Work is where we spend as 40 plus hours a week and the majority of us are sitting for 8 or more hours a day. So how does this relate to fitness? Well, I am going to show you how you can incorporate exercises at your desk.
The first tip I have for you is to get one of those big exercise balls and sit on them all day at work. Without having the back of the chair you will force yourself to use more of your back and stomach muscles. Make sure you have both feet placed on the floor and keep your abs in nice and tight. Keep your chest up and your shoulders down as well. This will help to improve your posture and strengthen your abs throughout the day. Sometimes you will slouch so as a reminder to yourself, set up a reminder once an hour to think about your posture. I guarantee you will sit up straight every time you see that reminder pop up.
Another tip to ensure you are getting some exercise is to get a pedometer and move around every hour or hour and a half. If you work in an office with multiple floors walk to another floor to refill your coffee. At lunch time go out for 15 minutes and walk around, take a co-worker with you and have a visit. You should be aiming for 10,000 steps each day which is about 8 kilometres or 5 miles.
Here are a few more exercises you can do at your desk:
* When you are on a conference call do some squats. Who cares if it looks funny? You are getting healthy and everyone else around you should do the same.
* When you are sitting, you can do some leg extensions or calf raises.
* A great exercise to help stretch your spine is to twist to the right and hold for 5 seconds and then twist to your left and hold for 5 seconds. Repeat this 3 times each side. Take some nice deep breaths as well.
Happy exercising.
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