Get Your Movement In

Working a desk job, while paying well, comes with a high physical price. Professional women are busy with work and family and sometimes it is hard to fit in a formal workout. While I am an advocate of taking an hour each day for personal time doing something for you, like a formal workout or meditation, I also understand the realities of meetings and family obligations. While you may not be able to get in your formal workout each day, with a few minor tweaks to your daily routine, physical activity does not have to completely take a back seat. I have worked both in an office and from home and they each present their own unique challenges for busy women striving to lead a more active lives. Below I have provided some tips for achieving a higher activity level while on the job for both at home workers and those who work in an office.

Office Work Movement Suggestions

· Park far from the entrance: This way you are taking a few extra steps into the office each day. You may wish to bring your heals in a bag and wear your sneakers so you can get a brisk walk.

· Take the scenic route: When getting coffee, water or even taking a bathroom break, don’t go to the coffee maker, water dispenser or bathroom in your immediate area. Try visiting the facilities in another department. You will not only take in a few extra steps but you may make some new friends along the way.

· Take an Active Lunch: Most people usually get an hour for lunch so why not spend half of that hour eating and the other half walking alone or with friends. A lot of people complain about feeling tired after lunch, a nice walk is not only a way to burn a few extra calories but get the blood flowing as well.

· Take an Activity Break: Did you know the average smoker takes three 13 minute smoke breaks a day? Imagine if you took three 10 minute activity breaks in a day, you would be getting in an additional 30 minutes of activity each day. Next time you are working at your desk, set an alarm to take a break for 10 minutes. If you have an office you can do some calf raises, squats or even pushups. You may also use this time to walk outside, around the building or try walking up and down the stairs a few times.

Work from Home Movement

· Take Activity Breaks: Get away from your desk and move. Set your timer if you have too but get up each hour and do something. Suggestions: jumping jacks, pushups, household chores (great calorie burner)

· Always take a lunch: I found taking a lunch working from home more difficult than taking one in an office because you get caught up in what you are doing and often times there is no one there to interrupt you and your day seems to just blend together. Well I am telling you to make the effort to take a lunch and make it an active one. When you are working on site you don’t like your boss or co-workers to cheat you out of your 30 minutes to an hour so don’t cheat yourself either. Spend half of your lunch eating and the other walking or climbing the stairs.

I hope you have found these suggestions helpful. Please let me know some of yours.