Exercises before, during and after work

Though work and exercise aren't compatible in most people's minds, you can get some moves in during your shift if you really try. Here are a few tips to get some exercise before, during and after work to avoid sitting all day:

• Your daily trip to the office presents a great opportunity to burn calories while you escape the stressful car commute. If you don't live far from work, pick one day a week or month and pedal to work.
• If you bicycle at an average speed of 20 kilometres (12.5 miles) an hour — a brisk pace, but reasonable for many people — you'll burn about 410 calories an hour.
• Before you begin riding to work, ask your city parks or transportation department for a map of safe bike routes in your city.
• Check traffic and street conditions before you leave the house, wear a helmet and find a secure place at work to lock your bike.

Simple exercises to stretch and strengthen your muscles at your desk not only burn calories, they help you feel refreshed and limber throughout the day, which will give you enough energy to exercise after work. Each morning and afternoon, do at least one of these exercises:

• Leg lifts. Keeping one foot on the ground, lift the other leg off the ground a few centimetres (an inch or two). Raise and lower the leg 10 to 20 times, then switch legs and repeat on the other side.
• Desk pulls. If you have a chair with rollers, pull your chair close to your desk, then slowly push yourself out to arm's length. Grip the desk tightly and pull yourself slowly back to the desk until your chest is touching it. Repeat 10 to 15 times.
• Shoulder shrugs. Many of us carry lots of tension in our shoulders due to stress. This exercise can help relieve that tension. Slowly lift your shoulders toward your ears, hold for a few seconds and slowly lower them. Repeat 10 times.

• First, tense and relax your leg muscles for about 10 seconds. Next, tighten and relax your buttocks for the same amount of time.
• Do the same with your abdominal and chest muscles.
• Finally, tense your arms against the resistance of the steering wheel.
• Now that most people drive at least a half hour to get to work, you'll have plenty of time to do these isometric exercises without taking up any time in your day, and you'll slowly get fitter.