#1: Make Activity a Priority & Get It On the Calendar
You know how we hear that if we don’t put something on the calendar it will never
happen? Well, the same applies to getting more exercise and activity into our work lives.
In order to combat the effects of a sedentary lifestyle, take short “activity breaks” often.
Set a calendar invite or meeting with yourself for five minutes per hour, or at a minimum
three times throughout the day. During the break, walk a lap around the office or head
to the restroom that is furthest away from your desk. Can’t get away from your desk?
Stand up and stretch, walk in place, or do squats at your chair (Yes, that’s right, all the
savvy women in heels do squats at their office chair).
3 Quick Tips to Get More Exercise in Your Workday
Let me guess, you were up at 6:00, off to work by 7: 30
and in non-stop meetings until noon. The afternoon was
a blur, and now it’s the end of the day and you’re too
wiped to get to the gym. Don’t beat yourself up, we’ve all
been there. As a health coach, most of my clients are busy
people who decide to take small, consistent steps toward
a healthier and more balanced life. One way to do this is
to incorporate more activity into your lifestyle as it is. Most
of us spend more time at work than at home or anywhere
else. Use these tips to get more exercise in your workday
and over time you’ll see the impact it has on your overall
Angela E Watson Robertson, MBA, is a former financial services sales executive turned
holistic health coach, wellness entrepreneur, yoga teacher, and writer. She is the Creator
and Co-Author of TheHolisticates.com and the Founder of Angela Watson Coaching,
where she offers individual and group health & nutrition coaching. She can be reached at
#3: Buddy Up
We all know how hard it is to put most of these activities into practice. It’s easy enough
to set a calendar invite, but then we have to honor it. Most people find honoring a
commitment to others easier than honoring one to themselves. Find a buddy or coworker who also wants to get more exercise at work (or they just want to hang out
with you, that’s fine too). Invite them to your “activity breaks” so that if you skip one you
have someone holding you accountable. Eat lunch at your desk while working then use
your lunch break to toss on some walking shoes and get outside with your buddy. If the
weather isn’t that great, find an indoor area to walk as much as you can, even a hallway
will do. The more you incorporate the buddy system in your activities the more motivated you’ll be and the more fun you’ll have.
If you aren’t that into
exercising, going to the
gym, or “getting your
sweat on,” I get it. Even
though I’m a health
coach and wellness is
my full-time job, I don’t
crave working out like
many people do. I love
yoga, walking, and even
kickboxing, but I’m no
fanatic. What I’ve learned
is to incorporate movement into my daily life as
much as possible and to
make it fun. Remember
that health and wellness is a marathon, not
a sprint and it’s all about
sustainability. Often the
small, consistent changes
in your routine will make
the biggest impact for
You got this!
#2: Incorporate Movement into Everything You Do
Think about all the tasks you do in a day. Could you involve more movement into all
of them? Sure, if you want to do a little break dance to the break room that would be
fabulous, but not necessary. Could you walk over to talk to the coworker in the other
building instead of sending the email or instant message? When I worked in an office I
was known to stretch or do all sorts of exercises while waiting for the copy machine.
Make it fun! Take the stairs instead of the elevator as often as you can and take two
steps at a time to increase the intensity. Park farther away than you need to in the parking lot. The extra walking will do your body good.