Method: Stand up at work.
Standing on your desk could be the secret to getting in shape while you work, according to a new MayoClinic study published in the European Journal of Preventive Cardiology.
The researchers found that standing was burning 0.15 calories per minute more than sitting, which equals 54 calories burned in six hours of rest time for an adult of about 143 pounds. Over the course of a year, that’s 5.5 pounds cut or 22 pounds in four years.
Many of us could benefit from that. The statistics show that we spend an average of 12 hours in the course of a given day sitting, and up to 86% of the workers spend the whole day sitting. An excessive session has been linked to premature death, decreased productivity and increased risk of disease.
“When you’re sitting, it’s relatively easy for your muscles to become lazy.” You’re curled up in your seat, your abs do not have to work, “said Ebenezer Samuel, the fitness editor at Men’s Health Magazine.” To keep him erect, his quadriceps, his hip flexors, his bottom, underrated muscles, “have to be committed, what he manages to achieve, “he said.
In addition to standing, there are many other tips and tricks that we can all practice to keep ourselves healthy and burn calories in the office. “Being in shape is more than just what you do in a 30 or 45-minute session [in the gym],” said Mohamed Elzomor, a famous trainer with the exclusive New York City lifestyle brand CORE: Club. He recommends “getting off the train two stops before to walk more, stop every 15 minutes for 30 seconds”, which may be beneficial for your concentration, alertness and general well-being, he added.
Here are some other strategies to try:
- Look for ways to move: “When you have breaks in your day, get up and walk, whether it’s greeting a colleague, going up the stairs to exercise” or other forms of movement if you work in a corporate environment, said the strengthening and conditioning coach. Private Manning Summer, owner of Legacy Fit gyms in Florida and South Carolina. “Many people work in office buildings where colleagues are on different floors, instead of sending emails to colleagues, going up the stairs … and going to communicate.”
- Try the resistance bands: use these exercise bands, which usually cost around $ 10, to make movements in your seat that can strengthen your calf muscles and exercise your hips. Put the band “just above your knee” and do squats “literally just standing and leaning” in your chair, Sumner explained. Do 10 repetitions of the hour every hour.
- Find other activities at the office: “While drinking a beverage [like coffee], do 20 calf augments,” said physiotherapist Lyndsay Hurst of Your Pilates Physio. Another idea: “While sitting in your chair, lift both feet, keep your spine high to work your abs, [and] hold as much as you can.”
- Challenge your coworkers: “Competition is a great way to make healthy habits more fun and valuable,” said Caitlin Hoff, health and safety researcher at ConsumerSafety.org. “With all the fitness trackers available now, it’s easy to create a ‘step’ challenge or training challenge that everyone can participate in. If you have a group of co-workers with the goal of losing weight, you can also consider a competition of weight loss. “
To stay on track, I highly recommend using a smartwatch or a smartphone app that can measure your steps while you’re at work. One of Samuel’s favourites is Apple’s Health App, which he said: “does a great job”.
- Practice simple deep breathing: Too much stress can lead you to gain weight, according to research, which is one reason why you should practice taking deep, soothing breaths at work. “Stay at your desk, breathe deeply for a long time and make it become your routine,” Elzomor suggested. In addition, diaphragmatic breathing affects the central muscles and can strengthen the abdominal muscles while creating “a strong neurological connection between muscle and brain … Five minutes is more than enough, do it five minutes per hour.”