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Getting a workout in before your shift can energize you for the day ahead. It has the added benefit of cutting down on your transportation costs. If you live relatively close to where you work, consider these strategies to get in a bit of exercise before your workday even properly begins: Commute to work on a bike. Wear proper safety gear such as a helmet and pads, or a reflective vest so that drivers can see you clearly. Select one or two days a week to jog to work. Jogging on a commute may require you to keep a change of clothes at your workplace. A facility with a locker room or changing area may also be necessary. If distance and time allow for it, choose a nice day to walk to and from work. Take in the fresh air and use this time to clear your thoughts and relax before heading into the office. You might even walk to public transportation stops. Public transportation might be a commute option for you. If so, choose a route that will allow you to walk part of the way. You might even consider an unconventional way of exercising on your way to work, such as kayaking down a river to get to work or skateboarding to work. . Getting healthy is a big goal and it can include many things. Try to take some time to identify the individual goals you are working towards, such as losing 10 pounds, improving your mile run time, or simply eating fewer unhealthy foods. Make sure that you set goals that are SMART. This means that your goals are specific, measurable, attainable, realistic, and time bound. An example of a SMART goal might be something like, "I want to lose 10 pounds over the course of the next eight weeks." Seek support from your friends and family as you work towards your goals. Let them know that you are trying to be healthier at work and ask for their support. Some jobs have more flexible work hours, allowing employees to take longer breaks if the time is made up during the shift. Take advantage of your company's on-site gym if one is available. They may also be partnered with a nearby fitness center. Organize a basketball game in the parking lot with a few of your coworkers. Toss a baseball or football around with a work buddy. An extended work break is a good time to get in a long distance jog. Or, you could hit the gym during your lunch break and just have a light bite for lunch after you finish. If you have a sedentary job (lots of sitting around), moving around more during the course of the day is a good way to increase your activity level. Take the stairs in your building (if you work in a skyscraper it may not be practical to climb the stairs to your office on the 34th floor). Lift more weight than you're used to. If the office needs more photocopy paper, make an exercise of it - take a few trips to carry each box instead of using a cart. Walk to a coworker's desk instead of calling them on the phone. You'll increase the number of steps you take each day and appear more personable. If you must eat lunch away from work, walk there. Getting a carry out order and bringing it back to eat at work will increase your appetite. However, keep in mind that packing a lunch is usually healthier. If you have to order your lunch, then try to order something healthy. Break time is a worker's right that shouldn't be taken for granted. Use that time effectively and you'll be healthier for it! How you put break time to use depends on the type of job you do. If you need rest, take a breather. If you've been sitting all day, get up and move around! Know the break time policies at your place of work. Ask a supervisor if you're not sure. Follow them and don't abuse them. Take a walk whenever you get a break. Create different routes in the corridors of your building or outside if the weather is nice. If your break time is limited there are exercises that you can do at your desk. Stretch out your limbs. Shake off the fatigue. Get your blood flowing! If your job involves intense physical or mental activity, take time to unwind. Stepping away for a few moments can help calm and re-focus your mind on the task at hand. Periods of high stress are when we often fall back on bad habits. Resist the urge to cope with caffeine, a cigarette, or sweets. All three will only serve to keep you wound up. If you feel overwhelmed by your work load, wash your face with cold water, stretch your body and take several deep breaths. The additional influx of oxygen to your body will help increase your focus and productivity at work. The workday can be hectic for many people. If that's you, take a break to de-stress. There are many options available: meditation, prayer, or reading. Choose something you enjoy! If you need to blow off some steam, vent a little by talking to a trusted friend or colleague.
Exercise to get to work. Set realistic goals for yourself Stay fit during the work day. Energize your daily tasks by making them more active. Schedule break time wisely. Relax, don't tense up.