Simple Ways to Stay Active During the Workday Without Hitting the Gym
“Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own?” (1 Corinthians 6:19)
We are called to be the caretakers of our earthly bodies. They are temples, the hands and feet of Christ in the world. Because of this, we need to take care of ourselves physically, mentally, and spiritually. One of the ways to accomplish that is, of course, through physical exercise.
A decade ago, I was in a different season of my life. I was halfway through graduate school, and I had the privilege of living close to campus and keeping flexible working hours. The university I attended had not one, but several ideally-situated fitness centers across campus that offered free group fitness classes for students.
I went from being someone who had never set foot in a gym (I had always stayed active, but through outdoor activities), to the grad student who regularly attended fitness classes, sometimes even more than once a day. And it was great! If I didn’t have a graduate course, a meeting, or another commitment, I’d be able to attend a scheduled fitness class during working hours (my favorite was zumba!). Then, I’d head back to the office to catch up on my graduate work before heading home.
As my work situation, physical location, and responsibilities shifted over the years, I haven’t always had the luxury of attending a daily fitness class. However, I’ve been able to do small things to stay active during my work hours, rather than feeling I need to save all of my exercise time for post-work hours or weekends. Like many, my workday often involves extended hours at my computer, so taking time to get up and move is essential.
If you can relate, these quick tips may help.
Distance Permitting, Walk or Cycle to Work
If you take public transportation, get off one stop early and walk. If you drive to work, consider rotating between driving and taking public transportation.
Currently, I’m lucky to be able to walk to work, which allows me to get in a one-hour rapid walk (30 minutes each way) on days I go into the office. Previously, during our postdocs at another institution, my husband and I would cycle to work in good weather, or we’d carpool together and the distance between the parking lot and our workspaces offered a good walk.
Take the Stairs Instead of the Elevator
My current workspace is on the third floor, which is a convenient level to reach by stairs. If your workspace is on the main floor, then this tip falls apart, but a workaround is to try pairing your walk to your office (or cubicle) with the next tip.
When Nature Calls, Catch Some Extra Steps
Resist the urge to always hit the closest restroom. Switch things up by taking a trip to a restroom that is a bit further away, or better yet, on a different floor. This is a quick and easy way to add some extra steps to your daily routine. They add up!
Take Advantage of Workplace Incentives
Some companies or organizations encourage their employees to stay active. Figure out whether yours offers any incentives to help you get up and move during the workday.
My institution, for instance, installed exercise bikes in various hallways throughout the building, and employees can use them on a first-come-first-served basis. I have personally gone for a quick ride during short breaks on many different occasions.
Other organizations may have scheduled group walks during the lunch hour or at other times during the work day. At one of my past workplaces, someone set up a weekly volleyball session, which was a popular group activity. If you think your institution could do more and you have ideas, why not offer some suggestions?
Bring the Gym to Your Workspace
It doesn’t take much to incorporate more movement into your day. Start by making a habit of moving more when you’re sitting at your computer. For example, you can purchase an adjustable standing desk to rotate between sitting and standing. You can also create your own makeshift standing desk, which is what I have done, or try an under-desk walking treadmill. Switching from your office chair to an exercise ball can help, too.
If you work from home or have a hybrid schedule, these tips will need some adapting, but will hopefully offer some inspiration. Staying active throughout the day will benefit your mood, your body, and your focus and productivity, while nurturing your bodily temple. It doesn’t necessarily need to involve a fitness class during working hours, nor does it need to be completely kept for after work and weekends. Keep it simple, and you’ll feel better, perform better, and feel more equipped to be the hands and feet of Christ in the world.
Sarah Gagliano Taliun is a genetics professor with many interests in addition to studying DNA. She and her husband now call Montreal home. When she is not reading a scientific article or meeting with students, Sarah can be found experimenting with new recipes in the kitchen, reading her Bible or taking a walk in nature.