Exercise Anytime, Anywhere: Travel and office options for activity

Let's face it, sitting at a desk all day can promote a sedentary lifestyle. Don't let your work be your excuse. Here are some ideas from Paige Waehner, ACE certified personal trainer and freelance writer for About.com, that can help:

· Sit on an exercise ball instead of a chair. This will strengthen your abs and back, and you'll work on your posture without even trying.

· Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you'll feel more alert.

· Use the restroom on another floor, and take the stairs.

· Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

· Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs).

· Deliver documents or messages to co-workers in person rather than by e-mail.

· Go to the mall for lunch, and park on the opposite end of the food court. Don't forget to buy something healthy.

· Get a headset for your phone so you can move around while you talk.
If you have your own office, consider keeping a resistance band or a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone. If you work in a cubicle or don't want people to see you exercising at your desk, all you really need is a chair and a couple of large, full water bottles that you can use for any dumbbell exercise.29

For pictorial guidelines of exercises you can do at your desk, see the following websites:

· Desk Exercises (from Harvard Medical School's Consumer Health Information site)
http://www.intelihealth.com/IH/ihtIH/WSIHW000/9105/8254.html

· Office Stretches (from ABC News)
http://abcnews.go.com/GMA/Atio/popup?id=1445618&content=&page=1

· Office Exercise (from Paige Waehner, ACE certified personal trainer and freelance writer for About.com)
http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

· Stretches You Can Do in Your Office (slide show from the Mayo Clinic)
http://mayoclinic.com/health/stretching/WL00030

Another challenge of the job can be travel. If your job frequently takes you out of town, keeping up with your exercise routine can be a challenge. Below are some ideas that may help.

Pack a jump-rope, swimsuit, exercise video, or resistance bands to use in your room/lodging. You can also do simple calisthenics, such as jumping jacks or marching in place. Complement your aerobic workout with some strength training. Using your own body as weight is most convenient. The following exercises are easy to do in your hotel room:

· sit-ups or crunches for your abdominal muscles;
· push-ups for your arms, chest, and shoulders;
· mini-squats for your thighs;
· lunges for your legs and buttocks; and
· calf rises for the calf muscles in the back of your lower legs.

When you've finished your workout, don't forget to stretch. Bring along a portable music player or personal radio to keep you moving. You'll want to perform this activity in your room, since you need to hear what's going on around you, such as traffic, when outdoors.

If traveling by plane, wear your walking shoes. Use extra time in the airport terminal to walk. (Check your bags early, or place your carry-on luggage in a locker.)
If traveling by train, walk through the cars, and walk outside when the train is stopped to let other passengers board.

If traveling by car, stop every hour to stretch and/or walk around the car a few times.30
Call your place of lodging before leaving for your trip. Ask about in-house fitness facilities, swimming pool, and the safety and accessibility of outdoor fitness around the lodging and surrounding area. Ask if there is a video or DVD player in the room if you plan to bring an exercise video or DVD. Find out if there is a television channel that offers fitness programs.

Although business trips can be fraught with time-crunched schedules, meetings, and lunches, exercise can be an important part of doing your best work. It is a great stress reliever and may help you concentrate better, sleep better, and give you the energy to be more productive.31

Note: If jet lag and travel time have left you exhausted, let your body rest. A common concern among exercisers is that they will suffer a reduction in their fitness level if they are unable to squeeze in some exercise. "It is important to recognize that it is much easier to maintain your current level of fitness than it is to improve your fitness level. Current evidence suggests that you can take up to a week off from exercise training without any significant reduction in your fitness level."31 If you are on a long trip and crunched for time, try a regimen of either aerobic or strength training (or a combination of these) twice a week.31 Then go back to your regular schedule when you return home.

Source: Texas Cooperative Extension

Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.