Since you’re at work 40-60 hours a week, you might as well burn some calories while you’re there. Burning calories will be more of a challenge if you have a desk job. In any case, there are opportunities during your work day to burn calories.
Remember, all movement burns calories. So, you don’t have to wait until your scheduled workout to get your body moving! Keep your metabolism active during the day by moving your body as much as possible. And, if you’re trying to lose weight, all your activity during the day contributes to your calories burned and caloric deficit.
If you work at a desk, take advantage of your office space during breaks or lunch.
You can easily fit in a 15-20 workout with the following exercises:
2. ab curl ups
3. triceps dips
4. bodyweight squats or lunges
5. dumbbell exercises like shoulder presses and rows
6. calf raises
7. planks and bridges
You could rotate brisk walks with these exercises during your breaks. Also, use your space for flexibility exercises, pilates or yoga. Working a desk job can cause postural problems such as rounded shoulders, tight hip flexors and stooped over posture.
If you walk around at work most of the time, you have the movement already needed. You can still do the strength exercises listed above. Strength exercises build muscle and speed up your metabolism.
Here's some other pointers to get you moving around all day:
1. Walk or bike to work, if practical.
2. Walk the stairs instead of riding in the elevator.
3. Do exercises on the stability ball.
4. Buy a jump rope to keep at work.
5. Get a group of co-workers to walk together. This keeps exercise fun and supportive.
6. Challenge other departments to a volleyball or soccer game once or twice a week. This is for bragging rights! You won’t even think of it as exercise. The best exercise is fun exercise!
An active life is part of a quality life. Take advantage of all your opportunities to improve your overall fitness and health.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete.