Ways to stay fit at the work place - The Episcopal Diocese of Northern California

Some people get exercise because their jobs require physical activity; however, if your job involves desk work or some other type of sedentary activity, you may need to find creative ways to keep your body moving during the day. Be sure to talk with your doctor before increasing physical activity.

Here are a few techniques that might work for you:

• Take active breaks: Consider taking a brisk, 10-minute walk around the building or doing body prayers like those suggested in Praying With the Body, by Roy DeLeon. Even small chunks of activity done throughout the week can help improve your health. You may return to your work area feeling more focused, energized, and upbeat too.

• Invite the office team to start a walking group during breaks.  This can create a wonderful team feeling amongst your ministry group, as well as providing physical activity and a stress-release opportunity. 

• Be an active commuter: If you live close enough, ride a bike or walk to work. This provides aerobic exercise, which increases heart rate and breathing (a benefit to your health), burns calories (helping control your weight), and may help reduce your risk of Type 2 diabetes, heart disease and other health conditions.  (Is your commute too far? Try parking your car farther from the office or getting off the bus or train one stop early. Then walk the rest of the distance- part of the commute will then involve exercise.)

• Walk to a coworker’s desk versus sending an email.  

• Use the stairs instead of the elevator.

• Stand up during a telephone call. For even more movement, you can do knee bends and lunges.  (These activities work at the copy machine also, while you're waiting for the bulletins to print out.)  

By taking steps to add more movement into your workday, you can help ensure a more physically active lifestyle – one that benefits your health and well-being. Research suggests healthy adults require at least 2.5 hours of aerobic exercise a week along with strength training on at least two days. Any movement will help burn extra calories. So, look for more ways to keep moving.  Remember, the healthier you are, the better equipped you are for ministry. 

This material is for informational purposes only and is not intended to be professional medical advice or treatment. Always seek the advice of a health care professional with any questions about personal health care status, and prior to making changes in approaches to diet and exercise.