Vietnam Time

7/31/2018 11:04:05 PM

Workout at work, why not?

(VNF) – “I have no time for workout!”, that’s the most frequently heard excuses when someone is defending their “inactive mode” of physical activities. Are you one of them?


Illustration photo: Hubspot

If you are too hectic with work, there are still solutions to make sure you body get plenty of workout everyday. Believe it or not, but an adequate amount of excercise, in addition to helping you stay in shape, plays an important role in boosting productivity.

According to researchers at Stockholm University and Karolinska Institute (Sweden), people who exercise during the workday are actually more productive at work, even though they technically logged fewer hours.

With a little creativity, you can take advantage of the few minutes you have between pending deadlines and learn to exercise while you work, just simply by trying some simple tips suggested by the Hubspot.

Try walking or cycling, instead of sitting on the way to work

The time you spend commuting is already time you're logging each and every day. So why not turn that time into a workout?

There are ways to incorporate exercise into every type and length of commute. If you live fairly close by, try speed walking, jogging, or cycling to work instead of driving or taking public transportation. Be sure to check for the best and safest routes in your location.

Kết quả hình ảnh cho walk to work

Illustration photo:

If that distance is too daunting, try parking some distance away from work or getting off the bus or subway a few stops earlier than normal to walk or jog the rest of the way.

Doing exercise during your commute instead of just sitting there will make you feel good while helping you keep fit, even in winter. You just have to dress properly for it.

Take short break for stretching during the workday

On really busy days, you can still work out in short breaks by getting up, stretching your legs, and walking around. It's all about making movement a natural part of your day.

Office Stretch


The prospect of stretching at your work desk might seem really awkward, but we're not suggesting you do squats at your desk, here. There are plenty of stretches you can do either sitting down or standing up that can help ward off pain and stiffness while boosting your energy and alertness.

Work some stretches in at regular intervals throughout the day -- even if they're just for a minute. Taking short breaks to be active, even if you're just walking, will help you shed extra calories and help you concentrate during the time when you are working.

Pace while you're on the phone

Chances are, you spend most of your day sitting down. Unless you need to be on your computer at the same time, you might as well take advantage of the opportunity to stand up and move around while you're on a call. Every extra step counts, and it'll be a welcome break for your back and your muscles.

Remember:Physical activity doesn't have to be formal exercise to have its benefits: Even simple, unconcious fidgeting s good for your muscles and can burn some calories. Plus, you may find that the movement helps keep you focused and alert.

Speed walk your errands

In the spirit of turning activities you're going to do anyway into little exercise routines, try speed walking your errands. This is an easy way to make movement a natural part of your day, and it means having a lot of errands to run won't cause you to miss a workout.

And, while you're at it, don't use a shopping cart. Human beings are designed to lift and carry things. Remember: Beneficial exercise happens in more places than the gym.

Go the long way

Here's another way to add movement to your day: Take the long way when you have a few moments to spare. This might mean taking the stairs instead of the elevator, parking farther away from your office, or going to the bathroom that's across the building instead of right by your desk. After all, studies show that regular, low-intensity exercise such as walking can help boost energy levels -- especially in people who suffer from fatigue, as counterintuitive as that sounds. Plus, think about how all of those extra steps add up after months and even years.

Do (subtle) workouts at your desk

I know, I know. If you thought stretching at your desk was awkward, what do desk workouts look like? But researchers have said that even one-minute spurts of activity throughout the day can be beneficial. Here are some ideas for subtle workouts at your desk from Fitness Magazine:

  • Flex or tighten your abs and hold for 30 seconds. Release, and repeat 10 times.
  • Squeeze your glutes and hold for 30 seconds. Release, and repeat 10 times.
  • Buy a hand gripper and use it at your desk to work out your forearms and hands. 
  • If you're at a standing desk, do calf raises for one full minute.
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