Office Exercise

Too much sitting and too little exercise is bad for your health.So get off your seat and make physical activity—from fitness breaks to walking meetings—part of your daily routine.久坐的同時缺乏鍛煉會對健康產生不利影響。因此我們不如起身做一些體育鍛煉——從健身休憩到散步式開會——讓健身成為日常生活的一部分。

Finding time to exercise can be a challenge. Why not work out while you work? Consider 10 ways to add physical activity to your workday routine.

1. Start with your commute

Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot—or park in a nearby lot. In your building, take the stairs rather than the elevator.

2. Stand up and work

Look for ways to get out of your chair. Stand while talking on the phone.If possible, skip instant messaging and email, and instead walk to a colleague’s desk for a face-to-face chat.

我們總是很難擠出時間進行健身鍛煉。那為什么不一邊工作一邊鍛煉呢？如果要在你的辦公室增加體育鍛煉，有以下10種方法供您參考。

1.從交通出行開始

走路或是騎自行車上班。如果你是乘坐公交或地鐵，不如提早幾個街區下車或是比日常站點提前一個車站下車，再走完剩下的路程。要是開車上班的話，不如在停車場較遠的位置停車，或是停在附近的停車點。到了辦公樓，最好選擇走樓梯，而不是坐電梯。

3. Take fitness breaks

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk, hike a few flights of stairs or do some gentle stretching. For example, face straight ahead,then lower your chin to your chest.Or, while standing, grab the back of one of your ankles—or your pant leg—and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

4. Bring a fitness ball to work

Consider trading your desk chair for a firmly inflated fitness or stability ball,as long as you’re able to safely balance on the ball. You’ll improve your balance and tone your core muscles while sitting at your desk. Use the fitness ball for wall squats or other exercises during the day.

2. 站著工作

嘗試著離開你的座椅，如站著打電話。如果可能，跟同事交流盡量不要發送即時信息或是電子郵件，而是走到他辦公桌前進行面對面的交談。

3. 采取健身休憩的方式

與其在休息室里喝咖啡、吃零食，不如隨便走走、爬幾段樓梯或是做一些小幅的拉伸。例如，直視前方，然后低頭，使下巴抵住胸部。又或者，挺身站立，用手抓住一只腳踝——或是小腿——將其提升至你的臀部位置。每一次拉伸控制在15秒至30秒。

4. 帶著健身球上班

可以考慮將你的辦公椅換成一只充滿了氣的健身球或抗力球，只要你能夠在球上保持平衡就好。這樣不僅能提高你的平衡能力，也能強化核心肌肉。也可以用健身球進行靠墻深蹲或是其他項目。

5. Keep fitness gear at work

Store resistance bands—stretchy cords or tubes that offer weight-like resistance when you pull on them—or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

6. Join forces

Organize a lunchtime walking group.Enjoy the camaraderie of others who are ready to lace up their walking shoes.You can hold each other accountable for regular exercise—and offer encouragement to one another when the going gets tough.

7. Conduct meetings on the go

When it’s practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building,or if the weather cooperates, take your walking meetings outdoors.

8. Pick up the pace

If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

9. If you travel for work, plan ahead

If you’re stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities—such as treadmills,weight machines or a pool—or bring your equipment with you. Jump-ropes and resistance bands are easy to fit into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

5. 辦公室放置健身器材

把阻力帶（指富有彈性的帶子或細管，能夠在拉伸時提供類似物重的阻力）或是小啞鈴放在桌子抽屜或是櫥柜里。可以在會議或工作任務間歇做幾組二頭肌推舉。

6. 加入團隊

組織一個午間步行小組。與其他準備投身步行運動的人一起享受志同道合的友誼。組員可以互相監督對方的日常鍛煉，也可以在進展不順利時給對方以鼓勵。

7. 讓會議動起來

可以的話，安排一些步行會議或步行討論會。可以在辦公樓內行走，天氣好的時候，還可以把步行會議安排在室外。

8. 提高速度

如果你的工作可以步行的話，不如提高步行的速度。里程越長，速度越快，效果越好。

9. 提前規劃出差

機場候機時，可以拎著行李包做一些快速步行練習。挑選酒店時，選擇配備有跑步機、負重訓練器械、泳池等健身設施的酒店。也可以自己帶一些健身工具，如跳繩、阻力帶等就便于攜帶。當然，你也可以做一些開合跳、仰臥卷腹和其他不需要器械的簡單運動。

10. Try a treadmill desk

Consider a more focused walk-andwork approach. If you can safely and comfortably position your work surface above a treadmill—with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk—you might be able to walk while you work.

In fact, research suggests that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn’t need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you’ll burn.

Want more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts. ■

10.試一試帶跑步機的辦公桌

你可以考慮更集中的上班步行一體化的方法。如果你能夠以一種安全舒適的方式把工作臺設置在跑步機上——在跑步機前立一個支架放置電腦屏幕，同時在桌子或者專門為跑步機定制的垂直桌面上放置一個鍵盤，就可以上班步行兩不誤了。

實際上，有研究表明，對于那些存在肥胖問題的上班族來說，如果每天能夠從坐著辦公的時間中抽出2到3個小時邊步行邊用電腦辦公，一年里便能減重44到66磅（20到30公斤）。步行速度不需要很快，也不用走得汗流浹背。然而，確實是步行速度越快，燃燒的卡路里就越多。

想要更多關于辦公室健身的創意嗎？那么安排一次步行會議，與領導或同事開展一次討論吧。要記住，任何體育活動都是有意義的。 □