It's common to feel stuck, uncomfortable, and unhealthy during the workday. However, it's essential to realize that movement is even more important than exercise for maintaining good health. The small actions you take to keep moving throughout the day can add up and contribute to heart health, such as cooking, walking to your car, and cleaning your house.
Here are some heart-healthy exercise ideas that you can incorporate into your workday routine:
- Workspace: Implement a standing workspace if possible or try sitting on a large yoga ball at the desk to help promote core strength.
- Brisk Walking: Whether during a break, lunchtime, or even as part of your job, set a goal of walking at least 10,000 steps per day.
- Biking: Consider biking to work and back home each day. - Stretching: Stretch your body, including your neck, back, arms, and legs throughout the day.
- Desk Dips: Place both feet on the ground, hands on the edge of the desk at a 90-degree angle, palms flat on the desk, and lower yourself up and down.
- Torso Twists: Sit in a chair, hands behind your head with elbows out, twist your torso to one side for 10-30 seconds, and then twist to the opposite side.
- Chair Squats, Lunges, or Jumping Jacks: Movement is a key component of a healthy lifestyle.
- Push-Ups: These can be performed on the ground or incline with hands placed on the desk.
- Leg Lifts: While sitting in a chair, extend your legs straight out and hold for 10 seconds. Repeat.
- Get Active: Aim for 30 minutes of aerobic exercise 5 days per week, with a goal of more than 150 minutes. This could include brisk walking, running, swimming, cycling, or high-intensity interval classes. Consider packing gym clothes to plan for a workout after work or going before work in the morning.
Remember, every small action you take to move more during the day can make a big difference to your overall health and well-being.
