5 Sneaky Ways to Burn Calories at Work

5 Sneaky Ways to Burn Calories at Work

You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.

2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.

3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.

4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.

5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up!

When we are dragging

When we are dragging

Should I stay or should I go?This morning I woke up with a terrible headache probably due to the weather and a muscle spasm that flares up every so often in an attempt to keep me from doing what I want.  Or what I need to do.  In this case it was teaching a Zumba Toning class.  This is something that probably doesn’t cross the participants’ minds.  They get in their car and drive to the gym to workout with me.  Probably dealing with their own issues.  So, I get there knowing that I have to give a great class, engage participants, motivate and inspire because that’s the type of instructor I am and that is what they have grown to expect.  But honestly I was dragging my feet, my head was pounding and I was there because I had to be there.

I’m writing this post because I want you to know that we, fitness instructors also have issues.  And although often times we are the ones who motivate and inspire you to the point that you will rearrange your work schedule and set up doctor appointments around your favorite class please know that we draw our inspiration from YOU.

Yes, I was dragging, it was raining, it was cold.  But once I stepped on the platform and turned on the music I was in a much better place.  I shared this with the class because it’s important to know that we are all on the same page.  We are not special just because we lead the class.  We are just like you, sometimes with more issues!

My point:  Just do it!  Get in the car, drive and get over the yucky feeling you may have woken up with.  Fitting in that workout will boost your confidence and make you feel better.  No more grumpiness!

After class everyone agreed that even though it was a dreary day and a bit of a hassle to get there we all left feeling much, much better.