Five tips for exercising in and around the workplace

  • Posted on
Five tips for exercising in and around the workplace

“Sitting is the new smoking.” The saying has been around for quite a while, but it seems to be more relevant than ever. For many of us, it is still a challenge to get enough exercise during working hours. Especially now that we work from home a lot.

What is the recommended amount of exercise?

It is always good to exercise. If all activities that prevent you from sitting still for too long would count as ‘exercise’, then it’s almost impossible to exercise too much. Of course, that only applies if you take the level of intensity into account. In general, the following advice applies:

Exercise 150 minutes a week with a low or moderate intensity or 75 minutes with a high intensity. A combination of low/moderate and high intensity is also possible of course. Spread out the minutes of exercise during the course of a week.


It’s important that you avoid sitting still for too long. That can be a challenge, especially when you work in an office and spend a lot of hours sitting down during a day. The lockdown makes it even more challenging: a lot of people that work from home feel that they are spending more time behind a screen. For work related activities, but also for meetings and casual chats with coworkers. So on average, we’re spending more time ‘sitting still’ than in the office. How can you make sure you still exercise for at least 150 minutes a week? Here are five tips for exercising in and around the workplace.

1. Create space to exercise.

Literally and figuratively. Schedule time in your calendar, 10 minutes per session is already a great start. Create some space where you can exercise, with our without accessories. Stretch your muscles on a fitness or yoga mat. Train your upper body with some dumbbells, a kettlebell or aquabag. Improve your balance with an air stepper pad or balance board. Make simple leg exercises more challenging with the help of resistance bands. It’s all about creating a routine and that is easier to keep up when all your materials are within reach and ready to go.
 


 

2. Go for a walk

Some people love walking, others are tired of it after months of corona-related restrictions. Still, it can’t be denied: walking is good for your heart, blood vessels, cholesterol, bones, muscles, creativity and productivity. Besides that, there are few activities as accessible as taking a walk around the block. Go by yourself or schedule to go together with a relative or friend. If you prefer to stay indoors, you can always choose to use a treadmill instead. With the videos of Tunturi Routes, a walk (or run) on the treadmill never has to be boring.
 

 

3. Taking the stairs is healthy

“Take the stairs instead of the elevator more often” – it’s a common saying. Still, the effect of taking the stairs is often underestimated. When you’re climbing stairs, you train and strengthen the muscles, joints and bones in your lower body. It also has cardiovascular advantages: you improve the condition of your heart and lungs. Your body has to work against gravity, which makes it a more intense activity than walking. So don’t be afraid to walk to the attic a few times a day. Or take the stairs instead of the elevator to your workplace or own front door.
 
  

4. A well-equipped workplace

A good workplace can prevent a lot of physical complaints or injuries. Do you work behind a desk? Then it is important that both of your feet are flat on the ground, with your legs in a 90 degree angle. Ideally, your desk or table has just the right height so your elbows can rest on it. Do you not have the right equipment like a proper chair? Ask your employer or try an alternative. For example, you can transform your gymball into a comfortable office chair and there are are different fitness bikes available, large and small, for under or at your desk.
 


 

5. Simple office exercises

There are many office friendly exercises that you can perform in between. Looking for inspiration? Here you can find 25 exercises which you can literally do on the spot, without the need for additional accessories or equipment.

Blogs

The benefits of heat and cold therapy Stiff, sore or tired muscles, a bruise or a sprained ankle. We instinctively often reach for heat or cold treatment, respectively. A warming gel on the muscles, a cold compress on the sprain; it reduces pain and swelling. Discover Next
Relaxing with an acupressure mat Tense shoulders, a stiff neck, and lower back pain. These are all signs that your body needs to relax. If you don't relax on time and keep holding onto stress and tension in your body, there is a good chance that your discomfort will turn into chronic complaints. This can manifest itself in poor sleep, injuries throughout the body, and even chronic pain. Discover Next
The benefits of the hula hoop Hula hooping is an underrated sport. Most people immediately think of the schoolyard or gym class at school, but hula hooping is a complete workout for your body and mind. Especially your core, balance and endurance benefit greatly from a frequent hula hoop session. So dust off that hoop or buy a fitness hoop and start moving those hips! Discover Next
What are the benefits of heart rate training? Are you an enthusiastic athlete and do you want to optimise your workouts? Then you cannot avoid using a heart rate monitor. By doing heart rate training, you can keep a close eye on the intensity of your workout. With this, you don't train too lightly, but you also don't go over your limit by working out too intensively. Discover Next
The difference between an aqua boxing bag and a regular boxing bag Working out with a boxing bag is gaining popularity. That is logical because you have all the advantages of (martial arts) training without the disadvantages. You throw punches and kicks without having to absorb them yourself. In addition, you don't need a sparring partner when using a boxing bag (also known as a punching bag), and you're less likely to get injured. Working out with a boxing bag is effective and has many benefits. Discover Next
All articles