Squeezing a workout into the workday can be challenging. When it isn’t possible, these strategies, from personal trainer Neal Pire, owner of Inspire Training Systems in Ridgewood, N.J., help to at least make the workday less sedentary. That’s increasingly important: A study published this month in the online journal BMJ Open showed that sitting for more than three hours a day can reduce life expectancy by two years, even in physically active people.
Build a walk into your commute
Car commuters can park a distance from the office and walk the rest of the way. Bus or train riders can get off a stop earlier and walk. People in elevator buildings can opt for the stairs for all or part of their vertical journey.
Hit the Water Cooler
Rather than drinking from a large water bottle at your desk, take a mug to the water cooler and fill it each time you’re thirsty to build in more steps.
Turn the Stairs into your Gym
“I’ve had clients who go to the office stairwell, which is often quite private, and they will climb a flight and then use the platform to do sets of squats, lunges, step-ups, and push-ups off of the steps,” says Mr. Pire. If you can break away for three 10-minute sessions a day you easily get your 30 minutes of exercise in.”
Walk and Talk
Use a wireless transmitter or receiver and take all of your phone calls while walking or pacing around the office. “If you have a small meeting with colleagues planned, do it as a “walk and talk” instead of opting for sitting in a conference room,” Mr. Pire says.
Jen Murphy, Wall Street Journal, July 23, 2012
Contact Never Give Up Fitness