1. Do Tread on Me
Like regular treadmills, but with a lower top speed and an electrically adjusted desk, so you can read some emails while you burn some calories. The Mayo Clinic says walking a few hours a day can help you lose up to 60 lb.
New Equipment Digest recently tested the LifeSpan TR1200-DT7 treadmill desk. You can read the review here.
2. Walk This Way
If you don't like staying in one place, get your steps out in the world. The CDC says to get 150 min. of moderate-intensity aerobic physical activity a week. That's a 30-min. walk during your lunch break Monday through Friday. If you want to track how far you walk, as well as time, you can invest in a Fitbit or Smartwatch.
Or if you want to be the coolest person at the factory, strap on a Pokémon Go Plus, a tracking device that synchs to your smartphone and alerts you to nearby Pokémon. Your co-workers will be jealous of your lean body and giant collection of digital monsters.
3. I Want to Ride My Bicycle
Lifespan also makes the Unity Bike desk, which allows users to read or work on a laptop as they burn calories. A 30-min. stationary bike ride can burn 300 or more calories, according to Livestrong.com. If you weigh 200 lb. and walk at 2 mph over 30 min, you'd burn 120 calories. It's a more vigorous workout, but seems to be a more efficient use of time.
3. Continued… Bicycle Built for Two
Lifespan has also developed a desk with two pedaling stations, the Duo, perfect for those who want to actually accomplish something productive during a meeting. And according to the company, pedaling improves temperament, problem-solving, decision-making, and creativity, so you might find a clever new way to trim fat from your next project, too.
4. Get Up, Stand Up
A Texas A&M study indicates there's a 46 percent increase in workplace productivity when you stand up. This, and several other studies, all point to stand up desks as a way to reduce back pain and ankle swelling. The Evodesk has a capacity of 355 lb., and is available at several price points and styles to fit your budget and office aesthetic.
5. Do You Even Lift, Bro?
Scaduto says at her office they employ Tabata, high intensity, quick burst workouts with free weights ranging from 3 to 15 lb. It can burn 13.5 cal/min and continue to burn fat for 24 hours.
And you don't necessarily need to go out and buy weights. In an industrial setting, there are plenty of cinder blocks and tools to use instead. Just look at this German soldier stationed in Afghanistan. Dude's not missing shoulder day for nobody.
*This one isn't for beginners.
5. Continued… The Tabata method
The Tabata method was developed by Dr. Izumi Tabata, adopted from a regimen of Irisawa Koichi, the Japanese speed skating coach in the '90s. In the 1998 Nagano games, Japan's Hiroyasu Shimizu did get the gold in men's 500-m, so it doesn't not work.
And it can be used without weights. Push ups and other exercises that only use your own body weight work, too. Also, noted fitness expert Sir Mix-A-lot says you can do side bends or sit-ups.
6. Hoop Dreams
Industrial spaces often have wide open spaces and high ceilings, the perfect environment for a makeshift basketball court. Just add a ball and hoop. Fitness benefits include building bone strength, endurance and even confidence.
You may want to post some work rules so no one gets injured and misses work. Here are some injury prevention guidelines to get HR off your back.
7. Strike a Pose
Yeah, we know, yoga is not the kind of thing you'd expect the second shifters in your factory to get down on before hopping on the ol' CNC machine. It's the type of thing Millennial marketing execs in big cities do. But what if you look at it as stretching, and ditch the whole saluting the sun/downward dog aspect of it? You can get behind stretching, right?
The benefits to your health and efficiency are many. Stretching has been shown to enhance balance, reduce joint and muscle pain and prevent injuries.
LeBron James has advocated stretching for years. It may be the reason he can still bounce back after 13.5 seasons worth of collisions and crashes on the hardwood.
8. Check Yourself (Before You Wreck Yourself)
Wellness Corporate Solutions offers biometric screenings (both fingerstick and venipuncture) to gather real time data on your cholesterol, body composition,and various blood work to check for diabetes and hormone levels. A health consultant is on hand to explain what all the data means and what measures to take if your levels are too high.
And if they are, don't get down on yourself. You don't have to run marathons and post about it on Facebook to stave off a heart attack or stroke.
As we hoped to show you in the gallery, you don't even have to leave your desk. Just pick something on the list that appeals to you, or come up with your own routine, and start moving around.