Whether you’ve had a long day at the office or spent the day tackling that never-ending to-do list, sometimes it can seem impossible to find time to go to the gym. As an exercise professional, I’m constantly thinking of new ways for my clients to stay active while they work.
Here are 5 exercises you can complete during your next busy workweek:
Note: Weight-loss is estimated for a 275 lb male and 225 lb female.
While talking on the phone, pace around the room
Change a two-minute phone call at work into two minutes that you pace around the room. Not only are you burning calories, but you’re also increasing blood flow, which allows more oxygen to the brain. And those two minutes pacing, still while technically working, will enhance your productivity when you sit back down at your desk.
Lose 9-11 lbs per year while talking on the phone for 2 hours per week.
Take your own documents to the copy machine
If you have someone at the office who usually makes copies or gets coffee for you, take back those calories burned! One and a half to two pounds per year may seem like a small amount, but when the average American gains at least a pound per year, small trips around the office are definitely worth it.
Lose 1.5-2 lbs per year while copying your own documents for 2 hours per week.
Use the stairs
Using the stairs is an awesome way to burn calories. If you have joint pain that’s aggravated by this type of movement, ask yourself what you can do. Even if you take the elevator up and the stairs down you’ll still have added movement to your day that will contribute to a healthy weight.
By walking up the stairs, you can…
- Lose 2.5 pounds per year while walking up 1 flight of stairs per week.
- Lose 5 pounds per year while walking up 2 flights of stairs per week.
- Lose 8 pounds per year while walking up 3 flights of stairs per week.
By walking down the stairs, you can…
- Lose .75 pounds per year while walking down 1 flight of stairs per week.
- Lose 1.25 pounds per year while walking down 2 flights of stairs per week.
- Lose 2 pounds per year while walking down 3 flights of stairs per week.
Swap the TV for active activity
Watching TV is one of the main contributors to yearly weight gain. Watching TV or playing video games uses the same amount of energy as sleeping! By swapping out the TV for an engaging activity one night a week, you will see huge results.
Here are some other activities you can do instead:
- Playing in the backyard or at the playground with kids: Lose 11-14 lbs per year while playing outside for 1.5 hours per week.
- Game night (board games/ playing cards): Lose .7-1.5 lbs per year while playing board games for 1.5 hours per week.
- Standing Arts (painting/ drawing): Lose 1.4-2.3 lbs per year while painting or drawing for 1.5 hours per week.
- Gardening: Lose 2.6-3.8 lbs per year while gardening for 1.5 hours per week.
- Active video games (Wii Fit): Lose 6.1-8 lbs per year while playing active video games for 1.5 hours per week.
Add some activity into your weekend
Adding a weekend activity, such as bowling, Frisbee, fishing or dancing can be a game-changer when it comes to having a great time while exercising. Just one 30-minute activity every weekend could burn the same amount of calories as if you went to the gym!
- Bowling: Lose 11.4-14.8 lbs per year while bowling for 30 minutes per week. One 30-minute session burns 286 calories.
- Frisbee/Mini golf: Lose 5.6-7.8 lbs per year while playing Frisbee or mini golf for 30 minutes per week. One 30-minute session burns 178 calories.
- Fishing: Lose 7.2-9.8 lbs per year while fishing for 30 minutes per week. One 30-minute session burns 209 calories.
- Dancing: Lose 20-25.4 lbs per year while dancing for 30 minutes per week. One 30-minute session burns 447 calories.
“All Movement Counts” is all about thinking of creative ways to stay active while staying on top of your busy week. These five tips will help you accomplish your goal of weight loss, weight maintenance, and a healthier lifestyle. Don’t forget to check out my Facebook page for more helpful exercise tips and nutritious recipes!
About the Author:
Mira Rasmussen, BS, ASCM EP-C, is the founder and president of Fitness Beyond Training, LLC, which specializes in functional training for the general population, athletes and those managing disease or any physical limitations. As an exercise physiologist and health professional for the last eleven years, Mira Rasmussen is passionate about personalizing fitness and nutrition plans to create lasting lifestyle changes. Committed to promoting a healthy lifestyle, she serves on the Obesity Action Coalition’s Education Committee and frequently writes articles for Your Weight Matters Magazine. For more information on Mira, please visit www.fitnessbeyondtraining.com.