Balancing a 50-60 hour work week with your exercise schedule can be a difficult feat.  Incorporating exercise into your work day is one way to make sure you get your workout accomplished.  Try these tips to help you juggle the demands of work with your exercise regimen:

  1. Use the Stairs – This certainly may be more challenging if you work above the tenth floor but it’s a great way to burn some calories.  Use the stairs when you have a meeting scheduled on another floor, this way you can burn calories going up and down.  At the end of the day, plan on walking down all the flights of stairs leading to the exit of your office.
  2. Stretch Alone or With Your Team – Start the morning off with a good stretch and plan a few breaks throughout the day.  Science has shown that sitting at a computer all day can be very unhealthy leading to obesity and disease.  Schedule stretch and walking breaks right on your calendar for a few brief minutes to help your health and reduce stress.  It will also improve your productivity.
  3. Yoga At Work/Yoga Class – If you manage a team, why not plan a team outing for a yoga class?  If there isn’t time, convert a conference room or lounge for simple movements and mediation.  There are also several simple poses that people can do at their desks that can help relieve stress and back tension while promoting good health.
  4.  Focus on Breathing and Posture – Try to encourage people to be cognizant of breathing and posture when they are sitting at their desk. This can alleviate current back pain and prevent future back problems while reducing stress.
  5. Take Walks During Lunch – If you are eating at your desk anyway, try to utilize your lunch time to go for a walk.  It’s always good to get a little Vitamin D throughout the day, and fresh air too.  Take time during lunch to walk and come back refreshed!
  6. Stay Hydrated – Don’t forget to drink water.  Our bodies are made up of approximately 60% water so hydration is an essential element for a healthy lifestyle.  A good rule of thumb is to drink half your body weight in ounces of water a day.  Remember, dehydration causes lethargy and sluggishness and can impact how you feel and work so staying hydrated should be an important daily habit.

Hopefully with these tips, you can break up your day with a little exercise and improve your health at the same time. 

I would like to thank Patrick Coughlin for his help on preparing this article with me. Patrick is a Marketing Analyst at Consultants 2 Go. Don’t forget, you can email me at with any questions you might have and I’ll be glad to answer them. You can also follow my business and me on Twitter @peggymchale and @consultants2go.