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Workout @ Work Day
There are many ways to workout, why don't you:
- Walk or cycle to work
- Take a walk round the lake or the building you work in (outside if it's sunny, inside if it's not)
- Take a short break to stretch, follow this link for some simple exercises you can do at your desk
- Park in a different space and walk a bit further to your place of work
- Stand up to make a phone call
- Walk up and down the stairs twice, just for fun
Frequent activity improves your overall health and fitness, and will help you to get the most from work and life in general.
Physical activity causes your body to release chemicals that help to lift your mood and allow you to feel more relaxed.
10 ways to be more active
1. Walk everyday
Fitting even 20 minutes of brisk walking into your everyday routine can burn calories, protect your heart and give you more energy. A short walk is easy to fit into your routine, will invigorate you and helps to get your metabolism going!
2. Plan holidays and weekend breaks with physical activity in mind
Choose destinations that have places you can explore on foot. Arrange an activity break such as cycling. Book an excursion that includes physical activity such as water sports.
3. Sign up for a class
If you find it hard to get motivated to exercise, consider signing up for a local class. You could try ballroom dancing, yoga, aerobics or badminton - anything that adds an extra hour of physical activity into your day.
4. Make the most of housework and gardening
All physical activity counts. Put a little extra effort into vacuuming, mowing the lawn or cleaning the windows and you will get a good workout.
5. Find an 'exercise buddy'
Research shows that people who exercise with a friend tend to be more active. You are much more likely to make the effort to go if you don't want to let your friend down. Arrange to meet a friend regularly for a walk, run or bike ride, or sign up for a class together.
6. Try to exercise little and often
It is ideal to spend 30 minutes per day exercising; however, fitting in a 30 minute workout may not be easy. Why not try three 10 minute sessions instead? Research shows that this provides many of the same benefits as a concentrated session. You can try, lifting free weights when you wake up, walking during your lunch break or running around the garden with your children when you get home from work.
7. Exercise as a family
If you have children, remember they need regular exercise too. Find ways to be active together such as exploring a nearby park, going for a bike ride or even just turning on some music and dancing around your house.
8. Walk when you can
It is a good idea to develop a habit of walking whenever you can. We should aim to work 10,000 steps a day. Try to think of ways you can increase the amount of walking you do.
9. Walk and talk
Instead of sitting in a conference room together, why not ask your colleague to go for a walking meeting when you have something you need to discuss.
10. Exercise while you are watching television
Use an exercise machine, stretch, lift free weights or do exercises such as sit-ps.
Where else can I find health and fitness tips?
Why don't you visit the Lifeworks website (our Employee Assistance Programme). They have a range of tip sheets including:
- Basics of Exercise and Fitness
- Beating the afternoon slump
- Choosing a health club
- Exercise Diary
- Taking Care of yourself
- Tips for healthy living
- Walking for fitness
To log on click here - you will need the user ID and password found on the membership cards you have received. Please contact HR for the username and password if you do not have your membership card