by Keila Chaliotis, Staff Writer
In today’s world of more desk jobs and less physical work, working out has become more and more important. People are starting to realize eating healthy and a good workout it´s a better way to live. Your health is one of the most important blessings, so why not keep it that way. In order to do so aside from finding a good workout routine is important to find the time to exercise and a place. Some of us spend most of our days at work. Therefore many companies have installed facilities that can be an added bonus to their employees so they can workout and that way keep their employees fit and happy.
Today about 21% of employers offer a company fitness center. There have been cases where people have lost a lot of weight. A company fitness center is also a place where co-workers can build on their relationships, since is a more casual environment which can also help you relax your mind.
They offer a place to exercise even during lunch. Not all companies can afford a full service fitness center, but they´re trying to provide their employees with some fitness options. These options may even include club memberships, where you can enjoy swimming or playing golf. At Ripon College in Ripon, Wisconsin, Elaine Coll, professor emeritus of physical education, organized a faculty staff noontime workout called ¨Ultimate Fitness.¨ The exercise routine includes a 5 minute warm-up and then exercises which focus on an upper or lower body exercise. Workers also get to run one lap around the gym. To conclude they stretch and cool down for about 10 minutes.
If your company doesn’t offer you a facility to work out, you can even do it at your desk. A 60 second or 10 minute bursts of aerobic exertion will help improve your heart rate variability. Kelli Calabrese, MS, an exercise physiologist and spokesman for the American Council on Exercise, says that your heart´s ability to jump from resting to pumped, has shown to increase longevity and decrease heart disease.
Some exercises you can try out are:
March in one place. Try to lift your knees as high as possible. You can do this for about 60 seconds.
Try simulating jumping rope. This will give you some cardio. If you have a jumping rope even better but not necessary to put this exercises into practice.
Raise your right arm and tap your left toe to the side while keeping your right foot on the floor, switch sides.
If you have the opportunity to walk into a vacant office or conference room you could walk around the room. You can even walk in the hall. As you are walking try to increase your speed. You want to feel the workout and why not even break a good sweat. Don´t worry you can always freshen up! Women should use waterproof mascara, have some wet towels, a change of clothes and try to keep your hair up, so its off your face and you can keep it from looking greasy and sweaty. For those of you who prefer not to sweat you can always try some flexibility exercises. You can also stretch and rotate.
In case you don’t have an available room, use the stairs. Do this as many times as possible. It is important you stop your old habits and take advantage of your surroundings and take the harder way, even if that means not taking the elevator, or even walking to work. Some of us have the privilege of living close to work and even than drive. Taking a walk instead of driving is also a good way to avoid pollution.
While seated you can pump both arms over your head for 30 seconds. Repeat 3-5 times.
It is important that you keep a regular workout routine. That´s why I recommend to take advantage of your free time, even at work to exercise. For those of us who always say there is no free time make free time. Take your lunch hour for example. Some of us make it a habit not to even take a break, a break that is given to us by our employers and by law. You need to take some time off and invest time in you. Simply involve more movement during the day.