Spending the workday at a desk can make packing on pounds that much easier than for those with more physically demanding jobs. It can be difficult to maintain a consistent workout schedule, before work or after – but incorporating physical activity into the workday may be easier (and more cost-effective) than you think. Consider these ideas from TOPS Club, Inc.® (Take Off Pounds Sensibly®), the nonprofit weight-loss support organization, to beat the blahs and make workplace exercises a regular part of your routine – affordably. Combine any of these options to create your own workout circuit.
Mini exercise bikes, elliptical trainers, and steppers are compact, portable, and an easy way to get some aerobic activity right at your desk. They do the job of their full-size counterparts to get your heart rate up while fitting under your desk. You can pedal off calories while fully focusing on your work for a price as low as $35, with high-tech options available at higher costs.
Hand weights and resistance bands are a discreet and affordable way to introduce fitness into your workday. They can help build muscle tone and target areas you’d like to focus on. Keep them in a desk drawer or cabinet, and do curls between tasks or during the lunch break.
Step boxes may seem a bit outdated, but they are still a great aerobic workout. Getting your heart rate up can fight afternoon fatigue and keep you energized throughout the day. You can find step boxes for as low as $15 and easily bring them to work for midday cardio breaks. For an even more affordable option, use the stairs if your workplace has them.
Exercise ball chairs are a step up from simple exercise balls, as they often come with a base or back rest. Consider trading your desk chair for one, as long as you’re able to safely balance on the ball. They improve your balance and can even tone core muscles while you sit. Use the fitness ball for wall squats or other workplace exercises. Many can easily be found online within the $50- $60 range.
Jump ropes are not only extremely affordable but extremely effective. A jump rope workout is still one of the best cardio activities you can do. You can pick one up for under $10 and either step outside for a quick jump, or if your environment allows, an indoor session.
TOPS Club Inc.® (Take Off Pounds Sensibly®) is the original weight-loss support and wellness education organization. Founded more than 65 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information. TOPS also provides a customizable weight-management component to employee wellness programs in the form of on-site weight-loss support chapters at workplaces of all sizes. TOPS has about 150,000 members – male and female, age seven and older – in thousands of chapters throughout the United States and Canada. Visit – www.tops.org or call (800) 932-8677.