Here are 4 surprising ways to try out cardio at the office

June 27, 2015 9:13 PM

Beyond triggering that runner's high, it's associated with a higher quality of life, improved health, and a better mood.

Working out in the office

Exercise is a key contributor to health and happiness.

Missing a few gym sessions doesn’t mean staying active has to fall by the wayside.

Sneaking cardio into daily life can save time and improve fitness, sometimes on par with the benefits of a scheduled sweat session.

And more time getting moving in our daily lives means less time sitting, which can lower the risk for heart disease, diabetes, obesity, and early death.

While intense exercise is good for us, it doesn’t completely erase the effects of a sedentary lifestyle, so making an effort to get moving throughout the day can have some serious long-term benefits.

The Center for Disease Control (CDC) recommends 150 minutes per week of moderate aerobic exercise, plus two days per week of strength training.

If it's 30 continuous minutes of activity or three 10-minute sessions,we have 4 ways to do this, whether at home, work, or play.

1. Be a stair master: Consider taking them one at a time, not two. Researchers found that while the rate of caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time. In one study, participants climbed a 15-meter stairway five times a day with an average of 302 calories burned per week using one step and 266 calories per week using the double step .

2. Walk and talk: Make like the West Wing and hold walking meetings. While moderate walking uses almost two-and-a-half times the energy of sitting in a meeting, mobile meetings can also strengthen work relationships, improve health, and boost creativity.

3. Please stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few bodyweight exercises before sitting back down.

4. Hydrate often: Getting lots of H2O means more trips to the bathroom (drinking water might also help ramp up metabolism). Pick a bathroom on a different floor, and visit it often.

Watch this video of 10 minute cardio in the office.