Exercise while you work

There is a simple way to increase your efficiency and decrease the stress: exercise while you work. Hold that groan - there are some fun and easy ways to slip healthy physical activity into your working day without it becoming a chore.

Physical exercise is a great way to release tension and clear your mind, as well as maintaining a healthy body. So how does exercise help your mind? By increasing the blood and oxygen flow to the brain and increasing chemicals in the brain that assist processing and applying information.

Exercise also uses up excess adrenaline (released when stressed) and lets loose greater amounts of those wonderful mood-elevating chemicals, endorphins. If you think about it, most of us don’t worry when exercising. Instead we are resting the nerve cells in the brain that worry, giving them time to renew.

Deciding what to do

Below are some things that might be worth considering incorporating into your working day. Everyone is different, so choose what seems fun and easy to you.

Exercise while you work

Sit on an exercise ball instead of a chair as this will strengthen your abs and back and improve your posture.
Use a pedometer and keep track of how many steps you take. Aim for 6,000 to10,000 steps a day.
If you don’t work from home, try to walk, run or ride a bike to your office. If you take the bus, get off a few blocks early and walk the rest of the way.
Take the stairs whenever you can.
If you travel for work, pack a skipping-rope or choose a hotel that has a gym. If you're stuck waiting for your flight, grab your bags and take a walk.
Go to a cafe for lunch or a coffee break and park a few streets away so you need to walk there and back...and buy something healthy!
Get a headset for your phone so you can move around while you talk.
Keep a resistance band or ankle weights in your desk drawer and squeeze in some quick exercises while on the phone.
Take fitness breaks, whereby you set an alarm to go off every hour to remind you to stand up, stretch and move around, even take a short walk or dance to some music.

Exercise with others

If you a soloist that works alone, then perhaps exercise is an avenue that will bring you into contact with other people. An exercise group can give its members support, encouragement and networking opportunities.

First, create a team with colleagues and clients, then:

Start a walking group for mornings, lunchtimes or after work, or
Join a local gym that will provide a membership discount for your group, or
Work with a personal trainer to provide regular sessions for your group.

Whether exercising alone or with others, factor it in your appointment diary - and resist changing your exercise plans for work interruptions.

Give exercise while you work a trial run. You will wonder what took you so long to work out that a workout helps your work out!

Megan Hills is a freelance writer and editor who enjoys helping others be engaging and understood. Through her marketing, publicity and graphic design nous, she can maximise the power of what you want to communicate to the people you want to reach.

4 comments | Add your own

Great words of wisdom, Megan! I go to the gym twice a week, play tennis once a week and swim when possible (all usually before work) but would go mad if I didn't take time out during the day - even if its just a few minutes looking out the window to refocus my eyes after being at a keyboard for a while. Thanks for the extra oxygen-friendly and endorphin-friendly tips you've added here! Grant Hyman from Sydney | Read my articles
I just returned from my day time 30 minute run & sat down to read the flying solo newsletter... Great suggestions Megan, I'd like to add one of my personal favourites - dancing in the kitchen - it brings a smile to your face as well as those around you! If anyone is interested in finding a personal trainer go to www.mytrainer.com.au Summer Nelson from Surrey Hills, Melbourne, Australia | Read my articles
I thoroughly agree that exercise assists productivity and happiness. We provide fitness classes in the workplace and have seen sluggish, non-exercisers enthusiastically adopt healthy eating and regular physical activity. Seeing the same smiling faces in our classes two years later gives me a huge buzz!
For fun fitness classes in the workplace www.healthybalancefitness.com.au Jodie Arnot from Melbourne, Australia
I agree entirely Megan! I make time to run at least twice a week and have a 10 minute walk to & from the ferry most days: and I ALWAYS take the stairs where possible. My running is like meditation for me. Being (and feeling!) fit & healthy and eating a balanced diet give me the energy (and attitude!) I need to be a lot more productive, which impacts so positively on my business. A healthy eating tip which has worked fantastically for me is when I cook, I cook a healthy meal for 4 people, then freeze the leftovers in meal-sized portions in takeaway dishes so I can just pop one in the microwave (often while I'm out for a run!) and always have a healthy meal available when I may not have time to cook. www.southerncrosscoaching.com.au Simon Smith, www.southerncrosscoaching.com.au from Sydney

4 comments | Add your own

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