The U.S. Surgeon General recommends that we get 30 minutes of activity at least five days a week. Many of us don’t get much physical activity beyond normal, everyday activities. The last few months of each year are wrought with potlucks, parties, baked goodies, and candy. While you can make a resolution to get fit in the new year, why not start some of these activities NOW?

We can all commit to spending a small amount of time each day getting in some physical activity, but not enough of us actually do it.

For those of us who spend our days in an office in front of a computer, there are some ways that we can get fit without having to leave our cube! While some activities will require us to get up from our desks, others allow us to sit right where we are! There is some benefit to small “bursts” of physical activity, especially the kinds that help us increase our heart rate.

As always, be sure to consult with a physician before starting any new exercise routine.

At your desk…

  • Get some two-pound hand weights – while you’re surfing online, do some curls or raise them above your head
  • Hold your legs out straight in front of you – hold for a few seconds
  • Put the palms of your hands on your armrests and lift your bottom up (be sure to test the strength of your armrests first!)
  • Perform neck rolls – from left to right and tucking your chin down to your chest
  • Put a foot on your desk, with your leg bent at the knee – push forward a bit, until you feel the stretch in your leg
  • Buy a “pedal exerciser”, which is basically a bike for under your desk – they cost about $50 and keep your hands free

Away from your desk…

  • Do some jumping jacks or run/walk in place
  • Bend one leg back and try to touch your bottom
  • Put both hands on your desk and perform “desk push-ups”
  • Do some lunges or one-legged squats
  • Take the stairs instead of the elevator
  • Park farther away
  • Instead of sending that email, go to the person directly
  • Bring your lunch to the office, then use the remainder of your time taking a walk – and bring a friend!