Difficulties in Losing Weight and Keeping Fit While Working in an Office

Difficulties in Losing Weight and Keeping Fit While Working in an Office
By [http://ezinearticles.com/?expert=Tammie_Cappuccio]Tammie Cappuccio

Sitting all day at work is common for most Americans. Count in the commute time and any leisure time at home and it would not be unusual to have 13 hours in sitting down time.

The Sax Institute in Australia recently found that for every 11 hours a day a person sits while at work they have a 40% higher risk of dying within three years than people who sat 4 hours a day. Heart disease, diabetes and certain cancers can be linked to a sedentary lifestyle. Known as the "sitting disease" the condition shows prolonged sitting affects the body both physiologically and metabolically. Not only does it affect the body in that way but it also predisposes a person to neck and back pain due to atrophy or underdevelopment of the core abdominal and gluteal muscles.

A good rule of thumb is to get out of your chair at least once an hour. You could ask a colleague a question, go to the water cooler, take the stairs or take a bathroom break. Other office helpers are standing desks, stability chairs as well as the more often seen ball chairs. Ball chairs provide just enough stability, due to its being heavier on the bottom, to force your legs and arms to engage so there is no wobbling while you sit.

There are some easy exercises that can be done at your desk and some while using a ball chair:

The squeeze- In this exercise you'll actively squeeze and contract all your muscles in turn. Start with your feet set about a foot apart and work your way from toes to head squeezing and contracting each muscle group. Hold each muscle contracted and see how long you can hold them that way.

Hip rotations- Without moving your shoulders, neck or head sit on the ball and rotate the ball in a circular fashion with butt and hips. Then move them in the opposite direction. You should be able to feel all your lower body and back muscles working. Do each way 5-10 times for 3 sets.

Squat- While holding your arm out grasp the ball and squeeze. The ball weighs 4-5 lbs so you should be able to feel your arms and chest engage. While squeezing keep your core tight and squat down. While keeping your knees wide and butt back keep your arms straight out. Squeeze your butt and stand up. Do this 5-10 times for 3 sets.

Leg extensions- While sitting, plant feet firmly about a foot apart and move one leg to the center and lift straight out. Hold your leg up for a few seconds. Repeat this and do the same for the opposite leg. This gets the quads moving and engages the core for stability.

For many people time is a short commodity. Taking small snippets of time here and there to do the exercises, go for a walk during lunch or taking small breaks every hour helps in a cumulative effect and will make a difference in your health and make you feel good!

Tammie Cappuccio has been writing article for over 25 years. She has had over two dozen articles published on varying subjects worldwide.

Visit her website/blog at: http://weightlossandhealthyeating.wordpress.com

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 Difficulties in Losing Weight and Keeping Fit While Working in an Office

Simple Ways To Incorporate Exercise Into your Day.

Walking is one of the easiest ways to speed the metabolism and burn extra calories.

Hate the thought of going to the gym? Most experts agree that for good health, adults should strive for a minimum of 30 minutes of moderate intensity exercise nearly every day, and more if you are overweight. Luckily, this amount can be accomplished in simple ways and in small increments. Whatever daily tasks need to be performed, there are ways to burn a greater number of calories while completing each one.

Gardening burns a large number of calories, for example, but only when performed without use of all the convenience gadgets. Substitute a rake for the leaf blower, try using a push mower rather than a rider, etc. When possible, think about going back to the old-fashioned way of doing things, even if just once in a while.

Everyday chores around the house can burn a significant number of calories. Washing windows, mopping, sweeping, dusting, and making beds all count toward fulfilling daily exercise requirements. In just 30 minutes, scrubbing the floor burns 129 calories, sweeping 112, dusting 85, washing windows 102 and vacuuming 119, based on a 62 kilogram person. The higher the body weight the greater the number of calories burned per minute.

What if you’re stuck behind a desk all day? Unfortunately for many people, the workplace reinforces a sedentary lifestyle. Sitting for hours on end noticeably increases sluggishness and fatigue, hardly inspiring a trip to the gym. Lack of activity also tends to increase calorie consumption throughout the day (think vending machines, office parties, fast food lunches) which are a normal part of most work environments.    

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Tips:

Step 1, be accountable. Bring a calendar to work, and position it so that it is visible from your desk. Make a quick note each day that you have been successful at being more active. On days when you are unable to adhere to your plan, make a note of why, and then honestly assess whether it is a valid reason or an excuse. Even if you have a desk job, you can take advantage of breaks to get up and stretch.

Strengthen leg muscles by doing a few simple squats, getting up from your chair and sitting down again without using the armrests. To strengthen the midsection, sitting toward the front of your chair, lean back, keeping both feet on the floor until you feel your abs tighten, pause for a few seconds and return to an upright position.

To strengthen the upper body, hold onto the armrests of your chair and try pushing yourself up with little to no use of your legs. Push-ups can be performed standing, using a wall, desk or other sturdy surface. For working the back of the thighs, sit toward the very front of the chair and one leg at a time, bring the lower leg backward until you feel the muscles tighten, as if trying to touch the heel to the rear end. Hold for a count of 10 seconds and repeat, aiming for 10 repetitions per leg. Then, with feet side by side and a right angle at the knees, raise the heels from the floor until you feel the calf muscles contracting, and hold for a count of 5, and repeat.

Walking is one of the easiest ways to speed the metabolism and burn extra calories. When at work, use break times to get out and take mini-walks. Three 10-minute walks during the day are manageable for most people, even with demanding schedules. For a 70-kilo person, 30 minutes of brisk walking burns an average of 150 calories.

If you are already a walker, try not to get stuck doing the same route, same number of minutes, same pace or same number of days per week. The body adjusts quickly to walking because it is a natural activity. In order to increase fitness, strength and relieve potential boredom, try taking a different route next time you head out, or increase duration, speed or frequency.

Take the stairs every chance you get. We all know that taking the stairs instead of using an escalator or elevator increases calorie expenditure, but you can also get nearly twice the calorie burn by taking steps two at a time as you climb instead of single steps.    

http://www.brisbanetimes.com.au/lifestyle/diet-and-fitness/simple-ways-to-incorporate-exercise-into-your-day-20131002-2urbp.html