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<h2><a href="http://www.ninalazina.info/2012/01/fitness-activity-at-work.html" title="Workout At Work For Better Health And Fitness">Workout At Work For Better Health And Fitness</a></h2>

Posted by NinaLaZina under <a href="http://www.ninalazina.info/category/health-and-fitness" title="View all posts in Health and Fitness" rel="category tag">Health and Fitness</a> </div>

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<p><a href="http://www.delicious.com/save">Bookmark this on Delicious</a><br />

Many people with cognitive disabilities (including dyslexia) find justified text very hard to read (text aligned to both the left and the right margins).

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The spaces between words create "rivers of white" running down the page, which make the text difficult for some people to read. The best way to avoid the problem is avoid justified text.

<span style="font-family: Calibri, sans-serif; font-size: 13.5pt; text-align: justify;">Now I know many of you have office jobs which don’t allow much activity. Instead you are hunched over a computer for most of the day, causing stress and strain to your back, neck and fingers. But just because you are a slave to a desk and chair, it does not mean that you have to put activity and exercise routine to one side. Think about how you can incorporate health and fitness into your daily life at the office. The best way to approach exercise at work is to be practical. No one expects it to be as intensive as regular exercise, but small steps will increase your energy levels and make you fitter and stronger and increase your activity at work.</span></p>

Many people with cognitive disabilities (including dyslexia) find justified text very hard to read (text aligned to both the left and the right margins).

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The spaces between words create "rivers of white" running down the page, which make the text difficult for some people to read. The best way to avoid the problem is avoid justified text.

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<td class="tr-caption" style="text-align: center;">Take The Stairs!</td>

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<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">1. Set your alarm on your phone or PC to remind you when to take breaks and go for a walk. If you don’t do this, you will find that by the time you look around it’s the end of the day and you haven’t even had a lunch break nor any activity. Get up and walk around the office. Go and make yourself something to drink, or just walk to the next department and back.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">2. Take the stairs instead of the lift. Do this each time you have to leave your floor and within a few days your fitness will increase. Remember to sometimes take two steps at a time. However, if this will look ridiculous perhaps refrain from doing so – I don’t want you to be sectioned!</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">3. Exit the office and walk to the shops or park. Leave the wallet or purse at home, or take just enough to purchase a snack. Walk at least four times a week. If the weather is bad just walk a short distance.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">4. Don’t forget to stretch whilst doing your work at the PC. You can stretch your legs and arms as well as those tired fingers.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">5. Stand up as often as you can. Standing makes you feel more energised and you will burn more calories than sitting. Try to stand up at least every half hour/hour - whichever is most convenient.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">6. When you’re waiting for something e.g. printer, meeting, loo. Keep walking and moving. Don’t just stand against the wall, use that time to be more active.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">7. Don’t send that email. Go and talk to the person directly. Send a back-up email later if you must have it in writing. The point is to make time to move around and get more activity into your day.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">8. Take healthy snacks into work such as bread sticks, dried fruit (but not too much as they contain a lot of sugar), fruit and nuts.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">9. Shadow box at your desk and increase your activity. However, you might need to explain to others what you are doing! And do some knee-lifts by your desk or in the toilet.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">10. Lastly, smile and be happy. Try not to bring all your problems to work, it will only make you feel depressed. Embrace the job you have and if you don’t like it start to make long term goals to leave. Take care of yourself by increasing your activity at work.</span></div>

<div style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">Here are some </span><a href="http://www.washingtonpost.com/wp-srv/special/health/workout-at-work/"><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">great animated office exercises</span></a><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;"> </span><span style="font-family: Calibri, sans-serif; font-size: 13.5pt;">for you to try. Have fun.</span></div>

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<p>Have a lovely healthy and fit day. Nina</p>

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<h3 id="comments">7 Responses to “Workout At Work For Better Health And Fitness”</h3>

<cite>Stay at Home Blessings</cite> Says:

<br />

<small class="commentmetadata"><a href="#comment-200" title="">January 17th, 2012 at 10:58 am</a> </small>

<p>>Thanks for the really nice tips. I don't work in the office but I work at home and certainly need these tips to be healthy too.</p>

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<cite>Ninalazina info</cite> Says:

<br />

<small class="commentmetadata"><a href="#comment-201" title="">January 17th, 2012 at 12:08 pm</a> </small>

<p>>Thank you for your comment – Stay At Home Blessings- yes you are very right about homeworkers. Just that we have more flexibility to sneak away from our desk! lol But yes, these exercises are good for all of us. Have a great day. Nina.</p>

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<cite>Karen</cite> Says:

<br />

<small class="commentmetadata"><a href="#comment-202" title="">January 17th, 2012 at 9:42 pm</a> </small>

<p>>Great article, some useful tips for staying fit at work.</p>

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<cite>Ninalazina info</cite> Says:

<br />

<small class="commentmetadata"><a href="#comment-203" title="">January 17th, 2012 at 9:59 pm</a> </small>

<p>>Thanks for your comment,Karen.<br />nina</p>

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<cite>Ane</cite> Says:

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<small class="commentmetadata"><a href="#comment-204" title="">January 18th, 2012 at 5:15 am</a> </small>

<p>>It has been quite a long time since I last worked out. Okay, I've never really worked out.. <img src='http://www.ninalazina.info/wp-includes/images/smilies/icon_razz.gif' alt=':P' class='wp-smiley' /> I do however have a toddler who keeps me up on my feet most of the day so I suppose it counts as exercise, right? <img src='http://www.ninalazina.info/wp-includes/images/smilies/icon_razz.gif' alt=':P' class='wp-smiley' /> LOL. Anyway, really great tips, I'm going to start with little movements and perhaps do some actual exercises..

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<cite>Bryan</cite> Says:

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<small class="commentmetadata"><a href="#comment-205" title="">January 20th, 2012 at 6:50 pm</a> </small>

<p>>These are great tips. I love how the article emphasizes on to be always happy. Indeed, that is very important because stress is the cause of sadness and stress is bad for the health.</p>

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<cite>Ninalazina info</cite> Says:

<br />

<small class="commentmetadata"><a href="#comment-206" title="">January 20th, 2012 at 8:48 pm</a> </small>

<p>>Thank you for your comment, Bryan. Yes, we all need to be happy to be healthy!</p>

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