When Work Takes Over Working Out

Keeping fit often involves following a regular exercise routine. But sometimes, our regularly scheduled workout gets thrown off by increased demands at work. Whether it's a seasonal rush, or a looming project demanding overtime, our exercise plans get put on hold. Although the Spinning or Pilates class may have to be skipped this week, fitness doesn't have to. A study published in the Journal of Physiology reports that short bursts of intense exercise spread throughout the day provides the same results as one session of traditional endurance training. "Short bouts of very intense exercise improved muscle health and performance comparable to several weeks of traditional endurance training," reports Martin Gibala, an associate professor in the department of kinesiology of McMaster University and leader of the study. An hour-long workout can easily be broken down and fit into a day at the office. The short bursts of exercise can also reduce stress, making your workday more pleasant despite the pile in your inbox. Here are some easy ways to work the workout into the workday:

The Basics: Start with the tried and true calorie burners - walking and stairs. Park in a spot far from the door, and walk swiftly. Take the stairs rather than the elevator. Use the restroom on a different floor for added stair climbing opportunities. "Step" it up a notch by treading on every other step, or sprint up and down the flights. Watch out for pedestrians!

Upper body: Bring several one-liter bottles of water with you to work. Besides healthy for drinking, a full bottle of water can become the equipment for many exercises right at your desk. Try these while on the phone or using the computer.

· For arms and shoulders, hold a bottle in one hand, and do bicep and triceps curls.

· Lift the bottle overhead and lower for an overhead press, or raise the bottle from your lap to shoulder level with arm straight for a front raise.

· For abs, sit upright on the edge of your chair, grasping the arm rests or the edges of the seat. Next, tighten your stomach muscles by pulling them in as far as possible -- visualize pulling your belly button toward your spine. Hold that position for the count of five to ten, then release. Do 5 to 8 repetitions.

Lower body: Leg exercises are easy to do while seated at your desk.

· Do leg lifts by slowly lifting a foot straight up until it is level with your knee. Rotate feet in slow circles at the ankles while elevated to add intensity. Do sets of twenty and switch feet. Remember to tighten your abs to increase the efficiency of your workout. You can even wear ankle weights for these exercises.

· For inner thighs, place a full bottle of water between the knees, and while holding abs in, squeeze the knees together and repeat.

· Chair squats can be done by reaching arms forward and lifting your bottom off the chair seat, hovering over the seat for two to three seconds at a time, and slowly lowering back down to the seat. Be sure the chair is stable beneath you so you don't land on the floor!

Be creative: Before going to your car when leaving for lunch or a meeting outside the workplace, briskly walk around the building or the block. Use a fast paced stride and carry a water bottle in each hand.Carry a full bottle of water with you wherever you go in place of a small dumbbell. Wear a pedometer and aim for 6,000 to 10,000 steps a day. Remember that each short burst of exercise burns calories, strengthens the body, and reduces stress. You may even decide to do these office exercises after you return to your usual schedule. Now get that work done!