1. Fitness ON THE GO Creative Options for the Busy Professional

2. 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

3. Office Activities General Stretching Recommendations
At least 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

4. 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

5. 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

6. 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

7. 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

8. 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