All That Sitting Is Making You Fat.
On average, we spend about 9.5 hours a day sitting. Compare that to the 7.5 hours of sleep we are getting on average, we are doing a lot of sitting.
You probably comminute to your job sitting your car, spend most of your day sitting in front of your computer at work, eat sitting, sit for a meeting, then spend the rest of your evening driving your kids around again, while sitting in your car.
All these things add up.
Your 30 min walk around the house 3 times won’t reverse the damage. You need to start incorporating weight training in your routine. Not only does it burn calories+ while you’re lifting weights but you also burn calories after (your muscle need to recover) and long term (a pound of muscle burn more calories than 1pound of fat).
Stretch at Your Desk
Pick 3 stretching exercise and hold them for at least 2 minutes. Always hold each for at least 30 seconds. Holding your poses for over 2 minutes will increase your flexibility.
Body Weight Exercise at your desk
- Push Ups: Now, before you panic at the thought of getting on the floor in your office … don’t! Remember, you are saving your life! Plus, there are other options besides the floor. You can modify them by doing them on the wall or on the edge of your desk.
- Leg Raise: Hold a water bottle or something between your feet then lift your legs at 180 degrees. Hold them up as long as you can. Repeat 15 times
- Squats: From your chair, stand up, sit back down without touching and repeat 10 times. Simple!
- Shoulder Press: Look around the office and find an old phone book or a ream of paper, something that weighs a few pounds. Hold it at shoulder height and then raise it all the way overhead.
- Shoulder Raise. Using the same weight, lift each arm on each side of your body up to the height of your eyes.
- Triceps dips: Tricep dips can be done pretty much anywhere. Use your desk or your chair if it doesn’t have wheels on it. Position your hands shoulder-width apart on your desk or chair, then move your butt off the front with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Calves raise: Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor. Do 3 sets of 10.
- Lunges: You can keep this move stationary and do it at your desk, or you could go all out and lunge down the hall to the printer and back. With one leg in front of the other, gently lower the knee of your back leg down towards the ground. Like you were going to propose to a co-worker. 10 times on each leg.
- Wall sit: Another great isometric move. Stand with your back against the wall and slowly lower yourself into a seated position and hold for 10–30 seconds at a time.
Leave Your Desk, Exercise Anywhere
Burning some extra calories at your desk is one thing, but how about getting even more movement throughout the day? These next 10 ideas are ambitious. I would recommend picking one or two to start and not trying to implement them all at once.
- Park farther away
- Take the stairs
- Go far to grab a coffee or go fill your water bottle. Fill your water bottle lots so you can add up some walking in your day
- Stand up while on the phone
- Take a walk break 10-15 min every day.
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