It's time to stretch your legs and say goodbye to a sedentary lifestyle! New studies have revealed sitting for prolonged periods of time can do much more damage to your body than just a saggy bootie. Sitting for over 8 hours a day decreases the activity of a key metabolism-revving enzyme called lipoprotein lipase by up to 95 percent. The result is that you burn less sugar and less fat, putting your body and health in jeopardy, even if you exercise regularly. But do not fear, I have just what the doctor ordered. Below are a few easy tricks that will rev up your metabolism, by stimulating your muscles (especially the big ones in your legs, butt and core) with just two minutes of movement every 30-45 minutes. Hey you may even shed a couple of pounds while your at it!!
Set The Alarm…on your cell phone and place it far enough away from your desk that you have to walk to it. When you get up to turn it off, try these strengthening moves below.
Plank…One of my favorite poses, this one stop exercise instantly heats the body and quickly works three major muscle groups: your arms, legs, and core. Lie on your stomach with your feet together and forearms placed on the ground. Your arms are directly under your shoulders. Your toes are tucked under as if you are at the top of a push up. Tighten up stomach and glutes. Then raise your body off the floor so you form a straight line from your feet to shoulders, keeping your head aligned with your spine. Gaze at the floor so the back of the neck is long. Hold the position from 30-45 seconds at first. Then try to hold it for up to 2 minutes.
Drink Water…besides keeping hydrated you will need to use the bathroom more than usual, which is a good thing. Walk as quickly as you can to the farthest bathroom and walk even faster back to your desk.
Jumping Jacks/Jumping Squats…one of the oldest exercise in the books, but when that alarm goes off try 35-50 jumping jacks or jumping squats. Remember when you land from your jump-squat, always keep with you knees directly above your ankles, never letting your knees go over your toes. Keep your shoulders back and elbows close to your sides.
Step It Up…use the stairs any time you are able. You’ll burn about 29 calories climbing stairs for three minutes. For an extra calorie burner, try running the stairs to get your heart rate up, and increase your cardiovascular workout.
Sit On An Exercise Ball…Keep the big muscles in your legs, butt, and core engaged behind your desk by purchasing a large exercise ball to sit on instead of your chair. Sit on it for 10-15 minutes every couple of hours throughout the day.
Bonus Ball Abdominal Series…From a seated position on the ball, walk your feet forwards until the middle of your back is supported by the ball and your hips are off. Place your hands behind your head for support. Let your upper back and shoulders release back into extension and then lift them up off of the ball to the ceiling. Repeat 20 -30 times.
Marching…put on some motivated music (using your earphones if needed), stand up and start marching. Lift those knees up one at a time! Keep it up for 3 minutes.
Lunge...Stretch out your hip flexors and engage your legs and bootie with a lunge. Stand with your feet hip distance apart. Bend your knees and place both hands on either side of your feet. Step your right foot back behind you, so that you are on the ball of the right foot. Slowly hover both hands off of the ground for 15-25 seconds, keeping your back straight. Place the hands back down on the ground. And step the right foot back to meet your left. Repeat with the left leg.
Stand Up/Sit Down...Keeping your back straight and your hands on your hips or held out in front of you, use your thigh and butt muscles to rise from your seat, then slowly sit down. Simple, easy and effective, repeat as many times as you can.
Standing Desk…Your body works 30 percent harder when you’re on your feet. Ask your work for a standing desk or buy one yourself. You can always purchase a stool that is height appropriate for the standing desk if you need to take a break. Your body will thank you!!