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

5 Tips to Choosing the Right Foods When Out on Work

By Gerald George Mannikarote, MBBS MBA

It always seems to be a challenge if you have to eat out while you are at work.  Whether you are travelling or in an office, you may have to purchase your food from a restaurant or a fast food situation.  So what do you do if you are trying to stay healthy?

Choose the Right Food
What’s the Right Choice?

This has been one of the biggest challenges for me as a professional. I often have to travel for work.  Meetings often take place during meal times.  Meetings also often have tasty snacks.  I’ve noticed that these things would cause my clothes to shrink… or is it that my waistline expands?

What's for lunch? Where are the snacks?
What’s for lunch? Where are the snacks?

Anyway, I’ve worked on this for many years.  I’ve read many books and articles.  I’ve talked to experts in this field.  I’ve looked into my own medical knowledge.  And I’ve even tested different ideas on myself.  From this, I’ve learned a few things that have helped me stay healthy when I have to eat out while I am working.

  1. Understand your body’s needs

You must understand your body and what it needs in order to make the right choices when it comes to ordering food.  If you are diabetic, for example, you will need to order foods that comply with your specific condition.  If you are looking to lose weight, you must then consider fat content and calorie content of the food you are ordering.  If you are maintaining your weight, you must consider other aspects of the food.

  1. Portion control

Ask up front, while ordering, what the size of the entree is.  And then based on that, ask for a reduced portion size of the food.  Many restaurants offer ‘lunch portions’ but even those portions are very generous in size.  You can reduce portion sizes by asking to cut out the side dishes, bread, etc provided along with the meal.

  1. Reduce the fats consumed

Ask that your main portion, whether it is a portion of meat or vegetable, be grilled or steamed.  Ask that it not be cooked in any fats- butter or oil.  Yes, we all know that some fat is good for you. But let’s be honest, most of us are getting more fats in our diets than we truly need.  Having the food cooked in a healthier manner will provide for a better opportunity to stay healthy.

  1. Reduce the starches you consume

People say carbs are the enemy, but that is not necessarily the case.  We all need good, healthy starches to function properly. However, most of us often overdo it when eating out.  We often start the meal with either bread or chips.  Then we may have a large portion of potatoes or rice or some other starch along with the rest of the meal.  This is generally way too much.  A simple way to reduce this excess of various starches is to ask that the chips or bread at the beginning of the meal not be brought to the table. Once again, you can ask that the starches be eliminated all together on your plate when you order your meal.

  1. Ask for double the portion of vegetable

Ask for your vegetables to be steamed.  And ask for a double portion of them. This can often satisfy the craving you may have when you eliminate the starches from your plate.  It can also help you feel fuller during the meal.

Choose the Right Food
Choose the Right Food

So, these 5 points show you some tips to ordering food while working to stay healthy.  What are some other ways you can stay healthy while at work?  Please leave your thoughts in the comments.  You can also contact me at jerrydmann@dmanntraining.com