5 Quick Tips for Working Out at Work

While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or other obligations get in the way of exercising. Although Dr. Arthur Agatston, author of The South Beach Diet Supercharged and The South Beach Diet Wake-Up Call, recommends a daily 20-minute exercise routine — alternating days of interval exercise with days of core-strengthening exercises — he suggests that even on those days when your schedule is too crammed for a full workout, you try to get in a 5- or 10-minute walk or simply incorporate more movement throughout the day. After all, some exercise is always better than none.

It may seem inconvenient to take public transportation to work rather than driving, but commuting by bus, subway, or train can help you get moving and become more active throughout the day. Get off at an earlier stop, if possible, and walk the rest of the way to work. As you're walking, squeeze in a short interval workout, where you alternate between periods of walking fast and slow. If you're not a fan of public transportation, or if your office is too far to walk to from your home, consider biking to work. Biking can help you cut down on gas expenses and burn more calories too. (Wear a helmet!)

If you only have a few flights of stairs to climb, turn it into a workout on your way to and from the office. Do the same by skipping the elevator when you have meetings on different building floors. Add some core-strengthening exercise by carrying 2-pound weights or a couple of 1-liter bottles of water in your hands as you walk up and down the stairs.

One way to do this is to pass by your usual lunch spot on the corner and find one a little farther away. If you order takeout, go pick it up instead of having it delivered. And if you brown-bag it to work, skip out for a walk around the block before or after you eat. If you normally meet up with your officemates for lunch in the cafeteria, suggest splitting up the lunch break, using the first half to eat and the second half to take a walk together.

When you need to chat with your co-workers or deliver a message, walk over to their desks instead of using email, instant messaging, or the phone. When you have long conference calls that don't require you to sit in front of your computer, walk in place at your desk while you're talking, or consider taking the call outside on your cell if the weather is good and the neighborhood is quiet. If you work from a home office, be sure to take short breaks throughout the day to get up from your desk and move.

Take breaks throughout the day to stretch your arms, legs, and back. Stretch your lower back by bringing one of your knees toward your chest with your hands. Take the back of your thigh and gently pull it toward you. Not only will it feel good, but it'll help improve your blood circulation. You can also do this simple core-strengthening exercise right at your desk: Sit up straight on your chair, keep your feet on the floor, and your knees over your toes. Tighten your abs and straighten your back while keeping your neck relaxed. Hold this position for 10 seconds or longer. Repeat a few times. If your office allows it, swap your chair for an exercise ball that you can sit on throughout the day. This will help improve your balance and tighten your core. If you want more of a desk workout, keep a light pair of weights at the office and do some curls and other upper-body exercises while reading your email.