Walking is one of the best exercises for several reasons. Walking has the lowest dropout rate of any aerobic activity, is relatively free and is very easy to do. In fact, it’s so easy that you can incorporate it into several parts of your day and keep your metabolism revved and burning calories.
One way to include exercise in your work day is to walk! You won’t need a shower afterward or to change clothes to get the job done. Instead, you might have to change shoes and then hit the streets. Some employers now have fitness rooms available and because you won’t be breaking a sweat, you can change shoes and get on the treadmill for a walk during lunch.
Leave your walking shoes at work so you can’t forget them at home and then can’t walk at work. Be sure to keep some baking soda at work too. Add baking soda once a week to keep the odor down. Add an an app to your smart phone to track your progress . . . it’s really motivating!
Another option, if you live close to your work, is to walk to work and home. This takes advantage of your commute time that you would be spending in the car, and increases the amount of exercise you get each day. Make contingency plans if you walk to work but it’s raining on the way home.
If walking to work or walking at lunch is not an option, consider getting to work 30 minutes early or staying 30 minutes later. Sometimes those extra 30 minutes will reduce the amount of rush hour traffic you have to travel through and will reduce your commute time, as well as get your exercise in before you are home and get sucked into the nightly activities there.
Be sure to wear a watch when you are walking at work. It’s easy to get caught up in the great weather or the creative ideas filling your head and quickly lose track of time. It’s not good to show up late after lunch.
If your company has a large parking lot and is in a safe area, consider parking furthest from the door and walking through the parking lot on the way in. It increases the amount of walking you get during the day and believe me, every little bit helps.
Walking during work will help to increase the blood flow to your brain, increase your productivity and creativity and reduce your stress levels. The reduction in stress will also help to reduce the amount of cortisol production and then reduce the amount of belly fat stored.
Schedule meetings with fellow employees interested in exercise that are walking meetings. Bring along a digital tape recorder to take notes and be prepared to get a lot done. With increased blood flow comes better creativity and problem solving ideas.
Consistent walking has great health benefits, including increased lifespan, heart health and stress reduction. You will spend less in healthcare and more time enjoying yourself.
Another option, if you work at home or have an employer who is forward thinking, is a treadmill desk. These are treadmills that have a desk over the top and built for you to walk throughout the day. Remember to vary your speed as you would walking outside and to start by doing two or three sessions throughout the day in shorter sessions, gradually increasing the time.
Resources:
Career Realism: 5 Quick Tips for Working in Walking at Work
http://www.careerealism.com/walking-work-quick-tips/
American Heart Association: National Walking Day
http://www.startwalkingnow.org/about_start_walking_day.jsp
Work While Walking: How Fast Should You Walk When Working at a Treadmill Desk
http://www.workwhilewalking.com/how-fast-should-you-walk-when-working-at-a-treadmill-desk
American Heart Association: Get Moving: Easy Tips to Get Active
WashingtonWalking: 10 Tips for Walking at Work
http://www.washingtonwalking.org/docs/Walking_at_Work.pdf
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