Making Work More of a Workout

Man walking with briefcaseIf you are like the majority of American adults, you spend most of your waking hours at work, and it could be taking a toll on your health. Sixty-eight percent of adults are obese or overweight, and many of us struggle to find time to work out and make healthy eating a priority.  Since we spend so much time at work, it only makes sense to build in more activity during our working hours.

Get the most out of your workday with these tips to pick up the pace. Your heart will thank you!


Here are some ways to stay active during the workday:

  • Walk during business calls. March in place or at least stand when you talk on the phone.
  • There is no law that says you have to sit when you meet. Try brainstorming on the go. Make your next catch-up with your boss a walking meeting and discuss project ideas with a co-worker while you make a few laps around the building.
  • Skip the email or the call and walk down the hall to talk to a co-worker.
  • Tone your muscles while you work. You might be surprised by how much you can improve your strength and balance with just a few minutes and a desk chair. Light hand weights are helpful and can be easily stored under your desk, but you can do these without weights too. It 15 repetitions. The goal is to complete three sets of each activity.
  • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
  • Participate in or start a recreation team…intramurals anyone?
  • Form a walking or sports team to raise money for charity events.
  • Schedule a walking break on your calendar and treat it like an important appointment.
  • Get off the bus a few blocks early and walk the rest of the way to work or home.
  • Walk around your building for a break during the work day or during lunch.
  • Park farther away from your building each day.
  • Use the restroom on the opposite side of the building or on another floor.
  • Traveling for business? Pack a jump rope or resistance band in your suitcase. Walk while you wait for your plane. Once you arrive at your destination, jump rope and do calisthenics in your hotel room. Take advantage of the fitness center or the swimming pool.

Create a personal challenge:

If you participate in Wellpower, you may want to create a personal challenge around walking! You may complete two personal challenges in the spring reward period.

Personal Challenge Information


Visit to find American Heart Association-designated walking paths, personalized walking plans, an online community of walkers and more. Record the distance or length of time of your activity and how you feel after each session. Reward yourself at special milestones. Nothing motivates like success!

Questions? Email HealthyU

About Lorea Seidel

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