Are you a workin' girl or guy? Are you confined to a desk all day or something close to it? Do you feel the need to exercise a bit more during the day, though you feel like you cannot? If you answered "yes" to any of these questions, this myTake is for you! We all know the benefits of exercising and being healthy. In fact, @redeyemindtricks already acknowledged the fact that just moving and fidgeting around helps you burn calories each day, even if it is not a full-blown workout. You can read that Take here to learn more.
With that in mind, any little bit of movement you do during the day can help you stick to your fitness and weight loss goals. Let's check out 10 mini exercises you can do to help burn off that brownie you had at lunch.
1. Take the Stairs
This one is a no-brainer. We have heard of this tip for years from health experts. You obviously work harder to walk up and down the steps than you do simply standing in an elevator.
2. Jog in Place
Sure, you may look a little silly if a co-worker catches you, but it is benefiting you! You also can pick up your knees as you do so for more of a burn.
3. Stand as You Work
While you are on a call with a client, stand up and walk around your office instead of sitting. According to a study conducted by the BBC and University of Chester, standing "caused the volunteers to have a much higher heart rate (around 10 beats per minute higher), which adds up to burning about 50 calories more per hour versus sitting. Over a year, that adds up to about 30,000 more calories or 8 pounds of fat."
4. Incorporate Calf Raises
Throw in some calf raises while you are talking to a customer or waiting for your report to finish printing. "Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done."
5. Coffee Break Kickbacks
The next two moves I got from the article, "How to Exercise at Work (Without Messing Up Your Hair and Makeup)" and the moves are certainly easy to do!
6. The Squat 'n' Sit
Stand with feet at slightly wider than shoulder width, back straight, and "sit" down and then come back up. Do not actually touch the chair. Repeat for 10-15 reps... or as much as you can handle!
7. Hamstring Curl
Bend arms at the elbow. Bring one foot up toward your rear end while straightening your arms so that your hands are down when your foot is up.
8. Desk Push-Up
This one is pretty self-explanatory, I assume.
9. Tricep Kickbacks
This one is rather similar to the other kickback motion except you will be using your arms. While marching in place, bend at the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are lifting weights.
10. Walk!
Of course this one is included on the list! Walk, walk, walk! Any time you can get a break to do so, get those legs movin'. You can walk to lunch, visit friends in other cubicles, or walk to and from work.
You all have got this! Get those buns a'movin'!
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