How to Maximize Your Fitness Despite Return-to-Office Orders
"I'm absolutely exhausted at the end of these long days," she said, "but the only way I can manage is to exercise. Otherwise, I wouldn't be healthy."
About one-third of Americans are now being ordered back to the office five days a week, and with a tighter schedule, fitting in exercise can feel overwhelming. But it doesn't have to add to your stress, said Raquelle Felder, owner and founder of San Diego Mobile Rehab and Physical Therapy. "Don't let your mind tell you you're not doing enough," she said, "as long as you're making an effort to move daily."
Research has long revealed that sedentary lifestyles contribute to heart disease, diabetes, obesity, and premature death. But you can offset the damage with as little as five hours of moderate-intensity exercise a week, or 2½ hours of intense exercise. Experts point to several ways to maintain fitness despite time constraints. And for some, a tighter schedule can help.
First, Adjust Your Mindset: 'Some Is Better Than None'
With her hybrid schedule, Beckett would rest on one of her in-office days, and do an early group run on the other.
"I'm constrained now," she said. "I have to be exercising by 6 a.m. so that I can be in the office by 8:30 or 9, and I stay until I catch the 5:40 bus home." After an hourlong commute, there's little time for anything other than cooking and eating dinner before bed.
Her new motto: Some exercise is better than none. Shorter swims and runs are still worthwhile, she said. "Although I'm occasionally frustrated by the time constraints on my exercise, I am grateful each day when I finish a workout."
Research backs up Beckett's approach. Studies consistently show that any physical activity, even if minimal, is better than being sedentary. Adopting a "some is better than none" attitude can help keep your head in the fitness game as you adjust to full-time office work. "You don't have to do everything, every day," said Felder. "It doesn't have to be an all-or-nothing approach when it comes to fitness."
Consider "movement snacks" – short bursts of activity, ideally every 30 to 60 minutes, that require little space and no equipment, recommends Chris Johnson, a Seattle-based doctor of physical therapy and endurance coach. The goal: "Get up and do simple movements throughout the day," he said, and make it a habit.
Try two sets of bodyweight squats – about 10 to 12 in each set – and then return to work. Or walk up and down stairs three times. You can hold a plank three times for 30 seconds each time. Or do a simple march up and down the hallway, extending an arm toward the ceiling at the same time you lift a leg.
"Movement snacks are also a good time to work on your balance," said Johnson. "Practice standing on one leg for 30 seconds, extending the time as you become steadier."
Feeling shy? Use an empty conference room. If you're brave enough, set an example for your office – others may follow suit, normalizing movement for everyone. "You might even find support for bringing in small gym elements, like TRX bands or Swiss balls," said Johnson.
If you feel the need to, you can always move longer workout sessions to the weekend – a growing body of research suggests that becoming a weekend warrior, where you condense much of your exercise into one or two days on the weekend, can boost your health just as well as more frequent sessions spread throughout the week.
Go for Convenience
If you're one of the lucky employees with an in-office gym, take advantage of it. Tech giants Google, Microsoft, and the like have long offered gyms as perks to their employees. But they're not the only ones – Cox Enterprises, Genentech, Lululemon, and Nike have served as leaders of the in-office gym trend. At least one study suggests that most office workers would work out more with an in-office gym available to them.
No gym, or worried about working out midday with no shower? Look for "low-sweat" activities like yoga, tai chi, or walking. "They help you move your body, improve mobility, and feel energized without the drain of figuring out when you have time to shower," Felder said. "Baby wipe-approved exercise!"
Paths or sidewalks near your office are an easy way to get outside for a midday stroll or run, all of which can count toward your weekly exercise goals. Have a meeting with a colleague? Take it on a walk with you. There's also the option of adding a walking pad, a small treadmill that fits under your desk. While it shouldn't replace your regular exercise routine, it is another way to boost your overall well-being, even as you face more hours in the office.
As time goes on, you'll find you feel fresher from the breaks and movement. Likely, you'll even find you are more productive. Not only are you moving your body, but you're giving your mind and eyes a break from screens.
Regular Schedule, Regular Exercise
For Ethan Peck, a global PR and communications director in Salt Lake City, getting back into the office was a choice that makes him more able to exercise.
"Going into an office again and wrapping up work around the same time as my co-workers positively impacts my ability to get a workout in," he said. "Working from home meant worrying about 'work creep' into my evenings and personal time."
While Peck's office doesn't have a gym on site, it does provide office e-bikes to encourage employees to get outdoors, and its insurance provider offers gift cards for employee wellness.
While Beckett isn't necessarily looking forward to five days in the office, for her, giving up exercise isn't an option, so she's making it work.
There's also this – Beckett knows the exercise helps her manage the stress of a routine change. "This is a tough time for federal workers, so making time for exercise is critical for managing stress," she said.
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