"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley 

Do you ever feel that you just don't have enough time to work out? Do you get to work early and stay late at the office, only to convince yourself that there are just not enough hours in the day to get to the gym? Regular exercise 30-60 minutes most days of the week is important for good health. It’s a little easier to get it in over the weekends but how can you fit it into a busy work day?


  • Take the Stairs. Stair climbing is a great aerobic exercise that is easy to do in almost any building over one story. A 135-pound woman can burn about 130 calories by climbing stairs for 20 minutes; a 185-pound man can burn around 178 in the same amount of time. Walking stairs for even just a few minutes a day can improve heart health and help with weight management.
  • Pump Iron. Store some small dumbbells under your desk or in a spare file drawer, and do bicep, tricep or shoulder strengthening exercises for 5 to 10 minutes 1-2 x/day for about 3 of your workdays.
  • Walk More. To motivate yourself to walk more at work, wear a pedometer to see how many steps you take. Set a goal in the FitLivin App (ios * android), strive to get at least 10,000 steps in a day. When you try to reach this goal, you'll find that you’ll find creative ways to squeeze in more steps -- whether it's parking your car farther away from your office building, walking to lunch or visiting co-workers in person rather than calling or e-mailing them.