Bit by bit, a more fit workplace

Nearly all of us need to make more time for fitness. Finding that time, though, can seem impossible.

But what if you could wedge that workout in at work? If it sounds far-fetched (or a great way to get yourself fired), listen up.

Dr. James Levine, an obesity expert at the Mayo Clinic, says Americans don’t need to log more time at a gym. Instead, they need to banish their sedentary ways by incorporating easy bursts of activity from dawn to dusk.

He calls it NEAT fitness, which stands for non-exercise activity thermogenesis. In layman’s terms, it means cranking up the body’s calorie-burning abilities by weaving in near-constant movement — such as standing, walking, even pacing — at every opportunity. Becoming a body in motion that stays in motion could help you burn 500 or more extra calories a day. Combine that with smart food choices, and we could be well on our way to reversing the nation’s ever-expanding waistline.

And Levine said he believes the best place to start is in the workplace.

If you’re rolling your eyes, you might be guilty of what Levine calls “1930s thinking, to see employees (and the workplace) as merely tools of productivity.” But “the really cool companies” — Google, Yahoo, Apple — “take the health and the happiness of their employees seriously,” Levine said.

It’s not just for altruistic reasons, of course. It’s easier to keep health costs in line when employees are healthier, and a healthier workforce is a more productive workforce, he said. “A healthy workplace is the way of the future.”

Such a future might resemble the San Clemente, Calif., headquarters of Stance, an upscale sock company that tailors its line to Southern California’s snow, skate and surf culture.

Chief Executive Jeff Kearl says the four-year-old company has spent more than $100,000 on employee perks such as a basketball court, a skateboard half-pipe, game tables and showers. A chef prepares healthful breakfasts and lunches. (On a recent Friday, employees rolled in to an array of freshly blended juices and homemade yogurt. Lunch revolved around a crunchy kale salad.) A gym, personal trainers and classes are coming shortly.

And it’s not unusual for employees to clear out and head for the beach (just up the street) when the waves are just right.

“It may be hard for people to believe, but we have zero abuse,” said Kearl, whose office runs by a “freedom and accountability” philosophy that loosely translates as: Just get your work done, OK?

Not every company is run like Kearl’s or will hire the likes of a Levine to revamp their culture and facilities to make health and fitness a priority. So we asked Levine to help us come up with some ideas to try now.

ALTERNATIVE OFFICE FURNITURE

Is it time for a standing desk?

There is debate about whether a standing desk can help reverse a sedentary lifestyle, but experts say it’s a step in the right direction.

At the very least, a standing desk can serve as a constant reminder to weave more activity into our everyday lives, said Levine, who encourages businesses to embrace healthier workplaces.

Before you spend a penny, why not just find an empty box or milk crate and turn it upside down? Look for opportunities to use it as a perch to review notes, talk on the phone, sort mail, etc. Sit only when you need to focus on your computer screen. This experiment will help spark your own creative solutions to a more healthful workstation and help you decide whether one of the following might suit your needs:

Got a treadmill acting like a clothes hanger in your spare bedroom? Then you could be halfway to a walking desk. Yes, a walking desk — a desk that wraps around a treadmill — is the hot new corner office accessory. One model on the market is the TrekDesk, an adjustable-height U-shaped desk that curves across the front of your treadmill, leaving space for a laptop, an inbox, a phone and more. Yes, there are cup holders. Stroll along at a gentle pace — up to 2 miles an hour — while working. Or stand still when you need to focus. Price: $479.

In all likelihood, you’ll want a workstation that allows you to stand and sit. UpLift has an extensive line of desks in a variety of sizes, prices and designs that come with a motor that will allow you to easily switch back and forth. One we like is the UpLift 900, priced at $769.

Money is no object? Check out the Elliptical Machine Office Desk at Hammacher Schlemmer. It’s $8,000. It’s spacious enough to include an area for just standing.

There’s always a DIY approach: If you’ve got the space, you could use a small coffee table or stool perched atop your existing work area. Or grab a reclaimed cabinet or armoire and set it alongside a traditional desk to give you the best of both worlds.

Adding movement to your workday

1. Walk or bike to work once a week.

2. Don’t park your car in the spot closest to the front door. Instead, find the parking stall farthest away. (Of course, take security into consideration.)

3. Stairs, no elevators.

4. Stop the impulse to email. Instead, walk to a colleague’s desk to deliver a work message.

5. Walk 15 minutes before work. (That’s 71/2 minutes in one direction, and then turn around.)

6. Walk 15 minutes at lunch.

7. Walk 15 minutes after your shift ends.

8. Walk 15 minutes after you park your car at home. Boom. You just put in an hour’s worth of walking.

9. Consider commuting at least once a week. Walking to and from a bus or train stop could be a nice way to break up the routine.

10. Get a headset, or a long handset cord, and pace while talking on the phone or listening to a conference call.

11. Start a walking club. Three times a week, meet before or after work for a 30-minute walk. (Everyone starts together but proceeds at their own pace.) Do it indoors and you never have to worry about the weather.

12. Create friendly challenges among co-workers or departments. Tally up step counts once a month: Losers buy the winners a healthful lunch.

13. Unleash your inner “Top Chef.” Once a week, hold a healthful potluck. Everyone brings in a recipe. Vote. Crown a winner. Share the recipe.

14. Set an alarm to go off every hour on the hour. When it does, get up and take a short, brisk stroll or stand and stretch — and then get back to work.

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