8 Ways to Stay Healthy Without a Gym

For your New Year’s Resolution, some quick workouts at your desk, a meeting, or places in between.

By Sandi Alexander Tuttle, communications manager, Environment, Health, Safety and Sustainability, Xerox

Workout at WorkIf your company doesn’t have an exercise facility, don’t feel left out nor is there any need to cross exercise off your list of New Year’s Resolutions. You can do plenty of things you can do to stay healthy while on the job, and some are as simple as taking a short break with coworkers.

  1. Take a walk. Even a 10-minute walk will help you feel energized for up to two hours afterward.
  2. Take every opportunity to stand. Each time your phone rings, every hour or during conference calls. You’ll burn 12 to 30 more calories per hour than sitting!
  3. Make your office your gym. Use a stable chair for dips or leg raises. Use your desk or the wall for push-ups.
  4. Have a walking meeting. Ideas flow when you’re on the move.
  5. Include a walk or stretch break during meetings over 60 minutes. Include the break as part of your agenda.
  6. Keep small hand weights, a kettle bell or resistance bands in your office and pump out a few reps.
  7. Take the stairs. Stair climbing helps increase leg strength, balance and aerobic capacity.
  8. Start a walking group or activity challenge with your coworkers. A common goal — and sometimes a little friendly competition — can help you maintain motivation.

(This was excerpted from an article that was first published in Real Business, a website from Xerox that provides ideas and information for decision makers in business and government.)

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  1. jan harrington December 30, 2013 - Reply

    Get into an exercise routine – that way, you will likely keep to it.

  2. peter lim January 5, 2014 - Reply

    I will start with step 1 every 2 hours. 🙂

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