(NaturalNews) You don't have to be a gym rat in order to bolster your fitness activity, and the best thing is that you can do a great deal of fitness-bolstering while you're at work.
Back in the days when most people made their living performing some type of manual labor, there was no need for additional physical exercise at work. But with tens of millions of Americans now working either from a desk or a store counter -- and with time at a premium -- it has become more necessary than ever to boost physical activity while we're working. And it can be done easily.
Here are 10 of the easiest, best ways to make good physical use of your time while at work:
-- Take the stairs: If you work in a multi-level business office environment, it's easy to meander down the hall and hop on the elevator. But if you choose instead to use the stairs (going both up and down), you'll get a much-needed cardio workout that your heart will love you for.
Also, notes FitDay.com: "Health is not the only thing that benefits from climbing the stairs. It can also save you a great amount of time and reduce energy consumption. It's sometimes much faster to take the stairs, especially during peak times when elevators take a long time to arrive on the floor of your location. It is also good for the environment because it lessens energy consumption."
-- Become a toe-tapper: Speedily tapping your toes underneath your desk is another way to get your heart pumping and the calories burning. If you can, pop up from your desk every 45 minutes or so and jog in place for about 60 seconds (or find someplace where you can do this).
-- Wander some: Get up and walk around. Take five (or 10) and wander around the office, or better yet, get out into the hallways and roam them, at as brisk of a pace as you can (without looking like you think the building is on fire). Walking is heart-healthy.
-- Squat for life: Like jogging in place, you can also do air squats in place. These are good for your glutes and legs and will get your blood pumping. You can also work on your calves; while you're standing at the printer waiting for those 200 copies, do some calf raises.
-- Up against the wall: "Wall sits are great for building strength and endurance," says the Greatist.com site. "Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds."
-- Water bottle workout: Keep a pair of water bottles at your desk. You can use them for a variety of exercises for your arms and shoulders: bicep curls, tricep overhead presses and flies for your shoulders. Or just get a couple of 5- or 10-pound rubber-coated weights, for that matter, and keep in a desk drawer.
-- Raise the roof: Experts who spoke to The Washington Post said one great office workout is called "raise the roof" -- you essentially march in place by your desk and raise your arms, palms facing upward, toward the roof as you march.
-- Triceps kick: Bend forward slightly and, while marching softly, extend your arms backwards. In fact, you can also use your water bottles or weights to augment this exercise. Another good one: triceps dips (check them out here).
-- Inner thigh squeeze: Go find a ream of paper for the printer and bring it back to your desk. While seated, place the stack in between the knees and press your legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds.
-- It's on! While you're up and about meandering through the hallways, when you find somewhere you can be by yourself for a moment, pretend that you're jabbing at a heavy boxing bag, alternating arms of course, for 30-60 seconds at a time.