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Create Your Own Workday Fitness Routine

By Vonnie Kennedy
 
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Once the holidays are over and you’re back at work, you and everybody else will be ready to fulfill the most common New Year’s resolution of all time -- Exercise and Lose Weight!

This year, instead of falling back on your old habits by February, try some new ways for getting fit and staying that way all year long.

The great news about these tips is you can do them during the workday, so you can’t use that old excuse that you don’t have enough time.

Stretch before you start working. Combat stress by doing some tension-releasing stretches. Shirley Archer, author of Fitness 9 to 5: Easy Exercises for the Working Week (Chronicle Books), suggests, “Clasp hands behind back, raise arms and open up chest and shoulders. You'll help quell lower-back pain and activate abs.”

Eat a smart lunch. Amy Jamieson-Petonic, R.D., a spokeswoman in Cleveland for the American Dietetic Association advices the following: “Aim for 300 to 400 calories, with a ratio of three servings of carbs (together, the size of a tennis ball) to one serving of protein (smaller than a deck of cards). Carbs replenish energy, and protein helps muscles recover, so you can keep going strong all week!”

Take a walk. Use the second half of your lunch hour to take a walk around your building or a trail nearby. In winter, walk inside, take the stairs up and down and circle the inside of your building.

Don’t like walking alone? Grab a friend or several co-workers who also want to get fit. Diane Whaley, Ph.D., director of the Lifetime Physical Activity Program at the University of Virginia in Charlottesville says, "The positive peer pressure can get us to do things we might not normally feel like doing."

Drink plenty of water. Staying hydrated throughout the day is so important for all kinds of workplace ailments from headaches to an aching back. Drinking plain water can be boring, so get creative by adding fresh mint, rosemary, lemon and lime. Some people even add watermelon or oranges.

Nix the soda. Even diet soda isn’t good for you.

Check your urine to tell whether you’re drinking enough water.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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