How to Exercise & loose weight at the office

If you work in an office & sit at a computer all day. You may have noticed that you have been putting on a few pounds. It is the sedentary nature of your job. You sit at your desk in your office or cubicle all day & physical exercise isn't really part of your job description. Trying to figure out some way to exercise isn't hard. Here are some things to think about doing while you are at work to maintain your weight or maybe loose a few pounds.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Sensible diet
• Walking
• Isometrics
• Stairs
• Small Free weights
• GET OFF YOU DUFF & MOVE AROUND

1. 

   The best thing to do is to start out be eating a Healthy Diet.
   Stay away for snack foods & the cafeteria. Bring some fruit or veggies to snack on during the day. Have a salad for lunch with very little or no dressing , even those low cal dressings have fat & calories. Skip the Burger & fries have a energy bar. Skip the diet soda & drink water.
   
   No matter how much you exercise , if your still eating unhealthy fatty foods all day your still going to gain weight.

2. 

   TAKE THE STAIRS
   Take the stairs when ever possible. You would be suprised how much exercise you can get by hitting a few flights of stairs during the day.
   
   If you work in a TALL office building ,On you lunch hour, grab a piece of fruit & start walking UP the stairs. Going UP will give you more exercise than walking down the stairs. Use most of you lunch time walking UP the stairs. Then grab the evevator back down to your office so your not late getting back to your desk.
   
   If there are only a few floor in your building , Forget there is even an elevator all together. Use the stairs all the time.

3. 

   ISOMETRIC EXERCISE
   Isometrics are a form of exercise that require very little or no actual movement. The joints and muscles are worked against each other or an immovable object( wall, desk ,floor ect...) & held in a static position while pushing or pulling against it.
   Here are a few examples
   
   #1) If you have a flabby butt , as you sit at your deck flex your Gluteus Maximums ( Butt Muscles ). They are the largest muscles in your body. Flex your butt & holding the flex for 30 seconds & the relax. Do this over & over while sitting at the computer. It will help firm up you backside & it does burn calories.
   
   #2)Clasp your hands together ,push & pull against them to give your arms & shoulder a work out.
   
   #3)Grasp the bottom edge of your desk top with one or both hands & lift up. Don't actually try to lift the desk off the floor. Just use medium pressure to get the muscles in your arms shoulders & back to flex , hold the flex for a short time & relax, then do it again.

4. 

   DON"T JUST SIT ALL DAY
   When ever you can stand up & move around , do it. If your on a long phone call get off you DUFF & move around. Do some stretches. Pace back & forth as you talk. Do some leg lifts. Twist & flex your back.
   
   Get up & move around the office. Walk to the copier & make your own copies instead of having someone do it for you.
   
   The more you can move around the more exercise you will get & your boss may think your a hard worker. They will see you going back & forth getting stuff done ,instead of just sitting at your desk.

5. 

   SMALL FREE WEIGHTS
   Get a couple of 5 or 10 pound weights & keep them in you drawer or on the floor next to your desk. Do some curls , lift them over your head or hold them out at a arms length when ever you have some spare time.

6. 

   WALKING ON YOU LUNCH HOUR & BREAKS
   Have a small healthy snack for lunch & go for a walk around the building inside or outside, walk up & down the stairs a few times.
   To get the most out of it ,walk at a brisk pace. You can even take your healthy lunch with you & eat as you walk. You get some nutrition & exercise at the same time.
   Invite some of your co-workers to walk with you. It will give you all a chance to get out of the office for a healthy walk & you'll have someone to talk to as you exercise.

7. 

   IF YOU COMPANY HAS A GYM
   If your company has a workout room or a gym , USE IT.
   If your employer took the time & money to have a gym or exercise equipment installed. They will be thrilled to see it is getting used & you can avoid the cost of a gym membership.

8. Using time at work the get some exercise is a great way to maintain or loose some weight. As long as your getting your work done ,I don't think your boss will mind that your trying to get thinner & healthier.
   A healthy employee in the long run will save the company money in health care costs & make you a happier more productive employee.

[godisgreat]

on 10/22/2008 great...... i liked ur suggestions....will try to implement...Lets c what happens ;-)