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5 Smart Ways to Exercise at Work

5 Smart Ways to Exercise at Work

A boss from hell, tight deadlines, an impossible workload and a sedentary life. Combine all four and what you get is a recipe to concoct a lifetime of gloom and an express pass to the obesity club. As the pace of our working lives grow, so do our waistlines as we are simply unable to find the time to start on our health goals.

Fortunately, finding time to exercise and keep fit isn’t as hard as most people think. Exercising doesn’t start in the gym; it can be carried out anywhere at any time. Here are five smart ways to exercise at work and to avoid that shock of your life when you step on the scale.

1.Take the stairs

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    Yes, this seems like an idiot-proof exercise but do not underestimate the burn you can get from just climbing steps everyday. At 0.17 calories per step, that’s already 17 calories burnt on 100 steps. And if you work on the 15th floor of your office building, all the better to have a post-lunch workout.

    2. Chair dips

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      The chair dip is a pretty advanced exercise for most to do, but when done effectively it can give you the burn you need in your triceps, biceps and your core muscles.

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      3. Knee pull-ins on chair

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        Abs are hard to come by, especially when you are an office warrior where hacking at the keyboard is probably the only exercise you’ll ever get. This abdominal workout is easy to do and all you need to do is 20 reps a day. In no time, you’ll become the office hunk instead.

        4. Oblique bends

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          This exercise is easy to do and all it requires is to be on your office chair. Envy those ripped models with a v-cut shaped waistline? Time to do those oblique bends.

          5. Desk push-ups

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            Desk push-ups don’t look silly and you shouldn’t be ashamed when doing them in front of your colleagues. They are just push-ups. Desk push-ups will keep your chest, arms and core muscles tight and they are one of the best office exercises ever.

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            Featured photo credit: Thomas Hawk via flickr.com

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            Last Updated on January 14, 2019

            7 Ways To Make Exercise Fun For Everyone

            7 Ways To Make Exercise Fun For Everyone

            From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

            What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

            1. Take the scenic route.

            Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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            Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

            2. Distract yourself.

            No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

            3. Listen to music or podcasts.

            There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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            4. Bring a friend.

            Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

            Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

            5. Accessorize.

            There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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            For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

            6. Compete.

            A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

            7. Relax.

            The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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            With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

            Featured photo credit: tpsdave via pixabay.com

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