Work in Exercise

Don't forget to work activity into your workday, especially if your job is a sedentary one. If your workplace has a gym, terrific. If not, try organizing a lunchtime walking group.

But remember, every little bit of activity helps. Even if your workday doesn't leave time for a formal workout, you can find ways to get moving:

• Take the stairs whenever you can.
• Park your car farther away from the office.
• Stretch or do light strengthening exercises at your desk.
• Take the long route every time you go to the restroom.
• Walk over to talk to co-workers instead of calling or emailing them.

Reward Yourself

Motivational experts advise rewarding yourself for good behavior, not for results. For example, for each week when you exercise at least three times, put $5 in a fund.

Or turn a daily candy bar habit into a once-a-week treat and reap the rewards. A vending-machine visit might cost you about 300 calories and $2 each day. If you indulge four times a month instead of 20, you'll save 4,800 calories and $32.

Then watch the money pile up, not the pounds. Use it to indulge in a massage, new golf clubs, or a weekend escape -- and leave those workplace (and waistline) worries behind.

Originally published September 10, 2004.
Medically updated July 26, 2005.

SOURCES: Teresa Lovely, wellness director, Logan Aluminum, Russellville, Ky. Elaine Magee, MPH, RD, WebMD Weight Loss Clinic. Madeline Phillips, Saipan, CNMI. WebMD Feature: "Gaining Weight on the Job?" by Cherie Berkley, MS, published Sept. 5, 2003.

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