Exercise Benefits in the Workplace

by Janice Burdon

November 2005

Why should companies promote fitness in the workplace?  When you consider that 15 million Canadians spend one half of their waking hours at work, it makes sense that they do not have a lot of time to do anything else, let alone exercise. Let's face it, by the time you get home, cook supper, do homework, make lunches, and put the kids to be;  what time is left for exercise before you fall into bed exhausted?  Employers over the years have acknowledged the benefits of fitness and wellness programs in the workplace. 

Benefits include:  
        - 14 - 25% fewer disability days
        - 45% reduction of worker's compensation costs 
        - incidence of injury reduced by 25%
        - work performance improvement of 14-15%, mental concentration, stamina, reaction time and memory
        - better rapport with co-workers and enjoyment of work
(Health Canada & CSEP, 1998)

Although more and more companies are offering their employees funding for gym passes, not all can afford to do so due to budget restrictions.  It is, therefore, left up to the individual employee to take the initiative to keep healthy and fit.  Here are some practical suggestions on how to keep active at work.

• Ask your boss for a fitness pass to a local gym.  He/she may surprise you.  If your boss agrees then bring your clothes to work and go either at lunch or after work.  Choose a gym close by and bring a co-worker along with you for accountability and support.
• Start a walking, running or cycling program at lunch.  A half hour to 45 minutes even three times a week will show benefits.  You will also have more energy for the rest of your day.  Encourage others to join you.
• Walk or run stairs. Stairs not only condition your heart but also the muscles in your legs and buttocks.
• Encourage run- or walk-athons and donate proceeds to local charities.  This creates a sense of teamwork, accountability and purpose.
• Do you have an extra room where you can have a 45 minute fitness class three times a week?  Personal trainers and fitness instructor rates are reasonable and they come at your convenience.

Strength and Stretch Break - Instead of grabbing a chocolate bar when you need energy, grab your weights!  The following exercises strengthen and stretch your back muscles, which retain a considerable of stress at work.

 Back Row

    - keep back long, sitting on the edge of your chair - ben over slightly from the hip

    - begin with arms outstretched straight in front of you towards the floor and then pull the elbows in towards the back wall, palms facing inward.  Neck neutral.  Do 12-15 repetitions, 2 or 3x.  Breathe out when you bring elbows up.  Think about squeezing your shoulder blades together.

Stretch

- an excellent stretch for the back and shoulders.  Keep elbows straight and neck in line with arms.

As your co-workers see you faithfully keeping fit, you will be a motivator and encouragement to them.  Remember, enthusiasm is catching! 

Smile and Keep fit!

 
Janice Burdon is a Can-Fit and McGill Certified fitness instructor.