Published on June 27th, 2014 | by Jordan

10 Dead Simple Ways to Add Exercise to Your Work Day

Today’s post comes to us care of lifestyle writer and fitness enthusiast Catherine Cameron. Want to make the most of your time at work? These dead simple ideas will help squeeze every last ounce of exercise from your normal work day. Thanks Catherine!

It’s proven – exercise makes us healthier and happier! An active lifestyle reduces our risk of heart disease, some cancers, osteoporosis, stroke, diabetes, and more. It can also help us maintain a healthy blood pressure, sleep better and manage stress — and it may be as effective as medication in treating mild to moderate depression. Research also suggests a commitment to exercise can add years to our lives. I’m in! You?

Happily, research has proven even short periods of exercise (those 10 minutes and longer) offer health benefits and are associated with fitness gains. In fact, science tells us that hitting the gym for an hour a day does not offset the negative effects of sitting the rest of it, and suggests we might be better off swapping longer workouts for several ‘mini’ ones.

Sixteen million Canadians spend half of their waking hours at work, the majority in sedentary jobs. Our sedentary lives are making us sick – even killing us say some experts. It’s time to take a stand against inactivity.

Add some exercise to your workday. Here’s how:

  1. Use active transportation like walking or cycling to get to work.
  2. Take walking meetings with your colleagues – say no to sitting whenever possible.
  3. Drive to work? Park a few blocks from your workplace and walk the rest of the way.
  4. Taking public transportation? Hop off the train or bus a few stops early.
  5. Start a workplace walking group and commit to meeting several days a week – or start a neighbourhood walking group that meets a few evenings a week after dinner.
  6. Use coffee breaks to get moving: walk up and down the stairs for several minutes; stretch at your desk; or power walk.
  7. Run errands at lunch – get some exercise as you get stuff done!
  8. Ease up on the email and deliver messages on foot.
  9. Swap your chair for a stability ball.
  10. Get out of your chair and move every half hour, even for just a minute or two of stretching at your desk.

Catherine is a senior communications professional and accomplished writer with a passion for fitness, health and wellness. Also a trainer, and having led fitness classes for over 25 years, Catherine believes in role modeling an active, healthy lifestyle for her daughters and all Canadians. Her informative and engaging work has been published in many Canadian digital and print magazines and newspapers, as well as by Tweenhood, CBC, and ParticipACTION. To learn more, visit her website at or follow Catherine on twitter @cate_cameron.

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