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Incorporate exercise into your work routine

Exercise at work

We know the importance and benefits of having a regular work out routine. However, this may not always be an achievable goal for everyone. Did you know that only one in three adults achieve the recommended amount of physical activity each week? Not a shocking statistic as most people don’t have a gym at the office and simply cannot find adequate time outside of work and family obligations.

The benefits of exercise are not just physical. Evidence and research have shown that it boosts mental abilities; creativity, enhances quicker learning, sharper memory and concentration while lowering stress levels. Exercise has also been known to elevate mood, which has direct implications on your workplace performance. Sparing a few minutes to exercise during working hours will pump-up your performance. To improve your wellbeing in the workplace, here are a few quick changes to implement for a healthier lifestyle.

  1. Change your mode of commute.

Walking or cycling to work will kill two birds with one stone. If you use you a matatu, get off a few stops early and walk the rest of the way. And if you drive to work, park at the far end of the parking lot then take the stairs rather than the elevator. Easy!

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 emails, and instead walk to a colleague’s desk for a face-to-face chat.

3. Take fitness breaks.

Got 10 minutes to spare before your meeting? Hike a few flights of stairs or do some gentle stretching as you prepare.  While standing, grab the back of one of your ankles and bring it up toward your backside. Hold each stretch for 15 to 30 seconds. This will gear you for a more productive meeting ahead.

4. Hold meetings on the go.

Schedule walking meetings or hold brainstorming sessions on the move. Do laps inside your building, or if the weather cooperates, take your walking meetings outdoors. You could also change the venue of the meeting to an outdoor setting or a nature trail near you.

5. Starting your day with a short run or walk.

OK, so this one might require more effort and planning but it’s the best way to start your day! Just set your alarm for 20 minutes earlier – and make sure you have your running or walking equipment laid out the night before. We promise this will set the pace for your day.

6. 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.


By incorporating these into your weekly schedule – and maybe adding yoga or some light stretching in the evenings, you’ll make a habit of exercising and improve aspects in productivity at work and lifestyle…