Operation Fitness
By Michael Torchia

How to create a fitness program at work

It's hard to find time to exercise, but now you don't have that excuse anymore. You may think you don't have time to workout at work, but there are opportunities everywhere if you pay attention. All it takes is a little planning and some inspiration to squeeze in the exercise all day long. 

The Basics

You must first start by being more active at work. Take the stairs whenever you can, park further away from the door, etc. But, there are some other things you may not have of considered.  Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.

Set an alarm to go off every 30 minutes to remind you to stand up and move around. Even if you just stretch your arms and take a deep breath, you'll feel more alert.

Use the restroom on another floor, skip the elevator and take the stairs.  Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

Leave your lunch in your car, so you have to run out to get it and on the way back take a brisk walk around the building or parking lot. 
Deliver documents or messages to co-workers in person rather than by email.

Go to the mall for lunch and park on the opposite end of the food court. Don't forget to buy something healthy.

Get a headset for your phone so you can move around while you talk.
Be creative. Any movement is better than none; so don't feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and will also reduce stress so you can easily smile as your boss piles more work on you.

Exercise Equipment

If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone. If you work in a cubicle or don't want people to see you exercising at your desk, all you really need is a chair and a couple of large, full water bottles you can use for any dumbbell exercise.

Send me your opinions at info@operationfitness.com