Many of us do not have the money or the time to spend at the gym after work or on the weekends to even out our passive week days with some active pursuits.
So, what can one do to get fit at work? Here are a few suggestions that worked for me.
Begin a new habit of scraping out a half hour in the morning, either by rising earlier, having the kids become more self-sufficient before school, or skipping that last cup of coffee. Find a routine or two (a disc, a program or simply a set of exercises) you can do at home without a lot of prep or follow up time. For years I exercised for 30 or 45 minutes before showering and dressing for work. I’d get the kids started on their morning routine, then disappear into the bedroom to follow a dvd exercise routine, then pop back out to get them on their way before hitting the shower and taking off for work.
Use lunch to Get Fit at Work.
Instead of gorging at the local deli on your lunch break, get out and move. Walk, jog, start a group session in an unused meeting room to do yoga, stretching or non-odor producing movements off any kind. You can even do sit down exercises, like under the table leg lifts.
Look for opportunities in the community as well. I used to work right next door to the outdoor ice skating rink. There was a lunch skate for a dollar plus skate rental. I learned to skate, burned calories and had fun without getting too sweaty (it was winter).
Join the company team.
Many companies compete in Corporate Challenge games. In my area, the events take place in the spring but the team’s are selected in the winter. Your HR department may be able to put you in contact with the company participants that like to Most of us now have sit down jobs. We don’t get much exercise by doing our jobs an certainly do not get fit at work. Usually events include things like walking; horseshoes; tennis; basketball; baseball; fishing; bowling; darts; pool; track and field; trap shooting, tug of war and etc – and others as well. Swimming and track events (and possibly others) compete in age groups – so you may have more or less competition to get on a team based on how old you are. Sign up, try out, practice with the team. All that practice (and fear of embarrassment) will keep you moving. When I was around mid fifties, I started jogging on the treadmill at a YMCA close to work. The team coordinator for track noticed me (and my age) and asked me to join the team since there weren’t many my age running. I ran the quarter, half, mile and 5 k. I did a lot of practicing the years I ran the corporate challenge!
Get your company involved in volunteer activities.
Start a community garden (lots of activity there for many folks), start a Habitat for Humanity project with team mates, participate in company client events (such as golf tournaments), relationship building events (such as active games) or find some other active volunteer work that would benefit both you and the company.
The company from which I retired sponsored a company garden. Company volunteers planted, watered, weeded then harvested the vegetables. The local food bank used the harvest to help feed the homeless. The benefit was three-fold – good PR for the company, feel good activity for the employees and food for the homeless.
Build networks after work.
You might be surprised at what your company may be offering unannounced to help build good employee relations. My last company paid for a bowling league. I bowled free of charge with other employees once a week. That’s better than sitting at home in front of the TV. Of course, you have to try to avoid drinking the soda and beer and eating the burger and fries! Perhaps your company has a softball team or organized a volleyball team or sponsors a company charity run. If so, sign up!
Ditch the car.
Walk to the bus stop, save money, get exercise and help keep the ozone layer. If you live in a close enough distance and walk-able community, just walk all the way. Ride your bike to and from work if you have safe trails (consider taking a change of clothes in the summer time though).
What do you do to save money to get fit at work?