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    Exercise and Physical Activity Ideas

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    (continued)

    Activity at the office

    If your job includes lots of sitting, try adding these short bursts of activity to your day:

    • Use your commute to do some extra walking. Park several blocks away, or get off the bus a few stops early.
    • Use the stairs instead of the elevator, at least for a few floors.
    • Suggest holding meetings with colleagues during a walk inside or outside the building.
    • Go the extra distance when possible: Get your coffee on another floor (use the stairs) or use the restroom that's the farthest from your office.
    • If you need to speak to a coworker, walk to that person's office or station rather than using e-mail or the phone.
    • Use your morning and afternoon breaks to take quick 15-minute walks.

    Coaching and teaching

    If you are bored with a sport or activity that you once enjoyed, coaching or giving instruction can renew your interest.

    • Youth leagues for organized sports are often seeking good coaches.
    • Take classes to become a certified fitness leader.
    • If you cycle, offer to lead a group of schoolchildren on a bike ride to teach bicycle safety.
    • Offer to lead a walking group.

    Competition

    Competition can be a good motivator because:

    • It gives you a specific and measurable goal to work toward, such as walking or running a 5 km or 10 km race.
    • Learning the details of a new course or event and then preparing for it can restore the excitement and challenge that's gone from more familiar competitions.

    Helping to plan or organize a competitive event instead of entering it can provide friendship and fun with others interested in the same activity.

    Cross-training

    Cross-training is the combination of various activities to spread the work among various muscle groups. Cross-training has some important advantages:

    • It prevents boredom by providing variety. It can help you break out of a slump.
    • It helps you maintain balance among your various muscle groups. For instance, runners who have developed powerful leg muscles might cross-train to strengthen the upper body, which does not get a good workout from running.
    • It reduces the risk of injuries because the same muscles are not being stressed in the same way during every workout.

    Some exercise machines, such as elliptical cross-trainers, can help you cross-train. Or you can use exercise machines that give variety to your program by working muscle groups that aren't heavily used in your primary activity.

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    WebMD Medical Reference from Healthwise

    Last Updated: June 04, 2014
    This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
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