Exercising at Work: Tips to Keep You Moving

Let's face it, many of us spend most of the time that we are awake at work. Couple that with the fact that many people sit all day at their jobs ... it may seem that our work environments aren't great places to focus on weight-loss goals. Well, don't get discouraged. Did you know you can easily add activity to your schedule before work, during work, at lunch, and after work? Here are some tips to get you started:


Before work:

• If you drive, park around the corner or a few blocks from your work place so you get a 5- to 10-minute walk before you get to work.
• If you take the bus, get off one stop before your usual stop to get in a few extra minutes of walking.
• Try walking or biking to work. These are excellent forms of exercise that will save you parking, gas, and bus money.

During work:

• Set a timer to remind you to do a one-minute stretching or strengthening exercises every half hour. These one-minute workouts help keep you focused, and they add 16 minutes of exercise to an 8-hour workday. Some one-minute exercises are:
  • Stand up straight, then bend forward and reach for your toes. Reach for a count of 20, and repeat two more times.
  • Reach both hands up toward the ceiling. Then, reach higher with your right hand for 2 seconds, then higher with your left hand for 2 seconds. Reach each hand higher 15 times.
  • While sitting in your chair, place your hands on the arm rests and lift your bottom off the seat. Hold your bottom up for 10 seconds. Do this up to 6 times. Be careful not to lock your elbows.
  • Stand with your feet shoulder length apart and your hands on your hips. Reach down across your body with your right hand toward your left foot, and then back up to your hip. Repeat this with your left hand reaching to your right foot. Take a deep breath and repeat. This is a good exercise to do while you make copies.
• Take the stairs instead of the elevator to add some exercise to your workday. Or walk down the hall to talk with a coworker instead of sending an e-mail.

At lunch:

• If you get an hour lunch break, eat for 30 minutes and then take a 30-minute walk.
• If you get a 30-minute lunch, try to fit in a 10-minute power walk.
• Invite a co-worker to walk with you. Having an exercise buddy will help keep you motivated. You are also more likely to exercise if someone is counting on you to join them.

After work:

• If you parked a short distance away, you’ll get a short walk in before you have to sit again on your way home.
• If you take the bus, walk one stop farther from the one closest to your workplace, or do something similar close to your destination.

For more information and tips on how to focus on weight-loss at work, visit FranciscanStMargaret.org/weightloss.

Exercise and Weight Loss: 7 Ways to Reduce Your Screen Time

Sedentary behaviors are things you do while you are sitting still. Decreasing your sedentary behaviors can help you lose weight. For most people, the best way to decrease sedentary behavior is to reduce the time they spend watching TV and using a computer and other electronic devices. All of these activities are called "screen time."

Some ways to decrease screen time are:

• Choose 1 or 2 TV programs to watch, and turn off the TV when they are over.
• Do not keep the TV on all the time for background noise -- you might end up sitting down and watching it. Turn on the radio instead. You can be up doing things around the house and still listen to the radio.
• Do not eat while you are watching TV or surfing the web.
• Take the batteries out of your TV remote control and get up to change the channel.
• Before you turn on the TV or your computer, take your dog or a neighbor’s dog for a walk. If you are going to miss your favorite show, record it.
• Find activities to replace TV-watching. Read a book, play a board game with family or friends, or take an evening cooking class.
• Work out on an exercise or yoga ball while you watch TV. You will burn calories. Or, set up a stationary bike or treadmill in front of your TV and use those while you watch.

If you like playing video games, try games that require you to move your whole body, not just your thumbs.

For more tips and information on exercise and weight loss, visit our online Weight Loss Health Guide at franciscanstmargaret.org/weightloss.

Source: ADAM Weight Loss SmartSite

Obesity and Lack of Exercise Linked to Chronic Pain

From Reuters Health News...

Obesity and lack of exercise linked to chronic pain

By Eric Schultz

NEW YORK (Reuters Health) - It may not be surprising, but people who exercise at least one hour per week have a lower risk of troublesome back, neck, and shoulder pain, a new study shows.

The new evidence supports the possibility that obesity and physical inactivity play a role in a person's risk of developing chronic pain in those areas, said study co-author Dr. Paul Mork, of Norwegian University of Science and Technology in an email to Reuters Health.

Read the complete article. +