exercise at work

I work crappy hours.. I do walk alot at work. 

Would adding leg weights make a difference? 

Do you have any suggestions for quick activities that could make a difference?

Michelle

Can you do stairs instead of elevator?

No, adding leg weight don't make much difference but they increase the risk of injury dramatically. A weight vest works better to increase the calorie burn of walking but it's not discrete and it works because it's hard work to carry around 50-70 pounds so you'd be sweating everywhere you went.

There are other ways to get in some exercise though. Google 5 minute workouts.

There is also something called the 24 hour workout where you pick an exercise and every time you think of it, you do a few reps. Do it every day, keep track of how many you do, and by the end of the day you should have done as many as an hours worth of exercise but all broken up. And, since you are only doing a few at a time, you don't get all sweaty while you are working. You can do squats or lunges or kettlebell swings or planks. Anything easy that you can do anywhere.

Another idea is to do a Tabata workout. You can Google them too. tabata.org is a good resource. This workout you do 20 seconds of something FULL ON. Like full on to the point of death. Then 10 seconds off. You do that 8 times. That's it. It's only 4 minutes long. But it's 4 minutes of hell. So you can do it in the morning before you go to work or at lunch time and you will be as sore as if you did a full workout! My favorite Tabata workout is Tabata squats.

How long are you walking for?  You can add a few squats here (5 at a time), If you do that 4 times a day that 20 squats total.  Which is good because muscles in your legs burn a lot of calories.

Good Luck

A few ideas in no special order.  These can be tough living in Canada...Season related.  Walk or ride your bike to work if you can.  I also walk or ride my bicycle to pay bills (saving stamps), go to the bank, doctor, church, or coffee shop.  When I had a desk job at a call center, I would walk about a mile on my 1/2 hour lunch.  I had to use my time wisely...eat fast (carry the food with me)...Walk...Bathroom...Back to work.  Just my thoughts. 

You should start running in early morning for at least  miles a day. May be that would make a difference in your fitness and health.

you have to strat walking in morning and evening both. this will help you a lot.