There are many exercises you can do with your office equipment for weight loss, but we recommend starting with these 5 easy moves for beginners. In less than 10 minutes, you’ll strengthen your core, glutes, and hips, and relieve desk pain. Plus, you can easily squeeze in a short break from work to complete a round of these basic exercises.
A desk job doesn’t allow you to do the same type of exercise as people in other industries. However, you can break the sedentary environment by doing these desk exercises throughout the day.
5 Workplace Exercises That Make Weight Loss Easier
Here are some basic moves you can incorporate into your workplace.
1) Chair dip
How to:
- Sit in a sturdy chair with your hands on the armrests.
- Lift your feet off the floor a few inches and tighten your stomach muscles.
- Push down with your hands to lift your body off the chair until your arms are straight and hold for one count.
- Sit back in your chair and repeat for 30 seconds.
2) Desk push-ups
How to:
- If you have a desk, grab the edge and do pushups.
- If not, do it against the wall. Make sure your back and legs don’t form a triangle. Line them up.
- Push your body up until your chest almost touches the desk or wall, then lower it again.
- Keep going until your arms get tired.
3) Seated reverse crunch
How to:
- Sit up straight with your shoulders down and back.
- Bend your knees and place your feet lightly on the floor.
- Then slowly bring your knees up to your chest.
- Hold the position for a few seconds, then slowly lower your body.
- Repeat this exercise several times.
4) Seat squat
How to:
- Stand with your feet hip-width apart, stretch your hands straight out in front of you, and slowly bend your knees to bend your hips.
- When your knees are bent just over 90 degrees and your buttocks are almost touching the chair, don’t stand up and sit back and relax.
- repeat.
How can I keep my weight down while sitting at a desk all day?
These effective tips will help you lose weight even if you can’t exercise every day.
1) Exercise for 30 minutes
Work out for 30 minutes a day, five days a week. Exclude anything less important than your health, like social media and TV. And if you can’t live without the latest Netflix series, watch TV and work out.
2) Use stairs
When you get to work, take the stairs instead of the elevator to get more exercise each day. To do this, walk up and down the stairwell for 10 minutes three times a day. you will feel great!
3) drink more water
Drinking lots of water has many benefits, especially for active women. Plus, if you’re out all day, the extra trips to the fountain will help you log more steps.
4) Nutritious Snacks
If you’re hungry and want something sweet, try a small amount of protein with a snack instead. Protein takes longer to digest than carbohydrates and sugar, so it keeps you satiated longer than cookies and fruit. If you want something crunchy, try nuts and seeds. If you like it salty, try beef jerky or hard-boiled eggs.
5) Bring your own lunch
When I’m trying to avoid stress and eat healthier, I crave a fast casual burrito. But that option can add up to him over 1,000 calories, which can make him feel sluggish in the afternoon.
6) Stand at your desk often
Standing for 8 hours a day can burn 9 extra calories per hour than sitting. However, standing up also lowers blood sugar levels, which helps with weight loss.
summary
These five desk exercises are simple, convenient, and joint-friendly. However, it is not suitable for those who are not good at exercise or who have a lot of free time at work. These exercises are for those looking for an easy way to stay active during the day while minimizing wasted time. They don’t take up a lot of space or precious time. In other words, it’s no excuse for not standing up at work.
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