Make Your Work Day Healthier During National Employee Wellness Month

Published on June 4, 2015

Updated on February 13, 2018

Today’s guest blog comes from Nicole Handler, a personal trainer, in honor of National Employee Wellness Month.

The main reason I workout is for physical health, and I’m not just talking about having a good BMI. We know that leading a healthy lifestyle is critical to keeping some diseases at bay, including cancer. And since my family history is riddled with cancer and other diseases I want to do everything I can to reduce my risk.

Unfortunately, we don’t know what causes cancer, but research shows that eating a healthy diet and exercising regularly can help reduce your risk for several types of cancer. Did you know one-third of all new cancer diagnoses are related to a poor diet and minimal physical activity?

This statistic, along with the thousands of others about why exercise is good for you, is why I make it my mission to move daily. The National Academy of Sports Medicine recommends getting 150 minutes of moderate intensity exercise each week. That’s only half an hour 5 days a week.

I know what most people are thinking, “I just don’t have half an hour to exercise.” That’s the #1 excuse people give for not working out. For the next week. Write down what you did at the end of each day. Look at it. I know you will be able to schedule exercising for 30 minutes a day. June is National Employee Wellness Month and the perfect time to start dedicating 150 minutes of your week to improve your health. To help you Stop Cancer Before It Starts! here are some ways to add more activity into your work day. You’ll be logging those 30 minutes before you know it!

Park further away
Heading to work? Running errands? Find a spot furthest from the door and walk a bit more. You’re already at your destination. You’ll just get in 1-2 more minutes of exercise!

Take the stairs
I have a general rule that if I’m going up 3 flights or less, I’ll take the stairs vs. the elevator or escalator. Make this a go-to rule and you’ll be logging a few more minutes of movement each day! Each week add another flight of stairs.

Lunch hour walks
Most offices give their employees a lunch break. Instead of eating at your desk, go walk around. Steal 10 minutes from your break to make a lap around the parking lot or city blocks. The sunshine will be good for your soul and your legs will appreciate the stretch. If you work from home, get out into your neighborhood for a little break. Then come back and enjoy your lunch.

Commercial breaks.
At the end of a long day, all you want to do is come home, eat dinner and watch your favorite show. To get in a little extra movement, why not get moving during commercial breaks? Get up and do a different move for each commercial. Try butt kicks, high knees, push-ups, sit ups, or even just jog or walk in place. You’ll only do each move for 15-30 seconds and then you’ll get a break when your show comes back on. It’s an easy way to get in a few extra minutes of activity.

Wake up 10 minutes earlier
10 minutes. That’s all I ask. Wake up and squeeze in a quick, no equipment needed workout like this one. You don’t have to drive to the gym. You don’t have to buy anything. Just get up and get sweating. 10 minutes later, you’re 1/3 of the way toward your daily exercise requirement!

Are you now convinced that you not only have the time, but also why exercising is so important? Cancer is a horrible epidemic. By being healthy, eating well and exercising often, we can do our part to keep it at bay.

How else can you help prevent cancer? Sign up for a charity walk or run! The Prevent Cancer Foundation is hosting a 5K Walk/Run in Washington, D.C. at Nationals Park on Sunday, October 4, 2015. You’ll get in exercise and raise money for cancer research!

Nicole Handler is a certified personal trainer in New York City. For more tips on healthy living you can visit her blog here:

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