5 tips to exercise more in the office

Exercising for at least 30 minutes a day is not always easy. If after a long day at work you still have all kinds of chores waiting for you at home, exercise is probably not your top priority. Fortunately, you can also do enough at your workplace to cross half an hour of exercise off your to-do list!

Tip 1: Deskercise

Deskercise consists of small, short exercises that you can easily perform at your desk – you may already be doing some exercises unconsciously! This way you can easily train your leg muscles at your desk with leg raises. Hold your leg straight in the air for 10-15 seconds. Repeat this 15 times per leg. To train your arms, fill your water bottle for 12-15 bicep curls. Ideal to do when you are on the phone. You train your abdominal muscles by moving from left to right in your office chair with slightly raised legs. Do 10 twists like this three times a day for tighter abs. Simple, but effective!

Tip 2: Get up and explore your office

We have known for a while that sitting is the new smoking. Sitting at your desk for 8 hours a day can shorten your lifespan ; You increase the risk of diabetes, obesity and cardiovascular disease. So make sure you alternate periods of sitting and standing sufficiently.

The most effective is to invest in a sit-stand desk, which you can occasionally raise for half an hour while working. But you can also move very easily at other times. For example, walk a bit when you're on the phone or turn down a coffee round from your colleague so you can walk to the vending machine yourself. Ready for more of a challenge? Schedule a 'meeting on the move'; This way you get enough exercise and fresh air.

Tip 3: Get motivated

A pedometer, app, or watch that tracks your activity makes it even more fun to take as many steps as possible in a day. 10,000 steps is a nice goal, but do what feels right for you. To add an extra element of competition, you gather your colleagues for a battle.

Do you unconsciously exercise too little? Workplace nudges can offer a solution. Hang a note at the elevator as a reminder to take the stairs or put signs at the parking lot that remind you to park your car a little further (and take a nice walk).

Tip 4: Microbreaks: moving every half hour makes a difference

Sitting still for a long time is stressful for your body and reduces your concentration. Therefore, get up every half hour: walk to the printer, get water or stretch your legs short. These small breaks stimulate your circulation and help you stay fitter and more alert throughout the day.

Tip 5: Walk during a phone call

Not every conversation has to take place behind your desk. A short walk during a phone call promotes your creativity, reduces stress and immediately gives new energy. Moreover, you get more exercise out of your working day without noticing.