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
, 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 should 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. If you can’t find time for fitness before or after work, here
are 9 tips to help you squeeze fitness into your workday.
farther away from the office, or get off public transportation at an earlier
stop and walk the rest of the way to work.
- Take the stairs instead of
the elevator, especially if you have just a few flights to climb.
- Go for a walk during
lunch. One way to do this is to pass by your usual salad spot on the corner and
find one a little farther away. If you bring your lunch to work, use the time
you save to take a walk around the block.
- Walk over to coworkers’
desks when you need to chat with them or deliver messages rather than using
e-mail, instant messaging, or the phone.
- Instead of meeting friends
in the office or over lunch, meet to take a walk.
- Use your headset or cell
phone and walk around while talking on the phone.
- Stretch occasionally while
sitting at your desk or keep a light pair of weights at work and do some
- Do this simple
core-strengthening exercise at your desk as often as possible during the work
day: 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 a stability ball that you can sit on
throughout the day. This will help improve your balance and tighten your