.

Fitting in Small Bouts of Exercise at Work

Think about what works for your situation and how you can find the time. Another option is to take a few minutes to complete a few exercises at your desk such as an incline push-up or body-weight squat followed by a quick walk around your office space or up and down the stairwell. Other quick-fix options include parking farther away from the front door of the store or at work, or taking the stairs instead of the elevator. You can do similar activities pretty much anywhere when you have a few minutes of downtime!

Finding the time is easier than you think! Even small bouts of exercise of only 10 minutes can contribute to your weekly total. First try to find time twice a day every day to walk for just 10 minutes. You only need to find 15 times a week (twice a day plus one extra) where you have 10 minutes to spare to reach your two-and-a-half hours! You could do this on your lunch break, while you are watching your kids practice, or by waking up 10 minutes earlier. Gradually, start adding more bouts of ten-minute activities into your day where you see fit. Making this positive change will make a huge difference in your health and you will be thanking yourself later in life for your lifestyle changes today!

Take that first step towards a more active lifestyle. Put down that mouse or smart phone right now and go for a 10-minute walk!

This blog was written by Stephanie Greer, NIFS certified Health Fitness Specialist. Meet our blogging fitness specialists at the NIFS website.

A Heart Attack Can Begin a Vicious Cycle of Depression and a Sedentary Lifestyle

A heart attack is a life-changing event that oftentimes occurs unexpectedly and can turn someone’s life upside-down. According to the American Heart Association, individuals are three times more likely to develop depression after a heart attack. Depression, being over cautious, or fear of another complication often leads these individuals to become sedentary. A sedentary lifestyle is dangerous because it can contribute to other health conditions such as diabetes, hypertension, high cholesterol, and obesity, to name a few. Have you or someone you know become a victim of this reoccurring trend?

Talk to Your Doctor

Ask your doctor questions about physical activity following a heart attack. Your doctor can tell you how to safely add exercise back into your daily routine. They typically recommend starting slowly with low-impact activities such as swimming, walking, or biking, and exercising for only a few minutes at a time in the beginning before building up to longer durations.

So what are you waiting for? Go talk to your doctor about rebooting your activity level! If you have been cleared to begin an exercise routine check out the NIFS Lifestyle Rx Program, which serves individuals who have been dealing with chronic health conditions. This program provides individuals with monitoring and the appropriate tools needed to be successful with their fitness goals based on their fitness level and medical conditions.

This blog was written by Stephanie Greer, HFS at NIFS and Lifestyle Rx Program Coordinator. Contact Stephanie by email.