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10 Golden rules to incorporate exercise while at work

Nowadays, we are so busy with work that exercise is completely missing from our daily routine. Especially, the younger generation is glued to the chair for long hours, working on computers, watching television and studying for exams. This causes many unwanted reactions in the body, often leading to chronic health issues. Lack of exercise is a major reason for the growing rate of obesity, diabetes, high blood pressure and heart disease. In this blog post, let me guide you through 10 golden rules that can be incorporated in your busy work day to change your lifestyle from sedentary to active.

      

  1. Avoid taking the lift; instead, you can use the stairs for climbing up and down. This is a great way to improve your cardiac and lung function and tone up your legs.
  2. Park your vehicle at a distance from your office and walk a while; or use the public transport system so that you compulsorily move those lower limbs.
  3. Go for a walk to the pantry and have your (healthy) snack or beverage instead of having it in your cabin.
  4. Drink water at regular intervals so that you will get up more often to walk to the loo.
  5. Walking meetings can be organised instead of sitting in a cold conference room. It not only adds up to your day’s exercise but also improves your brain function and your work performance.
  6. Avoid using the intercom facility and move around the office to communicate with your colleagues.
  7. Use your lunch break for a short walk.
  8. Do at least 5 minutes of stretching exercises at the end of every hour of desk job.
  9. If you travel frequently on work, use the opportunity to walk in the train station or airport before boarding.
  10. Form interest-based groups amongst your colleagues so that you can plan group activities during after-work hours and on your off days.

Hope you enjoy implementing these simple but effective measures to pep up your activity levels and preserve your heart health.