No one would disagree with the saying that "Exercise is good for one's health." But it is so hard to do especially those office workers who work from morning to dusk (this does not include laborers for they usually get more exercise than ordinary ones).

What I mean by morning till dusk is that they wake up early and go to work. They work until dusk. And if they work overtime, the working hour may extend to 7 or 8 o'clock. By the time they get through the traffic and get home, they are already worn out. They hardly have time to do any exercise. This turns out to be that their life circle goes round only from eating to sleeping.

I would like to suggest "Ways to Exercise During One's Working Day" so that you can use your so little spare time to do some exercise.

To do the aerobic exercise is a little difficult because it requires at least 20 - 30 minutes.

The method I am going to present maybe applicable for only some people. It is to ride a bicycle to work. It is appropriate for those whose office is about 30 minutes from home if you go by bike and for those whose office has a place to wash up and change. If you bike back and forth, that means that you get to exercise for about an hour every day.

The preparation and the travel are nothing to worry about. What you should have are a good bike, a backpack (that is if your bike does not have a place to put your suitcase) and importantly, some things to wash up which is very significant since the smell of the sweat will not disturb other people. This exercise method depends on each company policy whether to support it or not. But for me, I would provide office workers with lockers and a changing room especially for this.

Another way is the one I got when I went to observe in England. That is to get off the bus 1-2 bus stops before your real destination (this is a part of a campaign against heart diseases in England). Their similar principal is to give your body a chance to work out.

The rest are also ways to burn up calories but they may be just anerobic exercise for they cannot fulfill all the 3 aerobic qualities. They are as followed;

During the lunch break, office workers who work in skyscrapers can take the advantage of walking down the stairs. Instead of waiting for the lift, try to take the stairs. If the office is on the 20th floor, it is even better. When you walk, take each step slowly. Each floor should take about half and hour. That means if you walk down 20 floors, it will take about 20 minutes.

The next approach, if you do not feel embarrassed, is to find some bags and attach them to your wrists and ankles like the way athletes do. Have you ever read comic books called Dragon Ball? In the usual training, they attach them all the time. But in the real fight, they release those bags and even dye their hair to double their might.

That is a little too far off the story. Let's get back to the weight at the ankles and the wrists. If you feel embarrassed, hide them under your shirt and put a jacket on then no one can ever notice. Also attach them to the ankles and use your trousers to cover them and nobody will see. So, when you walk or stand up, you can use up a lot more energy.

If you have high self-confidence and want to do some weight lifting at work but cannot find a dumb-bell. What would you do? What I suggest is to find yourself 2 bottles containing one liter of water. One cc. of water weighs one gram. If you hold a one-liter bottle of water, that means you are carrying a one-kg. dumb-bell. It is now up to you what poses you want to do. But if you are a shy person who do not want to be looked at when you are lifting those bottles or to be scolded by your boss for not concentrating on your work. I have some techniques for a secret work out;

1. First, you should find yourself a strong and stable chair with no wheel.

2. In the sitting position, bend forward. Place your feet parallel to the ground. Stretch your hands on the chair and lift your body up. Your bottom is a little above the chair. Do not lift it up too high just that they do not touch the chair. Count 1-10 and place your bottom down. Take a pause and do it again. Repeat these steps for about 5-6 times. There are also 4 little techniques for this;

2.1 If you push yourself up straight, it will work out the muscles around the back of the neck and the scapula.

2.2 If your index fingers point to the front and your arms are bent a little while you are lifting the body, the biceps will be exercised.

2.3 If you twist your hands, the index fingers pointing back and bend your arms a bit while lifting yourself, you will be exercising the triceps.

2.4 If you turn around a bit then push yourself up, you will be working out the muscles of the inner body.

However you must be a little tricky so that your employees will not be able to notice what you are doing.

3. In the sitting position, spread the 2 elbows. Insert your lower arms under the table then, with force, push the table up. If you do not wish for anyone to see, do not lift the table up from the ground.(Be careful so that the steel would not cut you) There are 4 techniques for this one also;

3.1 If you do not spread the elbows too wide, it will be giving a good exercise for your neck muscles.

3.2 If you spread the elbows wide open, you will be keeping your shoulder muscles fit.

3.3 If you flip your hands up, the triceps will be worked out.

3.4 If you lift the table with your hands up, you will be exercising a little bit of the triceps, the breast muscles, and brachioradialis.

4. In the sitting position, get a whole of both sides of the table. Press it as it you were squeezing the table into a smaller one. This will directly work out your breast muscles.

5. Sit straight, this time lift up your knees until both feet are high above the ground instead of pushing yourself up. Hold it there and count 1-10, then place the feet down. Repeat these steps. If you want your muscles to work harder, stretch your legs. This exercise is especially good for the muscles around the thighs and the calf.

Do this 6 exercises and I guarantee that ones walking by will never notice. They would not know that you are actually working out some of the muscles. But if anyone comes closer, pause a bit so that the muscles are relaxed. And they would not see a thing. If you do not want to disturb your work, it is advisable to practice these exercises during the break.

It is a pity there is no more space to write any longer. I have not talked about exercising during the traffic jam and stretching. Let's continue both of them next week.