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Easy exercises to get fit at work

Do you want the good news first or the bad news?

Let’s go with the bad news.

Despite your vows and promises, you went a little crazy with the holiday eating.

The good news?

You’re a nurse. Which means you have a job that keeps you moving! Read on to find ways to up the ante by incorporating some simple exercises into your workday.

1. Take a 10

Even when you’re on your feet all day, a brisk walk with no agenda other than to get the blood flowing is something you can do for yourself to reset and stretch your legs. Based on this chart, the average person can burn about 50 calories in just one brisk 10-minute walk (3.5 mph/17-minute mile).

2. Do a few squats

The squat is hailed as a fitness miracle worker. It can lift you, tone you, strengthen you and even help whittle your abdomen. Check out the Mayo Clinic’s brief video tutorial for a proper squat technique. Just think about how many of these you could accomplish if you did a few every time you grabbed something from the stock room.

3. Take the stairs

Running down for a coffee or a bite to eat? Forget the elevator. Take the stairs down and up whenever possible. If your unit is really up there, take the elevator a few floors lower than you normally would and walk the rest of the way.

4. Practice your lunge

You’ll need an empty hallway for this one so you have plenty of room for correct form. shares a how-to for performing a lunge without injury.

5. Lift a liter

In the stock room grabbing a couple of bags of NS? Those 1L babies weigh a kilogram, which is the equivalent of 2.2 pounds. Use them for a few minutes of bicep curls or shoulder presses.

6. Try wall push-ups

Traditional push-ups aren’t the best option at work. Who wants to place their hands on a hospital floor — blech!? But a modified wall push-up is a great alternative.

7. Commit to just 1%

The American Heart Association says that even 10-15 minutes of daily exercise can prove beneficial for your overall health. If you’re waiting for inspiration to hit, maybe it’s time to stop waiting and go find it instead. Read this motivational article written by former California Gov. Arnold Schwarzenegger. He makes 15 minutes a day (or just 1% of your day) seem easily attainable. So spread the word and get your squat on. It’s a New Year!

By | 2020-04-15T16:31:42-04:00 January 3rd, 2013|Categories: Archived|1 Comment

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