The benefits of exercise are numerous, but finding the time to do it is tough especially if you have a family, or if your job demands a lot of hours out of you.

Some people do well with exercising on their own, others need the social aspect with a gym. Whatever you choose, the benefits outweigh the time it takes out of your day.

Below are ways to get in some exercise outside of the work environment and in the work environment.

Benefits of Exercise

Here are some benefits of exercise, just to name a few:

  • decrease stress
  • improve mood
  • help you lose weight
  • lower blood pressure
  • fight heart disease, type 2 diabetes, and certain types of cancer
  • help cure anxiety and depression
  • gives you increased energy, and better sleep

I notice a difference in my mood and general energy level when I do not exercise. The days I get a good workout in I feel refreshed, full of energy, and confident. If I happen to miss a couple of days in row I tend to feel sluggish, tired, and moody.

1. Exercise while on the Job

The teaching profession is already pretty fast-paced. We rarely get to sit down, but even so, we might not be putting in enough effort throughout the day to get our heart rate up or burn the calories we need.

I knew a teacher once who was complaining about not losing weight. She said that she was actively trying to walk around more, but she was not seeing results. The problem was that she might have been standing more (which is better than just sitting), but she was not walking any faster or doing anything to increase her heart rate.

Click here to look at exercise balls
  • Resistance training is one of the best ways to tone up. An easy way to do this on the job is to get some ankle weights. Wear these throughout the day to give more resistance to your regular walking around. Switch it up every other day and wear them on your wrists to strengthen your arms. Every time you write something on board or reach for something you are getting great benefits.
  • Instead of a chair at your desk get an exercise ball to sit on. This is a great way to work your abs.
  • If your school has stairs, use them! Make it a goal that every time you have to go up or down the stairs you do it several times. Then try to speed up your time for increased heart rate.
  • One year I played a game where every time I said something negative I had to drop and do a burpee. I extended this game to my students as well. Not only are we getting in a little exercise but we are also learning positive thinking and we had fun keeping each other accountable.
  • Use your conference/lunch period to your benefit. If you have time you can use this time to exercise. Take a coworker and walk the track, or make friends with the coaches and see if you can use the weight room.

I have bought and used the exercise ball previewed on the right, and use it almost every day. This particular ball is extra thick and can resist up to 2200 pounds. It’s easy to inflate, and I’m able to work at my desk just fine.

2. Exercise outside of the Job by Yourself

If you have the time to do so getting a good solid workout in either before or after school is ideal. I make it part of my day. I do not go home until I have been to the gym.

For those that need more flexibility working out by yourself might be the way to go. I have used both the P90X and Insanity DVD workout programs (detailed below), and I know many people who have had success with them.


  • you are on no one’s schedule but your own so it’s much easier to fit into your day.
  • It’s a lot less expensive.

Possible drawbacks:

  • there is no one there to hold you accountable for your workout except yourself so its very easy to cheat or give up.
  • A lot of people lose interest this way also because they don’t know how to properly program a workout for themselves, and get injured. Or, they might end up doing the same thing over and over and it becomes too repetitive and monotonous.


Just like it sounds. If you do it right you will definitely work up a sweat. Very cardio focused and high-intensity interval training. No additional products required, and you get online support.

This set comes with a nutrition guide, a calendar to track your progress (and keeps you organized on which DVD to use), and 10 DVDs.  If you do it right it really is a great workout so have water on hand.

This program is interval training based (maximum intensity work with short periods of rest) and keeps you challenged.

Click here to check out Insanity



Out of the 2 programs, this is my personal favorite. It allows you to mix and match the DVDs to better suit your needs.

The set includes a nutrition guide, workout calendar, fitness guide, and 12 DVDs.

Each DVD stresses a different aspect to keep your body guessing, and to keep you from getting bored. DVDs include Chest and Back, plyometrics, shoulders and arms, core gymnastics, yoga, legs and back,  stretch, and more.

This really hits a little of everything for a well-rounded program.  You might need to buy some extra equipment though.

Click here to look at P90X


3. Exercise outside of the job with Others

If you have the time, joining a gym with classes is another way to go.

Benefits of this include:

  • Increases your motivation and commitment when there are others around. There is also a built-in support system.
  • When other people are around you end up pushing yourself harder. Peoples competitiveness also kicks in which can help motivate you.
  • Depending on the gym you join, the workouts could vary every day making it more fun, and less repetitive.
  • Access to trainers and coaches who can help you through movements and help push you.

Possible drawbacks:

  • A gym with scheduled classes could be way more expensive
  • Many of these gyms have set scheduled classes so you can only workout at certain times.


Everyone is Different

Exercise is proven to help with stress and has many other benefits. It’s up to us to choose what option works best for us and our lifestyle.

Your body and mind will thank you later.

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  1. hello, I am the kind of person that gets stressed out if I do not exercise at least 3 or 4 times a week. My best exercise equipment is the yoga ball.
    Nice article

  2. Hi Lindsay

    what an inspirational post for me as I really need to up my game with exercise

    I’m 60 and use my swiss ball but having read this post, I really need to do more. I go fishing and do loads of gardening but will endeavour to do more and maybe one the programs you suggest here will really benefit this ol’ body of mine so thank you for sharing such great info

  3. This is an article that I need to send to my teacher friends. They really lack exercise because everyday they just teaching, researching, preparing material, and occasional hangout with me or other teachers. I’ll start by recommending them with exercise on the job first. They seem busy enough so exercising outside of their job may be difficult if they just barely started. Thanks

    1. Thanks for your comment. Every little bit helps in terms of exercise. Its getting in the routine thats the hardest.

  4. I tried P90X with my friends once and I have to say I was at the best shape of my life. Sweating like bullets while doing it but boy I was fit! But like you said, it fell through after a month or so. It was just me and my friends we ended up having girls night instead. Did not even know how that happened.

    What I do now is to make my exercise more creative. Like this coming Sunday, May 5th. I will be doing the trail running 10K at Bear Mountain NY. The weather will be nice and I will get the see the trees and breath in some fresh air.

    I also have a compact elliptical trainer at my place, just in case I do not make it to the gym. It is good to have it around the house. I do feel less stress and more positive when I workout.

    Bottomline is we all should get some sweat but find a way that interest you so you won’t get tired of it 🙂

  5. Hi dear

    I am very bad at exercising. All I do is 5 minutes squat every other day. I can’t keep a regular schedule. I guess I need the influence or association of a group to motivate me.

    But it’s true, when I do it on a regular basis, I feel better. I take the opportunity to walk at work, take the stairs and work standing when I can. 

    Thanks for sharing!

  6. I’m also a big fan of Shaun T (the instructor in Insanity) and have done a couple of his other programs. They definitely work as I lost 25 pounds thanks to his T25 and Insanity. Unfortunately, I fell off the wagon and have put most of it back on. It’s amazing how missing one week for a number of reasons can turn into months.

    I can definitely relate to feeling depressed and sluggish if I haven’t been exercising. My job is pretty physical and has me walking a lot, but it doesn’t get the heart rate up as much as my body has grown accustomed to it. Great tip about the ankle weights…that might be something I try out to see if I can get a bit more calorie burn from just my day to day.

  7. Thank you for this great article!

    I’ll be the first to admit, I don’t get the exercise I should.  Although I’m not a teacher, I have a desk job that has me sitting quite a bit.  I’ve recently moved to a sit/stand desk and try to change my posture/position multiple times throughout the day.

    I really like the ankle weights suggestion and think I’ll put that into play soon.

    Accountability is an issue for me…I’ll be honest, if no one’s watching, I’m probably going to push it off.  I’m not sure the self-exercise programs are for me.

    What do you think of me starting a walking/jogging schedule with my dogs?  I’m sure they could also benefit from some more exercise.  One’s a Jack Russell and the other a Border Collie, both high energy dogs.  This might be the way for me to get the little exercise boost I need.

    Thanks again,


    1. Hey,

      I am the same as you. While I have used the at home options (Insanity and P90X) I did not have the motivation to continue. I hate working out by myself, and I was cheating in all my reps haha. A walking/jogging schedule would be perfect, just make sure your getting your heart rate up. Find areas as well that have hills, and change up the route every once in a while to avoid monotony. You can also mix it up and jog for 100 yrds/walk for a100 yrds (or change up the distance depends on what you and your dogs can handle). I hope this helps, thanks for your comment!

  8. Hi there,

    Wow, awesome article, I really liked the reading!

    I work a lot and lately I feel like I need to do some exercises. It’s like my body need helps:) 

    The problem is that I don’t have the time, so I thought it would be great to buy a program that I can use at home at my own pace. The program you suggested in the article seems to be very interesting. I’ll definitely try this out.  Just a question, please. What if I don’t like it once I bought it? Is it possible to have a return? I am afraid that once I open the box, I won’t be able to have my money back:)

    Thank you for this excellent post!

    1. Hey, I would definitely check their return policy. Most companies like this will have a 30-day return policy, but double check and make sure you dont write on the calendar or anything unitl your sure you want to keep it. I was in the same boat with Insanity. I purchased it and used it for a while, but I have horrible knees and I could not continue. I was past the return date, but ended up selling it to a friend for almost the same amount of money that I originally purchased it for.

  9. Hi Lindsay, Thanks for the interesting article. You stressed some good points. I’m not a teacher, but I sure can learn some great tips from your blog. It is definitely true that teachers, despite the fact that they are on their feet all day, and don’t have time for anything, don’t get enough exercise and I see how this can become a problem.

    Thank You and be well

  10. I enjoyed reading your email. You are absolutely right about stress and exercise. I always use the stairs instead of the elevator and take a walk during lunch time. Sometimes, I go to the gym during lunch time. I experienced that I’m more relaxed and I think clear during a gym session. I tried to stand as much possible instead of sitting on the chair.

    I used to go to the gym after working hours, but it takes too much time to travel back and forth.

  11. I find it so difficult to stick with any exercise routine, even when I decided to go with a cd routine, I remember buying one of Beachbody exercise cds with the mindset that watching and doing at the same time will help me be more active, but at the end of the day I gave up after a few tries ( the workout cd was great by the way,  just me and my inconsistency)

    But after reading your article, I believe this your idea of working out in-between the job might be the way to go for me

    Because if I can get a few squats here and there in-between working, it won’t feel like doing exercise but at the same time I get to achieve my desired results with time.

    Thanks for the ideas..

    1. Thanks for your comment! 

      I have been throwing around the idea to do very short exercises at certain times during the day. For example, every 15 minutes drop and do 5 push ups. Short and sweet, and does not take up a lot of time. Problem with that is implementing that without it interfering with your job. Just an idea ive been throwing around that could work. Good luck!

  12. Hi, I’ve got your article very well. It’s a beautiful article.Here are the benefits of exercise. A person can be healthy through exercise. There is a regular exercise to stay healthy. After reading this article, I regularly exercise for 2 to 3 hours and go to regular gym. Thank you very much for giving article.

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