Tag Archives: Health

Get Fit While You Sit

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I don’t know about  you but the majority of my day is spend sitting down. I sit  30 minutes in the car going to work. I sit from 9-6 at work. I sit 30 minutes on the way home from work. I work out and shower then it’s back to sitting before bed. Well I thought…this is probably why Americans are so obese. Then it hit me what if there was a way we could get fit while we sit? Well…WE CAN!!! It may not be as intense as boot camp class but it’s better than nothing.

Here are some fun exercises from wisebread.com you can practice even at work!

1. Calf Raises

These are perfect for when you’re waiting at the copier, printer, or microwave. While standing, simply lift your heels up off the ground, bring them down, and repeat. Sure, they’re noticeable, but the actually amount of movement is about on-par with fidgeting.

2. Walking

So many articles on exercising at work include walking for a good reason — it’s great for you, easy to do on your lunch break, and a totally normal activity. I won’t suggest that you trade eating mindfully for shoving your face full of food so you can get out and walk, but if you can split your lunch break between eating and walking, that’s a great compromise.

3. Kegels

Ladies, we’ve all been told that we should do our Kegels. And fellas, strengthening the pelvic floor can be helpful for you as well (check out this male Kegel explanation from AskMen, but be forewarned that it includes some graphic sex talk). Since you’re just clenching and unclenching the pelvic floor, nobody will know you’re doing these (unless you find a way to be super awkward about it).

4. Chair Dips

This probably has the highest silly factor out of all the exercises I’m recommending. You can’t do these without bobbing up and down a little bit, and depending on the height of your cubicle walls, your up-and-down motion could make you look like you’re on a boat at sea. Check out instructions for chair dips from About.com, or if you want to stay seated in your chair, you can also try putting your hands on the arms of your chair and lifting yourself up and down.

5. Taking the Stairs

Yes, this is another old classic. You should take the stairs instead of the elevator, but also take the stairs, up, down, and up again a few times if you can. This can be especially fun if you work in a big corporate complex. Carry a folder to make it look like you’re delivering something.

6. Leg Lifts

Lift one leg until it’s straight and parallel to the ground. Hold for a few seconds, then lower. Repeat 10-15 times, and switch to the other leg.

7. Stretching

Ah, yes, stretching — or, as I like to think of it, “the only exercise you can do a lot of at work and get away with it.” Where most cardio or strength-training efforts might seem out of place in your business-casual environment, pretty much everyone recognizes that sitting all day can make you rather sore. So stand up and stretch your arms, legs, torso — whatever. You might just want to avoid doing a downward-facing dog.

8. Sitting on an Exercise Ball

Times change. It’s now acceptable to write “email” instead of “e-mail,” and similarly, I think the exercise-ball-as-chair has finally gained enough acceptance that you can bring one into your office and not worry about it being strange. Sitting on an exercise ball helps strengthen your core and keep your posture straight. It’s also fun. In fact, I am writing this while sitting on an exercise ball.

9. Muscle Clenches

Your abs and butt are prime candidates for this. Clench the muscles for a period of several seconds, then release. Repeat again in sets of 10-15.

10. Maintaining Good Posture

I know — what kind of hacky suggestion is this? Posture isn’t an exercise! But if you normally have poor posture, actively maintaining a straight back will give your back muscles a serious workout.

                                 Stretching will help eliminate stiffness causes by long days of sitting

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Energize and Feel Alive

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Ever feel like you are running on nothing? Whether you are the college student cramming for an exam, the busy working adult, or first time parent, sometimes it seems like nothing will give us the boost of energy we are dying for. Well ditch the daily Red Bull and coffee caffeine fixes. These 8 healthy energy boosts make it easy for anyone to add a little pep in their step.

1.  Magnesium- The daily recommendation for a woman is 300mg and a man is 350mg. Some studies suggest the reason we feel like we lack energy is due to the amount of magnesium in our diet. Nutritionist, Samantha Heller’s suggestions for increasing the amount of magnesium in your daily diet include adding a handful of almonds, hazelnuts or cashews each day as well as increasing the amount of fish and whole grain consumed.

2. Walk- Walking increases energy. I can vouch for that. I walk my dog a mile each morning before work. I have honestly noticed that when I skip a day walking I feel much more sleepy through out the day as opposed to the days I walk.

3 .Nap- Taking a power nap between 30-90 minutes can work wonders when you feel drained. Sometimes our brains can get overloaded with information and studies have proven that power naps can help retain information we have learned throughout the day.

4. Eat- Never skip meals especially not breakfast. When you skip meals, it actually results in a higher feeling of fatigue. Studies prove that people who eat breakfast have more energy and  in a better mood throughout the day.

5. Don’t Stress- I know it’s easier said than done, but stress can actually rob us of the energy we need during the day. “Stress is the result of anxiety and anxiety uses up a whole lot of our energy,” says sports psychologist Paul Baard. Use the negative energy you are using about things you can’t control in doing activities that make you happy. When I get stressed I like to play my Wii or walk to get my mind off of stressful things.

6. Water- Water seems to be the answer for everything which comes as no surprise that it could also boost your energy. When we are dehydrated, even just a tiny bit, we feel tired. Drinking water can be a simple solution for an energy boost especially after a good work out.

7.  Whole Grains- Eating whole grains keeping your energy level balanced and well maintained.
8. Snack- Power up with a snack. This does not mean stuff your face with chips and candy when you are bored at work.  Eating a small snack in between meals such as fruit or nuts, will both reboost your energy as well as your metabolism.

Blue Berry Smoothie Recipe

2 cups fresh or slightly thawed frozen blueberries
1 cup low fat vanilla yogurt
6 ounces milk
12 ounces pineapple juice
3 tablespoons honey
12 to 16 ice cubes

Place all ingredients, except the ice cubes, into container of electric blender and blend on high until smooth. With blender running, add 2 to 3 ice cubes at a time through the center opening in the lid until all ice cubes have been added. Blend until smooth.

Serve immediately. This smoothie recipe makes 4 servings.

289 Calories, 37g Carbs, 1.9g Fat, 2.5g Protein