5 Ways to Work Out at Work

We all know that it's important to incorporate some exercise into your daily routine. Here are five ways to incorporate exercise into your work day.
Sarah Anwar
Published: December 16, 2017
We all know that regular exercise promotes good health and gives you the energy you need to keep working throughout the day. Not only will you burn calories and control your weight, but you’ll also build your stamina and improve your mood while helping build your self-esteem.

Althought it is important to incorporate some exercise into your daily routine, sometimes that's easier said than done. This is why we've put together some innovative ways to exercise while you’re at work. 

1. Park at the closest public parking lot and walk to work. 
Okay, so maybe I lied. You won’t actually be able to do all of these exercises while you’re at work, but you can do them during the course of your regular work day. As the weather gets warmer, some spring days will be nice and sunny enough that you’ll wish you could grab the essentials and set up shop outside your traditional office, but that’s a little unrealistic in the health field. Instead, opt for parking your car as far as possible from your building so that you can enjoy the warm weather before and after work. Not only will you be able to breathe in some fresh air outside of the office, but walking has many physical advantages, such as strengthening your bones and muscles and improving your balance and coordination. 

2. Bike to work if you live close enough.
If you are lucky enough to live close to your office, you can also take advantage of biking to work. Aside from saving gas money and wear and tear on your car, you’ll build your cardiovascular fitness without hurting your joints, since biking is a low-impact activity. In addition, if you live in a major city, you may have the option of renting a bike, such as through the Citi Bike program in New York City. 

3. Make it a priority at lunch to hit the gym.
Chances are there’s at least one gym right around the corner from where you work. Whether it’s a big fitness chain, or the local YMCA, you can try to get in a quick workout during your lunch hour out at least every other work day. Or, since most veterinarians don't get time for a snack, let alone a full lunch break, you can try to hit the gym on your way in to work, or on your way home. Be sure to pack a gym bag the night before with the essentials you'll need (workout clothes, sneakers, extra socks, a water bottle and a gym lock.)

In addition, it’s always important to eat and drink the right foods before during and after any workout, to achieve the best results.

Before any workout, stay hydrated by drinking enough water. Keep your body fueled up on easily digestible healthy carbohydrates so that you will have enough energy to optimize your workout and burn calories. Try to avoid saturated fats and proteins before any workout, as they take longer to digest and reduce the amount of oxygen delivered to your muscles.

Some healthy food options include:
  • Whole-grain cereals with low fat or skim milk
  • Whole-wheat toast
  • Low fat or fat free yogurt
  • Whole grain pasta
  • Brown rice
  • Fruits and vegetables

After any workout, be sure to rehydrate as most of the water you drank before and during your workout probably escaped your body through sweat. In the first 20 minutes to one hour after your workout, try to restore the energy your body burned up during the exercise by eating healthy carbohydrates. Finally, a post-workout protein-rich meal or shake are recommended to help grow and repair muscles. 

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