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Office exercise: How to burn calories at work

You may spend your workdays at a desk, but you don't need to take it sitting down. Make office exercise — from fitness breaks to walking meetings — part of your routine.

By Mayo Clinic staff

If you're doing your best to set aside time for physical activity either before work or after work, good for you. But finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? 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. If you drive to work, park at the far end of the parking lot.

2. Look for opportunities to stand

You'll burn more calories standing than sitting. Stand while talking on the phone. Better yet, 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 or stability 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 fitness 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.

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References
  1. McCrady SK, et al. Sedentariness at work: How much do we really sit? Obesity. In press. Accessed June 5, 2009.
  2. Fidler JF, et al. Feasibility of using a walking workstation during CT image interpretation. Journal of the American College of Radiology. 2008;5:1130.
  3. McAlpine DA, et al. An office-place stepping device to promote workplace physical activity. British Journal of Sports Medicine. 2007;41:903.
  4. Levine JA, et al. The energy expenditure of using a "walk-and-work" desk for office workers with obesity. British Journal of Sports Medicine. 2007;41:558.
  5. Physical activity in your daily life. American Heart Association. http://www.heart.org/presenter.jhtml?identifier=2155. Accessed June 5, 2009.
  6. Selecting and effectively using stability balls. American College of Sports Medicine. http://www.acsm.org/AM/Template.cfm?Section=brochures2&Template=/CM/ContentDisplay.cfm&ContentID=4740. Accessed June 5, 2009.
  7. Walking: A step in the right direction. Weight-control Information Network. http://www.win.niddk.nih.gov/publications/PDFs/walking2004.pdf. Accessed June 5, 2009.
  8. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed June 5, 2009.
  9. NEAT makeovers: Small changes equal radical results. In: Levine JA, et al. Move a Little, Lose a Lot. New York, N.Y.: Crown Publishing Group; 2009:53.

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Sept. 24, 2009

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