We all know the benefits— exercise boosts productivity, sharpens focus, reduces stress, and elevates mood. In fact, it improves virtually every part of our lives, including physical, cognitive, and emotional health to name a few. But knowing and doing are two different things. When you’re juggling work, meetings, and deadlines, squeezing in a workout can feel impossible. Here is the good news: integrating exercise into your daily routine doesn't have to be difficult. A few small adjustments can make a big difference, leading to a healthier, more productive you! The key to incorporating exercise into your workday isn’t about finding time—it’s about making it.
For the average adult, a healthy amount of exercise includes at least 2.5 hours of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity exercise (like running) per week, spread throughout the week in sessions of at least 10 minutes. It is also recommended to incorporate muscle-strengthening activities on two or more days each week. This combination promotes cardiovascular health, muscle strength, and overall fitness.
So, what could that look like for the average working person with a busy schedule? It can be as simple as this: Start by incorporating two 15-minute walks each day—one before or after work and another during a lunch break. Or whenever fits best for you! This habit alone could help you hit your weekly aerobic activity goals. If you prefer, you could substitute these walks with a 30-minute walk after work to unwind and clear your mind after a workday. Walking in nature offers a holistic range of benefits, making it a valuable practice for physical health, mental well-being, and cognitive enhancement.
Inviting a coworker to be a walking buddy can help with accountability and fosters a more collaborative and supportive workplace culture. Encouraging colleagues to join you for a quick walk during breaks or lunch can build camaraderie, create opportunities for informal brainstorming, and strengthen team dynamics. When colleagues support each other in prioritizing wellness, it sets a positive tone for the entire workplace, leading to a healthier, more engaged, and productive team.
As for muscle-strengthening activities, these don’t even have to involve a gym—simple bodyweight exercises like squats, lunges, and push-ups can be done at home. For additional guidance, you can find a wealth of resources on YouTube. Many channels offer a variety of strength training workouts that require minimal equipment. If you’re into yoga, one of our favorite channels, Yoga with Adriene, provides accessible routines that can help improve flexibility and relaxation.
If you have time on the weekend, use it for a longer hike, swim, or activity of your choice. Integrating diverse activities into your routine keeps things interesting and ensures that you address different aspects of your fitness, all while fitting into a busy schedule.
The important thing is to prioritize movement where you can. Whether it’s taking the stairs, standing during meetings, taking walks or stretching throughout the day, small efforts build momentum. And if you find yourself hesitating? Use Mel Robbins' 5 Second Rule: count down from five, get up, and go. Before you know it, you'll have turned exercise into a routine that fits seamlessly into your workday, boosting your health and productivity.
Got a Meeting? Take a Walk - TED Talk: "Fresh air drives fresh thinking". Nilofer Merchant suggests a small idea that just might have a big impact on your life and health: Next time you have a one-on-one meeting, make it into a "walking meeting" -- and let ideas flow while you walk and talk.
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