Chances are, your job requires a lot of sitting. And thanks to the marvelous advancements which technology has given us, we do not need to be nearly as mobile as we used to as human beings.
We originally evolved as walking creatures, exploring and shaping our world by frequently moving. But for many, modern day “sit down” jobs have joined a remote control equipped, couch-centered home life which has led to a very sedentary lifestyle.
However, there are some easy-to-follow exercise tips for people looking to improve their health and fitness that do not include heavy weightlifting and running marathons. Incorporate the following simple exercises into your daily routine, and you will improve your energy and fitness levels in no time.
- Doctor David Dunstan, PhD, explains that we must be thinking about fitness all day long. Exercising during the lunch break is great advice, but you need to incorporate exercise throughout the day as well. You can easily do this on the job by alternating sitting and standing whenever you have the chance.
- And the next time that you need to contact your coworker down the hall, take a walk instead of shooting out an e-mail. You can also stand and even pace whenever you place or receive a telephone call, take the stairs instead of the elevator, and take regular breaks scheduled throughout your day which get you out of your chair.
- You can also adopt a NEAT attitude, and that does not mean cleanliness and more organization. NEAT stands for “non-exercise activity thermogenesis” in this case. People often forget that stretching, bending and turning are all very important for keeping us limber and avoiding injuries, and these simple exercises can be performed all day long by even the most sedentary individual.
- If you telecommute, walk outside in a sunny park during a conference call. And scheduling a brisk 10 or 15 minute walk in the afternoon close to your quitting time will not only help you become more productive at the end of the day, but also delivers wonderful fitness rewards.
As long as you embrace improving your health, you can turn your sedentary work and home environments into fun and active centers of fitness by taking very small steps. Stand when you can, schedule multiple breaks throughout your day for even small periods of physical activity, and do not forget to stretch and bend.
These simple tips for those with a sedentary lifestyle can have a wonderfully positive cumulative affect over time, and help you reach a better overall fitness level that leads to a longer, healthier and happier life.
7 Everyday Tasks You Can Turn Into A Workout
If you burned only an extra 100 calories a day, that would lead to 10 pounds of weight loss over one year. Ramp that up to an additional 200 calories a day over your current everyday activity level, and you just dropped 20 pounds in a year. But the problem with most 21st-century human beings is not the desire to lose weight and get in shape, it is the lack of having a significant chunk of time in a very busy and hectic daily lifestyle to exercise.
However, you can achieve the weight loss and fitness goals you are striving for by turning the following 7 everyday tasks into simple workout sessions which burn at least 100 calories.
- Did you know that simply carrying an infant for 20 to 30 minutes can burn 100 calories? You probably never have thought about your crying newborn as being an alarm bell which can help you lose weight and get in shape, but this mini-workout can do exactly that.
- When was the last time that you did your dishes by hand? This is a great task you can turn into a workout, and if it lasts for 40 minutes, you have just burned 100 calories.
- Every household usually has a particular person that regularly walks the family dog. But you may want to take this task upon yourself, since a 26 minute walk with the household hound can help you burn at least 100 calories.. Bigger and more energetic dogs simply mean more calories burned, and a better workout.
- Give your living room a quick makeover, and not only does your house have a whole new look, but you have just created an awesome new 14 minute workout. That is all the time you need to spend moving furniture to burn 100 calories.
- If you live in a cold climate, you no doubt despise having to shovel snow. Not anymore, as a simple 15 minutes of snow shoveling raises your heart rate, and your calorie burning potential, making this previously dreaded task something to look forward to.
- And while some people love to cook, at the end of a long, hard day, not everyone wants to prepare the family meal. However, simply cooking for 34 minutes can now be considered a workout as well as a daily chore, and it burns 100 calories to boot.
- Finally, 20 minutes of mopping the floor, mowing the lawn or washing your car will also burned 100 calories.
By looking at these common (and sometimes dreaded) daily tasks as opportunities for becoming healthier and a little more fit, your attitude about accomplishing them will be much more positive. Now you can be happy about getting enough exercise when your dog begs for a walk, and mowing the lawn once a week all of a sudden does not seem like such a horrible chore at all since it’s now part of your exercise routine.