The vast majority of personal training clients that I train have a sedentary job – stuck in the office in front of a computer from 9-5, Monday to Friday. This makes it really hard to increase your caloric expenditure when you’re on your butt all day long!
So, here is a list of three quick tips that you may be able to implement into your day to improve your health and fitness if you have a desk job!
Office Health & Fitness Tip 1: Have a bottle of water on your desk
One common problem with sitting at a desk all day long is that you forget to drink! Water is essential for the normal functioning of the human body, to excrete toxins and to burn calories! Have a bottle of water on your desk and continually drink it all day long. When it runs out, fill it back up…at least this will get you off your seat for a minute or two (not to mention a few more toilet breaks!)
Office Health & Fitness Tip 2: Use a Fitball/Swiss Ball
If you’re sitting on a normal chair all day long, there is a high likelihood that you will eventually slouch and have poor posture. Also by sitting on a normal chair, your core muscles are switched off because the chair is supporting your back.
By sitting on a fit ball (or a swiss ball), you will be forced to remain upright and keep your core muscles turned on. This will not only burn more calories, but also minimise the risk of injury by having greater control throughout the midsection.
Office Health & Fitness Tip 3:Use the stairs, NOT the lift!
This is common sense. If you’re a few floors up and have the option of the lift of the stairs, why not take the stairs? You’re going to move more, increase your daily caloric expenditure, increase your fitness and feel better about yourself when you get to the top! If you’re really high up, time yourself and aim to set new records for climbing up the stairs.
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