5 Tips to Add Exercise to Your Busy Day

By Gerald George Mannikarote, MBBS MBA

Many of us work in an office.  Some of us have to work in vehicles.  And there are some lucky folks that get to work in a gym!  This article is for those of us that aren’t lucky enough to exercise for a living!

While working in an office, many of us find it challenging to squeeze a work out in.  And if you are in sales, and driving from appointment to appointment, it seems all the more challenging to find time to exercise.  Add to this long commutes, the need to rise early to avoid traffic, and arriving home late, too tired to exercise, what are you supposed to do?

Here are a few tips that I’ve found very helpful to squeeze some exercise in throughout the day.

1. Park your car as far away from the door as possible

Park your car far, far away
Park your car far, far away

This is one of the easiest ways that I’ve found to add exercise during the day.  I used to try to find the closest parking spot to the door of the office I was visiting.  Parking further away caused me to increase the number of steps I had to take to get to the door.

If you work in an office, you can use this to your advantage in multiple ways.  Obviously, you can go to the door from your car in the parking lot.  You can then go back to your car during your lunch break; maybe purposely keep a book or something in there to force you to go to the car.  And of course, you will walk back to your car when you go home for the day.

If you don’t drive to work and use public transport, this is even easier for you. You can get off a few stops ahead of your usual stop in order to increase your steps.  The same would go for you on your way back home.

2. Have stand up meetings

Stand up at meetings
Stand up at meetings

Stand up meetings are a great way to add exercise during the day.  This causes everyone to literally think on their feet.  It also takes away from the almost ‘license’ to check out during a meeting as everyone is standing.  Meetings tend to go quicker when standing up as well.  And if there are snacks at the meeting, they are more difficult to eat while taking notes during a stand up meeting.

3. Stand up during phone calls

Stand up during phone calls
Stand up during phone calls

This is an excellent way to add energy, enthusiasm, and life to your phone calls.  Instead of sitting down and taking your calls, try standing up.  Often times, the person on the other end can hear the energy and life in the call from your side.  This may be challenging for those that have to be on the phone all day, but try switching from sitting to standing in between calls.

4. Choose face to face over emails

Choose face to face over emails
Choose face to face over emails

In many companies, email is getting to be the most common form of communication.  People don’t seem to meet face to face unless it’s an in person meeting.  I’ve seen and participated in long back and forth emails between just two people.  This could have been resolved with either a phone call or a quick chat in person.  If you and another person are in an office together, I would suggest simply walking over and asking them a question.  Apart from getting a bit of exercise, you can easily clarify your situation instead of getting into a lengthy string of emails.

5. Quiet corner push ups

Quiet Corner Push Ups
Quiet Corner Push Ups

This may not be the easiest thing to do, but it is possible.  Find a quiet corner in your office building and blast off a few push ups.  If you can’t do push ups, find some other exercise- burpees, squats, etc.  Sometimes, finding a quiet corner in itself could be an exercise!  I’ve personally done this in some of the places I’ve worked. So I can say this is possible.

I hope that you found these tips helpful in squeezing in exercise during a busy day.  Of course, as with any health and exercise regime, check with your medical professional before you start anything. And always use common sense.

What do you do to add exercise in your day?  Please leave your thoughts in the comments section.  If you feel that others could benefit from these tips, please share this post.  You can also contact me at jerrydmann@dmanntraining.com

The Best Workout for the Busy Executive

by Gerald George Mannikarote, MBBS MBA

When I travel for work I make it a point to hit the gym.  It’s not an easy thing to do, but I feel that it needs to be done.  But there was a time when a gym was not easily accessible to me.  What was I supposed to do?

Many of you may have been in similar situations.  Like when I worked the night shift and was glued to a chair.  Or when I had an office job and was glued in front of a computer monitor.  Or when I was a sales guy, glued into the driver’s seat of my car.

It took me many, many years to realize what I was doing.  In fact, I have to admit that I do the same thing once in a while even today.  And the truth was that I didn’t want to realize what I was doing.

What I was doing was actually what I was NOT doing.  I was not working out. I was not moving.  I was not moving at all. And I was using my work as an excuse to remain sedentary.

I wanted to exercise.  I wanted to be healthy.  I knew all the right things to do.  But I was not doing them- because I was working.  And I was working hard.  So what was I supposed to do?  How was I supposed to fit exercise into my schedule?  How was I supposed to work out?  And nobody understood that I had a 1 hour drive each way to and from work!

dMann Training
What’s the Best Workout if You’re Busy?

I finally realized that I was full of excuses.  My night shift job had a gym which I had full access to.  My office job had a 1 hour break for lunch.  My sales job had flexible hours.  I was making excuses for being a sedentary person.  I was justifying my situation by saying that I was busy.

I was once offered an online fitness coach by one of the companies that I worked for.  I decided to accept the offer.  I was hoping that she would give me the BEST workout to get healthy.  I was a busy executive after all.

Then she told me something that made me change the way I approached things.  She said I needed to MOVE!  I needed to simply get up and move.

When I parked my car to meet a customer, I was asked to park my car as far away from the door as possible; causing me to walk a lot more than I was used to.  If I stopped to make a phone call, instead of remaining comfortably seated, I was asked to try to stand up and have my call.  I was also asked to try to get to my next appointment a little earlier and walk a little bit around the complex or office before going in.

I began to realize all the other opportunities I missed.  I could have found a quiet corner in my office and blasted off a few push-ups.  I could have utilized the available gyms and avoided traffic at my other jobs.  I could have got up from my chair and remained standing for a few minutes at a time.  I could have. I could have. I could have.

I realized that the best exercise was to SIMPLY move!  I just had to move.  I justified my sedentary lifestyle by saying that I was a busy employee.  I sat for 8 – 9 hours.  I sat in traffic to work for 1 hour.  I sat in traffic from work for 1 hour.  That was 10 – 11 hours of sitting in a day.  Then, of course, because I was such a hard working person, I came home and sat in front of the TV for another few hours.

When I finally learned that I needed to move, I changed my approach to working out.  I realized that the BEST workout for a busy executive was to simply MOVE!  Get out of your chair.  Get out of your seat.  GET UP AND MOVE!

dMann Training
Get up and move!

So what do you do think?  Do you think the best workout for a busy exec is to move?  What do you think is the best workout? Leave your thoughts in the comments.  You can also contact me at jerrydmann@dmanntraining.com

Stay Healthy While Traveling for Work

I used to travel quite a bit for work.  During those trips, I always found it a challenge to stay healthy.  But I get by with a little help with my friends.  It was through friends that I realized and learned what I needed to do to stay healthy while traveling for work.

What I’ve learned, from myself as well as others, was interesting.  People tend to take a vacation from being healthy when traveling for work.  If they normally exercise and eat right at home, they tend to throw all of that out of the window when traveling for work.

dMann Training
Stay Healthy While Traveling for Work

Often times, people say it’s very challenging to stay healthy when traveling for work.  “I have to eat out a lot.”  “The hotel doesn’t have a gym.”  “The meeting was really late.”  “The customer wanted to meet over a couple of beers.”  Yes, the challenges are real.

The challenges are real, but like I said, I got by with a little help from my friends.  I have been lucky to have a few friends that understand health and wellness very well. They helped me understand the challenges that I faced because they faced them as well.

One of the biggest lessons that I learned was that you can have what you want if you make it a priority.  So, if you want health, you will make that a priority.  You can have what you want if you really want it.

For example, if the hotel doesn’t have a gym, you can work out in your room or even just take a walk outside.  If you have to eat out, you learn what are the right things to order from the menu.  If the meeting was to be over a few beers, you learn what beers or drinks to order.  If the meeting is expected to run really late, you learn how to close the meeting on time.

dMann Training
You Can Work Out in Your Hotel Room

The late meeting example still resonates with me.  I had a friend in a previous company that I worked for that did the same job as I did.  She read to her children every night.  Even when she traveled for work.  She scheduled her meetings to close at the right time so that she could call her children, even in the parking lot, and read to them.  You can have what you want if you really want it.

At dMann Training, we plan to have a series of posts to help you stay healthy while traveling for work or even at home.  I hope this post gave you a chance to think about it.  And maybe even some tips.

So what do you do to stay healthy while you travel for work?  What do you do to stay healthy at home?  Leave your thoughts in the comments.  You can also contact me at jerrydmann@dmanntraining.com