One benefit of restaurant work? No gym needed

QUESTION

I work in a restaurant. Does all the running around I do on the job for eight hours a day count as exercise? Do I have to go to the gym?

ANSWER

I encourage clients to get a minimum of 30 minutes of movement a day. Any movement will do – walking, cycling, gardening, playing a sport or even dancing around their living room.

So, congratulations! You do considerably more than my minimal recommendation.

If your goal is simply to be healthy, daily movement and proper nutrition are the two most important elements. You already fulfill the movement requirement.

You did not mention your diet. It is easy to eat badly when working at a restaurant. No amount of daily movement makes up for a poor diet.

Additional exercise recommendations will depends on your goals. Your current activity level will have helped you reach a certain fitness level.

If you want to progress, and/or have specific aims, like training for a particular sport, or toning a specific body part, then you will need to start a more regimented fitness routine.

I would suggest adding some flexibility and strength training to your routine as a proactive measure. Being on your feet all day puts accumulative strain on your body.

To ward off potential injuries, stretch daily and strength train. Strength workouts will help build muscle so that you don't injure yourself at work. Strength workouts will also improve your stamina to help get you through long days , and will help prevent osteoporosis.

Trainer's Tip

Since your job involves lifting (boxes of food and drinks, etc.), prioritize exercises like squats, bent over rows and core exercises.

Doing these will help prevent lifting-related back injuries. If you don't have time to go the gym, buy a couple of pairs of free weights and work out at home. The exercises mentioned above can all be done in your living room.

Send certified personal trainer Kathleen Trotter your fitness questions at trainer@globeandmail.com.

The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment