Since work occupies most of our waking hours, and most of us are sedentary during this period, it is important to find the time to exercise whenever possible. If the Doctor's recommendation of 30 minutes a day seems like a lot, remember that it doesn't have to occur all at one time for the body to benefit.
Small activities throughout the day can all add up.
Take a walk during your lunch break; asking friends and colleagues to join you can keep it fun and keep you motivated. Use the stairs instead of the elevator. If you work in a high-rise, get off a few floors early and walk the rest of the way.Park further away than you need to, and walk. If you use public transit, get off a few stops early and walk the rest of the way.Take periodic breaks from your work to perform some simple stretches
Some simple stretches you can perform at work. Fingers.
Clutching a pen or typing on a keyboard can make your hands stiff and tight. This stretch will help reinvigorate the muscles in your hands: Separate and straighten your fingers until you feel a stretch, keeping your hand in alignment with your wrist. Next, bend the end and middle knuckles of your fingers, keeping your hand and wrist in the same position. Hold each position for 5-10 seconds, relax, and repeat 3 times.
Some simple stretches you can perform at work. Arm and Shoulder
Lace your fingers together and turn your palms facing out; straighten your arms in front of you. Hold position for 5-10 seconds, relax, and repeat 3 times.
Some simple stretches you can perform at work. Back
Reach behind your head and place your hand on your upper back, keeping your arm close to your ear. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Pause, and then repeat on the other side.
Some simple stretches you can perform at work. Neck
Tuck your chin in, lengthening the back of your neck. Then turn your head to the left. Pause and then bring it back to the centre. Pause and then turn to the right; repeat three times.
Some simple stretches you can perform at work. Shoulder rolls
Roll your shoulders up towards your ears, hold; then roll your shoulders back and down, squeezing briefly between your shoulder blades. Repeat three times.
Some simple stretches you can perform at work. Leg stretch
Standing and holding on to something, lift one foot up towards the buttocks, keeping the knees together. Pause and then lower the foot to the floor. Repeat with the opposite foot. Repeat three times on each side.
Water and Physical Performance
If you exercise regularly, don't forget to increase your water consumption accordingly. The more active your lifestyle, the more water your body uses and the more you need to replenish. Studies show that when the body is dehydrated as little as 1-2% physical performance declines, sapping your energy and making you feel tired. At 2% dehydration physical performance levels decrease 5-10%; at over 4% dehydration, physical performance levels decrease 20-40%. Athletes know that proper water consumption before, during and after exercise is crucial for peak physical performance.
Some suggested guidelines for proper water consumption and exercise
Drink 2-3 cups 2 hours prior to activity. Drink 1-2 cups 10-20 minutes before activity. Drink ? to ? cups every 15 minutes during activity. Drink 2 or more cups within one to two hours after activity. Continue drinking fluid after exercise until urine is clear. Cool water is best (10-15?); the body absorbs cool water more quickly than warm fluids.Plain water is best; sugar and electrolytes in other beverages may slow emptying from the stomach.
Source: British Journal of Nutrition
