Working 9-5 - what a way to get a workout

26 July 2016
  • Getting active at work saves time in the gym
  • A stand-up conference call and tea round are key to Workout At Work
  • Workout At Work helps sedentary workers boost their health and wellbeing

The office is often the last place you think of when it comes to exercise, but making small changes to your working day can mean burning as many calories as hitting the gym.  Bupa’s nutrition and exercise experts have created an effortless workout routine fitting into your 9-5, helping you work off the calories of a breakfast butty or a few glasses of wine.

Working in an office can be one of the most sedentary jobs, which is why Bupa is encouraging people to get active in the office.  Not only can it help burn calories, light exercise and changing your work surroundings can positively impact your health and wellbeing.  

Standing at your desk for a 30-minute conference call, getting off the bus one stop early and walking the last 10 minutes, and swapping the lift for the stairs are some of the Workout At Work activities that add up to the average person potentially burning 380 calories a day ,  the equivalent of a 45-minute gym class.   

Katherine Cran, a Bupa physiotherapist said: “Sitting at a desk all day can take its toll on your health and wellbeing, but approaching everyday activities as mini exercise opportunities can make all the difference to your health, mood and productivity.

“The main thing my patients suffer from is back pain from sitting at a desk all day – physio and pilates are great for this, but quick wins in the office by stretching your legs and taking the stairs instead of the lift can have a powerful impact on creating a happier, healthier life.”

The Workout At work routine is below, along with some of the most popular work and post-work treats so you can see where the calories could be burned:

Workout At Work routine (by calories we mean kcal):  

  • Get off the bus early and walk the last 10 minutes to burn almost 30 calori
  • Do a conference call standing up for 30 minutes to burn 63 calories
  • Get out for a 20 minute walk on your lunch break to burn over 80 calories
  • Take the stairs instead of the lift – five minutes up is 51 calories, five minutes down is 20 calories 
  • Take a walk for an informal team meeting for 30 minutes to burn off over 120 calories  
  • Burn an extra 14 calories by being the favourite desk mate and make two rounds of tea each day 

Popular treats:

    • A café bought croissant contains approximately 304 calories 
    • A bacon roll has about 351 calories
    • A 45g bar of milk chocolate contains 240 calories
    • Two digestive biscuits contain 142 calories (71kcal per biscuit)
    • A 175 ml glass of red or white wine (with 13% ABV) contains around 160 calories
    • A pint (568ml) of 4.0% beer has around 182 calories

Bupa has created a Workout At Work infographic to give people a useful guide to follow at their desk, available on the Bupa website.  Share your Workout At Work experiences using @BupaUK and #WorkoutAtWork.   

Notes to editor

The full Workout At Work route is:

Get off the bus 10 mins early and walk to your workplace = 29.2 calories

Take a half hour conference call standing up = 63 calories

Make two rounds of tea over the course of the day = 14 calories

Take a 20-minute walk on your lunch break = 81.7 calories

Take the stairs – five minutes up = 51.3, and five minutes down = 20.4 calories

Have a half hour walking meeting = 122.5 calories

 = 382.1 calories*based on an adult weighing 70kg (154lbs)

 An average work out at the gym, such as a 45 minute aerobics class burns about 383.3.

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