5 Ways to Move More at Work

Too busy to exercise? Think again.


Here are a few ways that you can add movement and burn extra calories throughout the day:

  1. USE a headset. If you’re on the telephone a lot, get a hands-free set so you can walk around your work space as you talk.
  2. USE small hand weights> – use cans of soup or exercise bands to work your biceps, triceps and shoulders.
  3. WALK to co-workers’ – deliver messages instead of e-mailing or calling.
  4. WEAR a pedometer – track how many steps you take in a day. Set daily step goals to challenge yourself.
  5. GET UP to stretch – swing your arms and move around once every hour. Set an alarm to help you remember.
  6. Small fitness bits such as these can’t replace the benefits of a 30-minute workout, but they certainly help. Every minute of movement you add to your day helps you to reduce stress, tone your body, strengthen your heart and helps you manage your weight.

    Question/Sharing: How do you fit in extra movement during the day?

    Have a great weekend folks!!


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  • Yellow Haired Girl
    April 27, 2012 at 11:42 am

    My ridiculously fun coworkers and I have dance parties every so often. Seriously. We’re a little strange. But it gets us moving and totally refreshes us. I think better when I’ve had the chance to stretch my legs.

  • Adeline
    April 28, 2012 at 8:28 am

    Hey there! This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your blog posts. Can you suggest any other blogs/websites/forums that deal with the same subjects? Thanks a lot!

  • Dave E Wilkes
    April 28, 2012 at 10:04 am

    This post seems to have a very simple topic. But it isn’t. I think it is so important that I would make it essential reading for everyone who gets “desk bound” at work.

    Myself included.

    Because even though I do know what I should do, I often get so engrossed in what I am doing that – bingo! – half the day has gone before I know it!

    At the moment I walk around and shoulder stretch as soon as I remember, and I am thinking that maybe I should do the same as a friend of mine who sets the timer on her phone to remind her to get up and walk around or to do some shoulder stretches…

    Her system seems too mechanical to me, being the free spirit that I am, but I would appreciate any suggestions about how I can get to follow Janice’s suggestions…

  • Tara Burner
    April 28, 2012 at 10:48 am

    love the great tips
    I always get up at least once every 30 mins and do something 🙂

  • Amber K
    April 28, 2012 at 1:24 pm

    I always forget to get up and stretch! It always feels so good, so why do I always forget? I’m going to try to set a timer to remind me.

  • Christine
    April 29, 2012 at 12:55 am

    If I didn’t get up and stretch I would go insane in the office! Great tips!

  • vanessa
    April 30, 2012 at 12:38 pm

    depending on the size of your bathroom at work..everytime i go to use it i make myself do 20 squats or wall push ups or core twists..just something to keep the blood pumping and to burn a few extra calories..bonus is the more healthy water you drink the more you need to use it the more squats etc you win

  • Courtney (Pancakes and Postcards)
    April 30, 2012 at 1:49 pm

    Awesome! The biggest deal for me has been transitioning to a standing desk. I love it! I felt so crappy sitting all day.

  • Weight Loss Trainer
    May 2, 2012 at 2:57 am

    I agree with Vanessa, nothing wrong with getting in a few exercises while you’re at it.
    Throw in a decent set of push ups and crunches at the desk and you’ll be feeling great!


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