We all have busy lives, and keeping to the Australian recommendations for physical activity can sometimes be difficult.  Remember that we are encouraged to complete 30 minutes of moderate intensity physical activity 5 times a week (daily is even better).  For those of us who work we have to find time to exercise.

Here are some tips to keep you fit and active at work:

  • Send your documents to the printer which is as far as possible from your desk so you get up and walk regularly each day
  • Deliver messages in person (write a note and then take it to them, don't just email them) - it keeps you in contact with people and keeps you moving
  • Desk or wall push ups - keep your body straight, step back from the wall or desk and complete your pushups - start with 10 and slowly increase them
  • Don't just sit at your desk; swap it up - try sitting on an exercise ball and/or using a standing desk.  An exercise ball keeps your back & core actived and standing is good for your posture & fitness
  • Swap your mousepad to the other side regularly so you keep your body more symmetrical 
  • Try some seated leg lifts - lift your knees up and down like you are marching.  Try to reach 2 minutes without stoppping
  • Go for a walk at lunch time; spend time walking more quickly (short bursts as fast as you can to improve your heart/lung fitness), or add in some lunges or hand weights as you go on your walk
  • Take the stairs not the lift
  • Get up from your chair every hour.  Don't just do it once, do it 5-10 times each hour
  • Smile at each person that comes past you.  Similing & laughter makes a much happier and enjoyable work environment and stimulates positive endorphins in your brain

These are just some ideas to get you started.  Being fitter and doing more helps your focus, your health and your wellbeing.  Make a start and make a difference.