It can be stressful to juggle work commitments while trying to maintain a healthy lifestyle. It’s no wonder finding time to exercise can feel impossible. But mixing movement right into your workday doesn’t just boost health, it ramps up focus and lowers stress levels. There are ways to exercise and work at the same time- so let’s dive in!
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First off, take a look at your workspace. Can you make adjustments to the area for fitness related gear? Think about an adjustable desk or even a balance ball chair. These simple tweaks can transform your work area into a mini-fitness zone. Not only will this setup encourage you to move more, but it can also help with posture, making those long hours at the computer a bit kinder on your body.
Microworkouts
A great way to exercise and work at the same time is get in microworkouts. We’re talking quick bursts of exercise, easy to squeeze into a busy schedule. It might be a couple of stretches between tasks or jumping jacks before your next meeting. These short sessions can give you a decent dose of endorphins that lift your mood and energy levels. If you work with pomodoros, do these micro sessions on those breaks. Every little bit counts.
Exercise Machines
Under desk elliptical: This is a mini elliptical that fits right under your desk! These are great for keeping you moving while you’re working.
Walking Pad: If you work from a standing desk and have the room in your office, the walking pad could be a great solution. If it’s challenging for you to walk and work at the same time, you can still use this on your break or while on a phone call.
3 in 1 Exercise Bike: Okay, it’s simply amazing what people invent! I had to include this exercise bike in my recommendations. This is a stationary bike that has a built in desk along with monitoring system for calories burned, heart rate, etc. This bike has has 4.6 out of 5 stars on Amazon.
Tech-savvy folks have got a suite of apps and gadgets to lean on. Activity trackers like smartwatches can nudge you every hour to get up, stretch, or take a brief walk. Pair that with fitness apps featuring simple, guided routines that you could tick off during breaks, and you’ve got yourself a tech boost towards better health.
Consistency is key to making this work. Set periods—like a reminder that pops up every hour—for moving around. And once you get into this groove, you’ll realize breaking up the day with activity keeps you sharp and productive.
At Your Desk
Work-based workouts house a treasure of easy exercises like desk stretches or leg lifts. Even standing up for a few minutes while on conference calls can make a difference. The goal is to weave movement naturally into your day without disrupting work. Here is an article I wrote on some additional exercises you can do while sitting at your desk.
Standing desks are another way to exercise and work at the same time. They might not be everyone’s cup of tea, but hey, they break the monotony of sitting. When you stand, your body’s natural urge to shift and fidget becomes your workout buddy—not to mention the opportunity it creates for sneaky moves like calf raises or a few squats.
Mental Health
Mindfulness plays a role too, believe it or not. Activities like deep breathing or a five-minute yoga routine can refresh your mind and body. A brief pause to breathe deeply can clear up mental clutter and prep you for the next big task.
The health benefits? Endless! Consistent movement throughout your workday leads to reduced stress and a sharper mind. Plus, it might just become the healthiest work habit you ever form.