Healthy Habits on the Job: Exercise

By: Cameron

Welcome again to “Part III” of Healthy Habits for on the Job! Read the others here: sleep and eating well.

Today I would like to highlight exercise. The following post will outline strategies and reasons to maintain a regular exercise routine in order to support a healthy lifestyle.


Exercise can be intimidating but it is also extremely rewarding. A lot of people say they don’t have time or they’re too tired. The truth is you can make time and studies have shown that a certain amount of exercise can make you more alert.

To dispute the claim that exercise is time consuming, the Mayo Clinic has found that everyone should get 150 minutes of aerobic activity a week. This is less than 25 minutes of moderate cardio work a day. If you were to increase the intensity from moderate to vigorous, then you can cut this time in half.

Weight training is also something to think about. The Mayo Clinic suggests weight training at least twice a week. Dividing the cardio work between only five days and assigning weights to the other two days can decrease your workout routine total to as little as 30 minutes a day. Exercises such as pull-ups or rows can be incredibly beneficial for students and white-collar workers where you’re backs are hunched over a computer or notebook most of the day. The problem areas of the common office employee include the shoulders, upper back, torso, neck, hips, legs, and even forearms. Generally speaking, sitting in a chair all day can take a major toll on your whole body.

Another point to consider is that exercise, such as running, can wake you up. A fitness and nutrition article in the New York Times talks about how running releases endorphins. Endorphins are natural chemicals produced by the body to increase the mood of a person. This is the phenomenon that people are referring to when they say “Runner’s High”. In summation, running can literally make you happier, and everyone works better when they are in a good mood.

Truthfully you won’t feel like you “have the time” to exercise, which is why you have to make time. Taking the time to exercise sounds like a hassle. The reality is that exercising can be easier than you think and definitely worth it.

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