If you are finding that you don't have enough time to exercise due to a busy work or home life, there are techniques that you can use throughout the day that will accelerate your weight loss. Most of these can be done just about anywhere and only require a few extra minutes.
1. Take the stairs.
If you work in a building with an elevator, try taking the stairs at least once a day. It may take a little bit longer, but you'll be burning fat while you walk. This of course may not always be feasible, but try to do it at least once a day. You'll have even better results if you completely stop using the elevator.
2. Suck it in.
It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle your waist. No one even has to know you're doing it. Just suck in your stomach for five minutes of time throughout the day. This can really help if your exercise options are limited and many women have managed to lose whole dress sizes after just a few weeks.
3. Start fidgeting.
Fidgeting actually does burn calories, particularly if you're someone who always sits stills. We're not advocating driving your co-workers insane with constant movement, but fidgeting with your feet under the desk can make a difference.
4. Use housework.
Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try to set aside thirty minutes a day to vacuum, dust and sweep. You'll be getting a good workout and you'll be getting your heart rate up.
5. Get creative.
If your options are pretty limited, try finding ways to exercise on your lunch break. Walk around outside or at a mall. You'll burn more calories than you would simply sitting at a table.
6. Try leg bends.
You can really work on your lower body without anyone noticing by practicing leg bends under your desk. This is great if you're frequently on the phone and bored out of your skull. Simply unbend your knees and raise up your legs - hold the position for a few seconds and lower them back down. Try several repetitions of this throughout the day.
7. Ask about a company gym.
If you work for a large company, they may be willing to put in a gym for employees. You can then exercise on your lunch break, before you come in for the day or before you leave. Since having fit employees generally means an increase in productivity, most will be willing to consider the addition.
8. Get a desk treadmill / pedal exerciser.
One of the latest innovations is a little treadmill that sits under your desk. You can work your legs all day long without making a sound and you'll stay healthier. Most are quite small and operate on leg power only. This is a discrete way to get your exercise during working hours.
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Originally posted 2008-11-26 23:24:24. Republished by Old Post Promoter
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16 comments ↓
My stomach sucked itself in as soon as I read that! Thanks for the tips- I love using housework as a way to exercise.
I’m not sure about sucking in your stomach, but certainly flexing your abdominal muscles can, over time, greatly improve definition and general visibility. That applies to the entire body, too. When you flex a muscle - hard, hold it, and then repeat - it’s actually getting a resistance workout.
Better, as said, for most of your body you can do this unnoticed - you don’t have to do ‘bodybuilder’-style poses. Your triceps and biceps can be flexed with your arms in your pockets, for example. Quads can be flexed while sitting at your desk, and so on.
Sucking in your stomach is flexing the muscles.
No, they’re two different things. One requires elevating the diaphragm, freeing the space for you to suck your stomach in. The other involves pushing your stomach muscles out (not your gut - the actual abdominals), which is flexing them. To flex a muscle you need to expand it as much as possible. To flex your abdominal muscles correctly, your stomach should visibly flatten - not curve outwards.
Both would work the abdominal area in different ways, and both involve the adbominal muscles, but they are two different exercises.
I bought a little floor bike to exercise my knees after surgery. You can easily use one of those at work as well. It’s just a small stand with some pedals and a tension adjuster to select your comfort level. I only used it for rehab though, then gave it to Goodwill.
oooh great minds think alike!!
you and I are in tandem today.
All great ideas! I need to do the suck-in-your-tummy one a lot more!
Since I have a little office, I’ll sometimes do squats and stretches. Feels good after sitting for a long time.
Good tips. You could also add the Blogger Proof Workout to your day, or even the pre morning warm up thats on fmu.
I tend to do some of these tips above, depending on the day.
i am curious what the desk treadmill looks like. i think i am just going to google it now.
Great thoughts.
I would add, parking in the parking lot farther away from the store. OR push mow your lawn.
Cool article… Another thing to try is tensing your butt muscles - its a good way to fidget and can help tone too! Try having a chair without wheels too - every time you need to cross the office you’ll have to actually stand up instead of roll over.
You are absolutely right.
nice tips for people like us.. who spent most of their time sitting on chair in office
I like the idea that doing housework can be good exercise!
If time permits I often walk to the local supermarket if I only need a couple of items. It saves on
petrol and burns calories.
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Hi! About 9 minths ago my wife and I embarked on a program to lose weight, exercise and just plain feel good. We started a diet that was balanced, low fat, and focused on portion control. Like weight watchers sorta. We started an exercise program with treadmills and weights at least 5 times a week. We are now adicted to this lifestyle. The results have been 20 lbs. for me and 25 for her. We are taking some supplements that also seem to have a very positive results in terms of energy and appitite control. Like to hear of others have tried this approach and their results.
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