Fitness at Work

Sometimes it's not possible to find time for fitness, especially if you spend long hours at work. But even if you have a sedentary job, there can still be some ways to include fitness and nutrition in your day. Here are some suggestions from the American Heart Association and the American Council on Fitness:

• Try using half your lunch break to go for a walk. (Read about "Walking for Health")
• Try using stairs instead of elevators; stand while talking on the telephone; walk down the hall to speak with someone rather than using the telephone.
• Take time during the day to stretch and move around, something that can also help to avoid strain on your back. (Read about "Back Tips")
• Team up with co-workers to see if you can get a discount at a local fitness club, start a recreation league at your company or form a sports team to raise money for charity events.
• Stay at hotels with fitness centers or swimming pools while on business trips.
• Work out before or after work to avoid rush hour traffic or drop by for a noon workout.
• Schedule your exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.

Of course, it's always best to check with your doctor before adding exercise into your schedule.

Nutrition on the job

As for nutrition, if your workplace gives you access to a microwave oven, you may find that frozen foods offer an easy and quick way to get your meal. But you may want to keep in mind some of these suggestions from the American Dietetic Association:

• look for frozen dinners that have less than 15 grams of fat and 800 milligrams of sodium
• add a salad or vegetable, since frozen meals tend to provide less than one serving of vegetables
• add a glass of skim milk or yogurt to increase calcium (Read about "Calcium")

You might also consider preparing food the night before so it's all ready to go the next day. A healthy lunch that includes the right amounts of protein, carbohydrates and fats can give you the energy to get through your busy day… without the excess calories that can cause health problems down the road.