If you’re like most people, you park it in front of a computer monitor for eight hours a day, and struggle with sugar spikes and energy lows throughout your work day.But it doesn’t have to be this way, says Fort Saskatchewan-based fitness guru John Douwman, also known as “Johnny B. Fitt.” Douwman says a little activity at work can help you feel strong and focused all day long.
“There’s lots of different things you can do,” he explains. Sitting on a Swiss ball, instead of a chair, is an easy way to get the blood flowing, loosen the hips, improve posture and strengthen the lower back. It’s a great thing for people suffering from back pain, he explains. “(People) can just sit on it and bounce a little bit, or they can do pelvis rotations on it.”
People who are a little more ambitious can use the ball and their own body weight for all kinds of strengthening exercises during the day – everything from heel raises (which work the calves) to squats (by standing up at your desk without leaning on it, and sitting down again on the ball).
“Now some of the people in the office might think they’re a little strange, but once this becomes more and more accepted, more and more people are going to be doing that,” says Douwman.
If you can’t bring a Swiss ball into your workplace, you can still do a number of other exercises that simply use your own body weight.
“If (you) stand up, what you can do is just do standing leg raises, by going up on the tippy toes and standing back down. That’s working the calf muscles quite a bit,” he says. “To use the chest and biceps, (you) can lean against the desk and … do one-arm pushups off the desk.”
If your desk isn’t solid enough, try using the wall, he adds.
Triceps extensions off the wall are another simple exercise that require no equipment, but will have you feeling the burn in no time. Take one step away from the wall, extend your arms, then keep your pelvis straight as you move your forehead towards the wall, in a pushup position. “It sounds very easy, but it’s actually quite difficult.”
Office furniture can also stand in for gym equipment, says Douwman. By standing up and holding onto a computer monitor with both hands and lifting it up and down, you’ve got a simple biceps curl exercise. Or, hold a full coffee cup while you lift your arms up and down to your sides, and then in front of you, to target the lateral and front deltoids.
To squeeze in some cardiovascular exercise, walk – or run – up the stairs instead of taking elevators.
All of this sounds simple, but will get you sweating a little, says Douwman. “The main thing is to get your heart rate up. That’s the biggest thing, since people are sedentary. They need to be careful how much they eat; they need to watch their caloric intake.”
A bit of exercise can help keep your bum from expanding in the new year, but watching the food intake is also key. This means following the Canada Food Guide which, for most of us, means fewer carbs and more veggies. It also requires eating more regularly, Douwman adds.
He recommends snacking several times a day on low-calorie foods like carrots, broccoli spears or a handful of almonds – making sure to steer clear of the coffee-and-doughnuts combo.
“The biggest thing is just to keep moving. And have fun. Instead of coming home and turning on the TV, find an evening activity.”
– Edmonton Journal
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