Fitness ON THE GO Creative Options for the Busy Professional

Make Your Health a Priority Strategies Schedule an appointment Break workouts into segments Tell someone (add accountability) Invest in traveling equipment or a home gym Get your family involved

Office Activities General Stretching Recommendations At least 20-30 seconds/stretch 1-3x’s each day Post-exercise stretching is very important and most beneficial Basic Seated Stretches Shoulder Stretch Neck Stretches Triceps Stretch Chest Stretch Hip/Low Back Stretch

Office Activities To build/maintain muscle, try these exercises: Chair Pushes Chair Squats Desk Push-ups Glute Squeezes Chair Triceps Dips Chair Leg Lifts Calf Raises

Office Activities Commit to using the furthest restroom or water fountain Waiting for your computer to upload or download? Do as many reps of any exercise as you can. Bring portable foods so you can walk during your break Build your own trail mix Carrots and other raw veggies Protein bars or snack bars

Office Activities Purposefully leave something in your car (e.g. your lunch, a report, etc.) When it’s practical, organize a walking meeting or brainstorming session Spend 15 minutes each day on a walking computer/desk station, if available

General Activities Red Light Abs Sit as tall as you can Abs pulled tight Blow as MUCH air out of your lungs as possible Get a headset for your phone and perform stretches while you talk at home Perform squats, pushups, dips, planks or stretch while you wait for TV commercials

General Activities Exercise while brushing your teeth Challenge your balance. Stand on one foot with your eyes closed. Take a bike ride or walk with kids or dogs after dinner Performing yard work or house work See how fast you can fold laundry Put the leaf bag on the opposite side of the yard so you have to walk leaves/weeds to the bag