1. Brisk Walking
Barbara, who describes herself as “time-challenged”, shares her approach: Program a fitness monitor to sound an alert if you don’t manage to get in 250 steps every hour. When the alert goes off, Barbara knows it’s time to take a brisk walk, whether it’s to the canteen, washroom or simply to the next meeting.
“Every step counts,” Barbara shares. “These short bursts aren’t enough to add up to 150 minutes a week, but it’s an easy and quick way to get my heart rate up without going out of my way to exercise.”
2. Stair Sprints
Peh Yiwen, a writer for Shape, however, prefers the intensity of stair sprints. While she attends group fitness classes three to four times weekly, she noticed that the workouts she tend to choose were mostly strength, toning and flexibility workouts. Taking the stairs at a sprint instead of waiting for the office lift “is the perfect answer to clocking in some cardio each day” for her.
3. Squats and Star Jumps
Another example of how to incorporate exercise into the workday without going out of your way comes courtesy of Adora Wong, CLEO’s senior features writer. The petite rock-climber says, “Being in my seat all day means I want to really get moving whenever I get up, or I feel sluggish. So even stepping over to the printer is one opportunity to get in some squats and star jumps. They might look silly, but they get your heart rate up fast and that means an efficient calorie burn, which is always a bonus.”
4. Weighted Leg Lifts
As Her World writer Hoe I Yune puts it, “As much as I try to attend fitness classes a couple of times a week, it’s tough because my work involves dinner tastings, events and of course, deadlines.”
For those looking for something a little less obtrusive, there’s always I Yune’s unique take on working out at her desk: “Weighted leg lifts are easy to do without leaving your seat. Better still if it looks as fun as being a mermaid!”
5. Maximise Bathroom Breaks
Men’s Health editor Kelvin Tan takes his workouts seriously: “I work out daily – and I’m a firm believer in how every minute adds up, just like the calories.”
How does he do it? To maximise his workout time without spending hours in the gym, he pops in for a few reps each time he visits the washroom. “The washrooms have always been some distance from my workstation, so it feels like I get the most bang for my time spent walking there to sneak in a workout set.” He estimates that just four washroom visits a day nets him 160 minutes each week.
Looks like office workouts don’t have to be boring, once you’ve found the right exercise for you! If working out in your office isn’t an option, or if you’re not a fan of working up a sweat in your work attire, check out these Fitness @ Work classes that you can pop into right after work, before you head home for the day. Otherwise, make sure to clock those minutes on the weekends with HPB’s Sundays @ The Park programmes.