6. Join forces
Organize a lunchtime walking group. Enjoy the camaraderie of others who are ready to lace up their walking shoes. You can hold each other accountable for regular exercise — and offer encouragement to one another when the going gets tough.
7. Conduct meetings on the go
When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building, or if the weather cooperates, take your walking meetings outdoors.
8. Pick up the pace
If your job involves walking or biking, do it faster. The more you walk and bike, and the quicker your pace, the greater the benefits.
9. If you travel for work, plan ahead
If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to fit into a suitcase. Of course, you can do jumping jacks, planks, crunches and other simple exercises without any equipment at all.
10. Try a treadmill desk
Consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you might be able to walk while you work.
In fact, research suggests that overweight office workers who replace sitting computer time with walking computer time might lose weight and increase daily physical activity. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn. Although, you'll probably need to keep the speed at 1 mph, as it's more challenging to type if you walk faster than that.
Want more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts.
May 10, 2017
See more In-depth
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Nov. 10, 2016.
- Get moving: Easy tips to get active! American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Get-moving-Where-do-I-start_UCM_307978_Article.jsp. Accessed Nov. 10, 2016.
- Armiger P, et al. Stretching programs for the whole body. In: Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010.
- Koepp GA, et al. Treadmill desks: A 1-year prospective trial. Obesity. 2013;21:705.
- Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. March 30, 2017.
- Lowe BD, et al. Unstable sitting in the workplace — Are there physical activity benefits? American Journal of Health Promotion. 2015;29:207.