15 Simple Ways to Add Exercise to Your Workday

Written by
Nikki Chavanelle
It doesn't matter if fitness is one of the top items on your priority list; sometimes, there just aren't enough hours in the day to fit in a full workout.

If you're trying to slay that pay, get that promotion or just trying to make it home at a decent hour to see the kiddos off to bed, working out can be a huge time suck—and not everyone buys into the case for a morning run.

Luckily, there are plenty of simple, yet effective ways to squeeze exercise into your workday without sacrificing your precious free time outside the office.
Talk—Don't Email
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Why send an email to a coworker when you can have a discussion face-to-face? You'll get those steps in, and you'll be surprisingly familiar with everyone around the office--it's a win-win.
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Take the Stairs
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You don't have to climb up to the 24th floor of your office building, but just taking the stairs up a floor to the conference room can get your heart pumping. Who likes awkward elevator chats anyways?
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Park Farther
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Weather and safety permitting, parking farther away from the office is an easy adjustment to help you get in some quick exercise to and from work. Use the walk to prepare for the day, delete spam emails or call the spouse about what's for dinner—just make sure to look both ways!
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Ride or Run to Work
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Biking or running to work isn't for everyone, but it's eco-friendly, and it's just one other way to turn your necessary commute into exercise. Not sure it's for you? We've got plenty of tips to help you master your morning bike or run commute.
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Take Push-up Breaks
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Stepping away from your desk to do a quick set of 10 or 15 (or 20!) push-ups at a time can be the perfect way to refocus on whatever task you might be tackling—and you'd be surprised how much stronger your upper body gets from a few quick reps.
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Take Hourly Stand Breaks
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They say sitting is the new smoking, so getting up from your desk chair at least once an hour is one of the simplest things you can do to add some activity to your day. Use your stand breaks to go to the bathroom, get some water, tea or coffee or to catch up with a coworker across the office.
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Workout During Lunch
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Most offices don't care where you eat lunch, so if you want to get a 30-minute HIIT workout in, you can use your lunch hour for that and eat at your desk once you're back. Working out during lunch means you don't have to sacrifice your precious sleep, and you don't have to delay the incomparable feeling of coming home after a long day at work.
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Use a Stability Ball
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Desk chairs are so ergonomically uncomfortable, try switching yours out with a stability ball. It'll provide squishy comfort for your assets and sitting on a stability ball engages your core muscles, protecting your lower back and promoting good posture.
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Use a Standing Desk
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Using a standing desk is the perfect way to stay active during the workday without having to leave the desk or even take a break from your work at all. Standing desks are becoming more and more common in offices these days, so you don't even have to worry about looking like a weirdo.
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Sit Up Straight
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Stability ball not for you? Adding exercise to your day can be as easy as just sitting up straight. You'll engage your core muscles and probably look more professional if you're not slouching in your chair.
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Take the Long Route to the Breakroom
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It doesn't matter where the breakroom is relative to your desk—take the path less traveled. You'll get your steps in, run into coworkers you rarely get to see and get just a little more out of those precious breaks from work.
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Swivel in Your Chair
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It might be slightly distracting to those around you, but they'll get used to it. Swiveling even just a little in your chair can engage those oblique muscles and satisfy your urge to fidget at the same time.
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Pick a Far Away Lunch Spot
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Like parking farther from the office, picking a lunch destination farther from the office can be an efficient way to get your steps in—plus you can explore more restaurants besides the one in your office lobby or the Jimmy John's down the street.
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Stash Resistance Bands at Your Desk
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Resistance bands are such powerful tools for such little material. You can low-key tone your inner thighs, outer thighs and hamstrings with resistance bands and no one will be the wiser.
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Pace Around During Phone Calls
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The beauty of a phone call is that the person on the other line has no idea what you're doing. Get your steps in and take your phone calls away from your desk. Pacing is also known to help stimulate creativity and manage anxiety.
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