More ways to keep it moving at work

If your workplace doesn't provide a workout, here are 10 ways to infuse some physical activity and movement into your day:

1. Try "meetings on the move"

An inexpensive, easy way to get employees and their minds re-energized is to have them walk or jog together. It can also be a good way to brainstorm.

2. Organize group fitness classes

Ask a fitness instructor/trainer to come to your workplace to teach yoga, mat Pilates or a general exercise class using little or no equipment.

3. Use free weights at your desk

Do simple arm/shoulder strengthening exercises while reading, researching or on short breaks.

4. Sit on a stability ball

Try sitting on a ball for an hour or more during the day to build core strength and improve balance.

5. Invest in a treadmill workstation

Ask your employer to provide a Walkstation, which is a treadmill integrated into a workstation. Employees can take turns using the Walkstation while reading or using the Internet -- they are especially good at workplaces that don't have a fitness facility. You can burn 100 calories an hour without breaking a sweat.

6. Stand up or pace while talking on the phone

You can burn 20 calories during a 30-minute call by standing, rather than just five when sitting on your duff. Pacing will burn even more.

7. Stretch with resistance bands

Keep the bands at your desk and do leg stretches while sitting; anchor the bands to a door or fixed object in another room and do a short workout.

8. Bring exercise DVDs to work

Find an empty room, borrow a DVD player, and informally get together with employees who want a quick workout over the lunch hour.

9. Schedule a group walk or run

Form a small group and commit to walking or running one or more times a week. This would be separate from "meetings on the move."

10. Participate in fitness challenges

Create a company fitness challenge among departments, or participate in the Indiana Sports Corp. Corporate Challenge in September.

Sources: Local fitness experts and national reports

EXERCISE AT YOUR DESK