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.久坐的同时缺乏锻炼会对健康产生不利影响。因此我们不如起身做一些体育锻炼——从健身休憩到散步式开会——让健身成为日常生活的一部分。

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.

我们总是很难挤出时间进行健身锻炼。那为什么不一边工作一边锻炼呢？如果要在你的办公室增加体育锻炼，有以下10种方法供您参考。

1.从交通出行开始

走路或是骑自行车上班。如果你是乘坐公交或地铁，不如提早几个街区下车或是比日常站点提前一个车站下车，再走完剩下的路程。要是开车上班的话，不如在停车场较远的位置停车，或是停在附近的停车点。到了办公楼，最好选择走楼梯，而不是坐电梯。

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. 站着工作

尝试着离开你的座椅，如站着打电话。如果可能，跟同事交流尽量不要发送即时信息或是电子邮件，而是走到他办公桌前进行面对面的交谈。

3. 采取健身休憩的方式

与其在休息室里喝咖啡、吃零食，不如随便走走、爬几段楼梯或是做一些小幅的拉伸。例如，直视前方，然后低头，使下巴抵住胸部。又或者，挺身站立，用手抓住一只脚踝——或是小腿——将其提升至你的臀部位置。每一次拉伸控制在15秒至30秒。

4. 带着健身球上班

可以考虑将你的办公椅换成一只充满了气的健身球或抗力球，只要你能够在球上保持平衡就好。这样不仅能提高你的平衡能力，也能强化核心肌肉。也可以用健身球进行靠墙深蹲或是其他项目。

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. 办公室放置健身器材

把阻力带（指富有弹性的带子或细管，能够在拉伸时提供类似物重的阻力）或是小哑铃放在桌子抽屉或是橱柜里。可以在会议或工作任务间歇做几组二头肌推举。

6. 加入团队

组织一个午间步行小组。与其他准备投身步行运动的人一起享受志同道合的友谊。组员可以互相监督对方的日常锻炼，也可以在进展不顺利时给对方以鼓励。

7. 让会议动起来

可以的话，安排一些步行会议或步行讨论会。可以在办公楼内行走，天气好的时候，还可以把步行会议安排在室外。

8. 提高速度

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

9. 提前规划出差

机场候机时，可以拎着行李包做一些快速步行练习。挑选酒店时，选择配备有跑步机、负重训练器械、泳池等健身设施的酒店。也可以自己带一些健身工具，如跳绳、阻力带等就便于携带。当然，你也可以做一些开合跳、仰卧卷腹和其他不需要器械的简单运动。

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.试一试带跑步机的办公桌

你可以考虑更集中的上班步行一体化的方法。如果你能够以一种安全舒适的方式把工作台设置在跑步机上——在跑步机前立一个支架放置电脑屏幕，同时在桌子或者专门为跑步机定制的垂直桌面上放置一个键盘，就可以上班步行两不误了。

实际上，有研究表明，对于那些存在肥胖问题的上班族来说，如果每天能够从坐着办公的时间中抽出2到3个小时边步行边用电脑办公，一年里便能减重44到66磅（20到30公斤）。步行速度不需要很快，也不用走得汗流浃背。然而，确实是步行速度越快，燃烧的卡路里就越多。

想要更多关于办公室健身的创意吗？那么安排一次步行会议，与领导或同事开展一次讨论吧。要记住，任何体育活动都是有意义的。 □