Guest Post by Jennifer Lima

Posted on February 24, 2013

Our bodies aren’t designed to sit for long periods of time.  If your desk isn’t attached to a treadmill, you may be spending too much time seated and that can put you at risk for health problems, including obesity, diabetes, and even cancer.

Watch this clip below for Jen’s best tips for incorporating healthy habits and exercise into your work day.

Here are some more tips to keep your blood flowing and your heart healthy.

1. Do an early morning workout.

Outdoor boot camps have exploded on the fitness scene.  Many boot camps offer early morning classes beginning at 6:00 am or even earlier. Most gyms offer early morning group exercise classes. Try a spinning, rowing, or a treadmill class. If you aren’t a group exercise enthusiast, go out for an early morning run and follow up with at least 15 minutes of deep stretching indoors while your muscles are still warm.

2. Incorporate exercise into your lunch hour.

Try a quick workout during your lunch hour.  If your company provides a designated area for fitness, take advantage of it! If weather permits, take a brisk walk, jog or run. If that is out of the question, dim your office lights and try some deep yoga stretching. Make sure you have a snack prior to your workout and leave enough time for lunch after your workout to replenish your protein and blood glucose stores.

3. Try to take your meeting “On the Go.”

“Walking meetings” are gaining momentum in the workplace. Not only will you and your co-worker(s) get your blood flowing, but being outdoors allows you to soak up some beneficial Vitamin D (and the fresh air might even help inspire some creativity!)

4. Get Up and Move!

Set a timer on your smart phone and “Get Up and Move” every 30 minutes.  Walk to the bathroom, your colleague’s office, or the break-room. If there are stairs in your building, use them! Try not to sit for longer than 30 minutes without standing up and stretching your legs.

Everyone benefits from extra activity, even your boss. It boosts energy and alertness, can prevent burnout and even spark creativity!

How do you squeeze healthy living and exercise into your work day? Tell us in the comments below.

Meet Jennifer

Jennifer Lima is the owner of Energeia Fitness in Los Gatos, California. She is a nationally certified personal trainer and nutrition fitness specialist. When she isn’t coercing her clients into doing ridiculously effective exercises, she enjoys riding her dirt bike, rock climbing and watching Downton Abbey in plank position.

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