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How to Get Exercise at Work

How to get exercise at work

We all know that regular exercise is critical to keeping our bodies as healthy as possible. This helps you to feel great and reduce your risk of developing health issues like cardiovascular disease and high blood pressure.

Unfortunately, far too many people live hectic lives that make it difficult for them to find the time to exercise. Between busy personal and professional lives, exercise is often one of the first things to be neglected.

That's a real shame, though, and it's one of the main reasons that so many people in the US - and beyond - are unhealthy. You've really got to try and take the time to exercise.

A great way to do this is to incorporate exercise into your working day. Let's take a closer look at how to get exercise at work.

First, though, we'll take a look at just why it is so important to keep active.

Why Keeping Active Is So Important

There are lots of reasons to keep active. Here's a closer look at just some of the main benefits you'll notice if you manage to incorporate regular exercise into your routine.

Achieve better health

Decades of research confirm that exercise can improve your overall health. If you move enough and burn calories over the course of the day, you will avoid a range of serious health problems.

In fact, exercise helps people to avoid mild to serious health problems such as depression, heart disease, cancer, diabetes, and more. Exercise can also help you to improve your mental health by fighting back against stress.

Maintain a healthy weight

how many calories should you burn a day

It's no secret that the US is currently undergoing a serious issue when it comes to obesity. In the US alone, 39.8% of adults aged over 20 are obese. The number of obese people has been trending upward over the last several decades and a few factors have been the cause.

Firstly, our diets have transformed. Shelves in stores are packed with unhealthy snacks that are loaded with sugar. Secondly, people live more sedentary lifestyles and work in roles that don't demand much physical movement.

If you are hoping to lose weight, it's important that you maintain a caloric deficit. That simply means burning more calories than you consume in any given day. Wondering how many calories should you burn a day?

Well, the average man will burn 1,900 to 2,500 calories each day. Women, meanwhile, will burn between 1,600 to 2,000 per day. It's important that you measure how many calories you consume and how many you burn to make sure that you're striking the right balance.

Regular exercise can help you to burn more calories and improve the efficiency of your metabolism. This helps you to maintain a healthy weight and feel great about yourself.

Enjoy a better sex life

Intense exercise has been linked to people having a better sex life. This is because exercise helps people to elevate their feelings of desire, arousal, and satisfaction.

If you find that your sex life is becoming stale, you might want to try and see if regular exercise can help you. Lots of people find that just moderate cardiovascular exercise can help them to reshape their sex life.

Look younger

Exercise can put a spring in your step and help you to feel like you're filled with energy. Not only that, but exercise can actually slow down the aging process within chromosomes.

This is because exercise helps to preserve telomeres, the cap at the end of the chromosomes that control aging. Researchers are still trying to uncover this link between exercise can telomeres, but their initial work demonstrates that exercise can help to keep you younger at a cellular level.

Improve your mental health

Statistics show that 55% of Americans experience stress at some point during their day. This is a shocking statistic and it shows just how modern life has the potential to create stressful and uncomfortable situations for many people.

Stress is indeed a killer. It causes people to suffer from headaches, insomnia, aches, and much more. Stress is also linked with a loss of sexual desire, too, and it can affect the way that you see the world around you.

In more serious cases, chronic stress can cause you to suffer from serious health problems. Stress has an impact on your cardiovascular health and some people, unfortunately, suffer from serious stress-related injuries.

Exercise helps to reduce anxiety, depression, and negative feelings. Studies have shown that regular exercise can help you to boost your self-esteem, too, and this can help you to look at the world in a more loving way.

If you find that you suffer from feelings of low energy or a poor mood, you should be sure to explore how exercise might be able to help you.

Get Those 10,000 Steps

calories burned 10000 steps

As a general rule of thumb, every person should aim to get around 10,000 steps into their day. Some people dispute this exact figure and believe that people might need more, but it's at least a good benchmark that is simple to remember.

Best of all, it's easy to incorporate steps into your day. The average person has a stride length of around 2.1-2.5 feet. That means that it takes a person 2,000 steps to walk one mile - this means that 10,000 steps are more or less equal to five miles.

You should try to walk over the course of your working day - it's surprising how your steps can add up. There are lots of helpful applications and smart devices that can help you to monitor your progress, too.

Jog For 30 Minutes

Finding the time for a full workout can be tough, but a 30-minute jog is much more manageable. You could burn up to 400 calories during a 30-minute jog - a significant amount that can help you to better manage your calorie levels.

If you want to really build a habit, you should try to run at the same time each day. This will help you to form the habit and avoid finding excuses to avoid jogging at other times of the day.

Cycle To and From Work

calories burned jogging 30 minutes

If your office is within cycling distance, you could consider purchasing a bicycle! Cycling is a great way to keep healthy and it is a relatively low-impact exercise. It's a fun way to get around and you might just find that it can help you to keep in shape.

There are other benefits to cycling, too. You will save on fuel and you'll be doing your part to cut the size of your carbon footprint.

Try a Walking Lunch Hour

If you simply cannot find the time to exercise before or after work, you could try to make the most of your lunch hour. A full hour of walking can help you to burn some calories and it's a great way to give yourself a full break away from your work.

A walking lunch will also encourage you to eat something light - great if you're hoping to lose weight and lower your calorie intake.

Get Up From The Desk

A very effective way to incorporate exercise into your working day is to simply get up from your desk at regular intervals. It's all too easy to get absorbed in a piece of work and this can have a dramatic effect on your posture and cardiovascular health.

You should make sure to get up every thirty minutes or so just to improve your circulation. Again, there are lots of smart devices that can prompt you when it's time to get up.

You might also find that small breaks can help you to find new solutions to the problems that you tackle each day.