Got a sedentary job? You don’t have to take it sitting down!

Here’s some great tips to get you moving, shaking and burning some serious calories at work!

1. Walk or bike to work. If you have to drive, park as far away as you can from your building and definitely skip the elevator!

2. Stand Up! Do your communicating from an upright position! Standing burns many more calories than sitting. Consider using the phone in a standing position. Instead of calling or e-mailing your cohort down the hall, walk the few feet and deliver the message in person.

3. Focus in Intervals. If you want to get more done, then learn to focus intently for 15-30 minutes and then get up, and take a quick walk down the hall or to the bathroom. You'll end up getting more done in less time! Consider doing a few sets of squats or wall push ups. EVERY little thing counts! By the end of the day you could have accumulated quite a few reps! Research (and common sense) supports the idea that taking brief (1-2 minute) fitness breaks makes you more productive than just “pushing on through”.

4. Break Time? Don’t hang around in the employee lounge with a cup of coffee and a pastry! Spend some time doing gentle stretches. Try clasping your hands behind your back, elbows straight and press your hands away from your body. This is a nice counterpoint for the usual “computer” position.

5. Get rid of your chair! Bring an air filled fitness ball in to take it’s place! You’ll be doing core work unknowingly, working on your posture and burning additional calories without even breaking a sweat! When it’s time for one of your quick breaks, use the ball for wall squats or even abs if you’re absolutely sure no one is around….or you’ll have a lot of explaining to do!

6. Build your own team! We all do better with a partner! Gather a group or a walking buddy to challenge you to a brisk walk over lunch. Bring your shoes and commit to meet daily for a 30 minute walk! Some of my clients meet in the stairwell for several rounds of cardio-intensive climbing! Talk about burning some serious calories!

7. Take it outside! Got a meeting or a brainstorming session? There’s nothing like fresh air to clear your mind and increase creativity! There’s no rule that says you have to have this meeting in the conference room or at a restaurant! The more oxygen, the better! Schedule your next meeting to be in the employee parking lot walking laps!

Just because you work in an office, doesn’t mean that your body has to suffer! Utilize a few of these ideas or come up with some of your own! Just get active! It will keep you fit and healthy and ultimately a more productive and happy employee!