Incorporate Fitness At Work

fitness at work

Fitness No Matter Where You Are

Whether you are at home, at the office, or on the go, it’s important to incorporate fitness into your workday. That’s what it’s all about – exercise/nutrition where and when you can to stay healthy! Try these tips today!

Make fitness a part of your workday

You get home from work, are dog-tired, and the last thing you want to do is head out for a run. Putting your feet up is so much more appealing.

Well, if you’ve already incorporated fitness into your workday, you can rest those feet as long as you want. That is until your kids ask you for a ride to their friend’s house, and your spouse comes looking for dinner.

How, exactly, can fitness be a “part” of your workday rather than an activity you do outside of work?

Here are a few ways to get you started. Feel free to come up with your own strategies—you know your work environment best and what may work for you.

Note: Looking for a corporate fitness platform? Check out PulseHIIT.

Walk and Talk

How about updating your colleague on that new deal or getting her feedback on your proposal over a walk? In addition to getting some exercise, you won’t have the interruptions commonly found at your desk like your phone ringing, email messages popping up on your computer screen, and visits from co-workers.

Furthermore, research shows exercise boosts creativity. It can remove your filter making you more likely to share that great idea with your colleague.

Follow in the footsteps (literally!) of President Barak Obama and Silicon Valley executives who often have walking meetings.


Fitness at Work BikeFor many, the commute is an opportunity for aerobic exercise. If you live close enough and there’s a safe route, try walking, running, cycling, rollerblading, or skateboarding to work. If your commute is too far, consider incorporating exercise into part of your commute.

For example, take the train halfway then work up a sweat for the remainder of your trip.

If you drive to work, try parking a few blocks from your office then walk from there.


Schedule exercise breaks in your day. Set reminders to get out of your seat and stretch or do strength-training exercises. 10-minute breaks here and there add up over time.

Do some jumping jacks or mountain climbers to get warmed up, and then do squats, wall sits, or bicep curls using dumbbells. Another option is to have a resistance band on hand and try these exercises.

Lunch Hour

The lunch hour is typically your own time. You’re already at work and therefore simply can’t do the dishes or drive your kids to sports practice.

So try scheduling a fitness activity you enjoy during this time.

Think outside the box—maybe there’s a tennis court or workout facility near your office. Grab your racquet, sneakers, earphones, whatever, and go!

Not only will you improve your health with this habit, but research shows exercise also improves your executive functioning. That’s right, you just might do a better job on writing that report later that day or leading a conference call—all because you exercised earlier.


Fitness at Work CoffeeWorking individuals are busy, and the more we can incorporate exercise into our daily workday, the more time we have for other obligations and pursuits.

With rising medical costs, employers are increasingly willing to facilitate employee fitness opportunities as disease prevention and cost-savings strategy.

Consider asking your employer about walk and talk meetings or installing a shower at the workplace for cycling commuters.

A 2014 Gallup poll showed that Americans work, on average, 46.7 hours per week.

If a portion of that time could be spent being active, workers would improve their health and wellbeing. Go ahead and be among those employees who move while at work.

You might just start a trend at your office.

Courtney Hughes is a health and wellness researcher, consultant and writer in Chicago. She is passionate about workplace wellness, disease prevention and fitness. Visit her at and connect on LinkedIn. @MCourtneyHughes
Courtney Hughes
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