Want more energy at AND after work? Exercise at the office!

As a trainer, I have the luxury of being in a fitness faclilty at least twice a day. It is never a hassle for me to go to the gym as I am already there. To tell the truth, I only work out in a gym two times a week. All the rest of my workouts are done at home with bodyweight and kettlebells. My typical day starts at 6 or 7am and ends between 7 and 10pm. The best way I have found to keep my energy up from morning to evening is by utilizing a number of mini-workouts throughout the day. This concept is easy to apply at the office as well!

The fact is, human beings were not meant to sit for most of the day. Our bodies and minds do not react well to long periods of inaction. Remember, it was not that long ago we were hunting for our food and living exclusively off the land. The modern computer workstation is a very new development in the long history of the human race. Our old lifestyles included daily use of our bodies, performing tasks we now no longer have to. We have "evolved" into a more intelligent and technically savvy race but have not kept appropriate pace with our body's need for movement and change. Just as we learned new work habits by accepting computers into the workplace, we must also learn new health habits by finding ways to incorporate exercise into an increasingly busy day.

Starting with my favourite example, modern exercise science has proven our hearts essentially cannot tell the difference between 30 minutes of steady exercise or 10 minutes done at three different times daily. Exercise science has also proven we get stronger by doing more lifting more often and with long breaks in between sets. Additionally, we DO NOT have to exercise to total failure to get results. In fact, minimizing and managing fatigue provides greater strength gains, less injuries and a much higher level of skill. A great thing has happened here! By chance of evolution, our bodies are able to maintain a high level of fitness using less exercise time than we ever thought possible. Now, please tell me you can't find the time...

Now that we know what we know... Lets get into how to use it.

I propose you think of your exercise in two phases: Strength and Conditioning. Since Strength must be practised as a skill, we can do much of the necessary maintenance during the day while at work. Tough upper-body exercises like one-arm pushups and single-leg squats are ideal but anyone can begin at the least with pushups off the wall and simple bodyweight lunges and squats. Low numbers of repetitions are done multiple times per day to ensure maximum volume with minimal fatigue. The great part is, the low reps will not make you work up a huge sweat and risk offending anyone in the office : )

The major benefits to your day have yet to be discussed. Since the three previously mentioned exercises require all major muscle groups to work in a dynamic or supporting role, our proper postural habits are revisited many times per day. Let's also not forget that these movements get us up and out of our unhealthy seated position. Blood washes through the affected areas and the warmth of working muscles gives our bodies and minds a fresh burst of energy. Your body never has the time to feel lazy as you keep waking it up! At the end of your day, you leave the office feeling at one with your body and ready to enjoy your evening. After all, you deseve it.

Feeling strong after work, you now need to look after your heart. Since interval training has been proven to be just as beneficial to the heart as long medium paced exercise, we can get our Conditioning in 20 minutes or less. One way to do this is hill running. Start walking up a moderately steep hill to begin with and as your conditioning improves go to a jog, run and finally sprint. Walk back down and do as many as feel comfortable in 15-20 minutes. The distance up the hill should be about one city block. Intervals really make you sweat so you will see why I recommend strength training for the office. To start, do your interval training 3 times per week.
As you can see here, you only have to dedicate 60 minutes per week outside of work to get all the conditioning you need. Add a bike ride, squash game, walk, hike, jog, ultimate game, fitness class or anything else you enjoy a couple times per week and you are all set!

Phew! What was meant to be a short post sure became a rather long one...

Every now and again I feel I have to point out just how easy it is to be stronger, healthier and happier.