We have a new program in development and will be announcing in the coming months.

Please stay tuned by visiting CooperInstitute.org.

Home LibraryWorking in a Workout at Work

Now you can get more out of work than just your paycheck.

Use your break times at work to become more physically active and to burn calories. Believe it or not, five more minutes of movement here and there does add up to more calories burned. To add more physical activity in your work day:

• get off the subway or bus a few stops further from your office and walk the rest of the way;
• park your car at the far end of the parking lot;
• take the stairs (or walking up a few flights and then taking the elevator);
• hand deliver messages at work rather than picking up the telephone or using e-mail;
• take a walking break instead of a coffee break;
• conduct walking meetings instead of staying seated
• stand while talking on the phone. Better yet, get a cordless headset and move while you talk.
• form a team of coworkers to join a walk for a local charity.
• find coworkers with whom you can start a walking club at work.
• use the parking garage or lot as a place to put in some laps.
• do standing pushups against the copy machine while you wait for your job to run.
• keep a light set of hand weights or exercise bands in your office to do resistance training.
• program your computer to alert you every 55 minutes to get up and move.
• walk to your lunch stop instead of driving.

Build physical activity into your daily schedule. Many workers have traded in the "business lunch" for a few minutes at the gym. You can even try a stretching break instead of a coffee break.

There is no reason not to do something good for yourself by making physical activity a regular part of your workday. By gradually adding extra activity to your daily routines, you can become fitter, healthier and more productive.