If you're someone who sits in an office all day, you probably have these problems: you're always struggling to find time to exercise, or you constantly think about losing weight but never actually do it. If you can't control your appetite and are too lazy to exercise, then try these simple office exercises that I'll introduce below.
1. Answering the phone
Taking the phone is a great opportunity! While on the phone, alternately lift one side of your hip, shifting your weight to the side that isn't lifted. You should feel the side of your abdomen working when you lift one side of your hip.
Key point: Tighten and exert force in the side abdomen.
Targeted muscle groups: Abdomen, chest, back
2. Play computer games
Do you always sit in front of the computer in the same posture? Try sitting shallower, just on the edge of the chair, lifting your heels and shifting your weight forward. Feel your hips moving towards your toes.
Key point: Use force in the front of your thigh.
Parts of the body being exercised: lower body
3. Lunch break
Take a short rest after eating. Sit on a low chair, hug your right knee with both hands, stretch your body forward, push your leg in the opposite direction, straighten your back, expand your chest, hold for a while, and then repeat the same movement on the other side.
Key point: Be aware of the muscles in your back and chest.
4. Afternoon rest (shoulder, wrist)
Hold one hand down on the table and grip it with your other hand. Tighten your grip under your armpit, and simultaneously push down with your hand on the table and up with your other hand under the table. This exercise can help with flabby upper arms.
Parts of the body involved: shoulder, wrist
Parts of the body being exercised: lower body
5. Waiting for the elevator
Stand up straight with your chest out, clasp your hands together in a V-shape with your elbows pointing outwards, and then push your hands together forcefully. This movement can help to improve the shape of your chest.
6. Sending and receiving text messages
Lean back against the chair, raise both legs together. Maintain this position until you finish sending and receiving text messages.
Key point: Feel the exertion in your lower abdomen.
7. Before leaving get off work
Sit back in your chair a little deeper, hunch your back slightly, grab the edges of the chair with both hands, and pull upwards forcefully. This movement can stimulate your entire back and relieve the fatigue of a long day's work.
These exercises are all minor, so you can do them quietly in your seat without attracting much attention! And what's amazing is that although the movements are small, you can definitely feel some of your muscles being worked!
Office Exercise Tips for Weight Loss
1. Eat breakfast regularly. Multiple studies have shown that people who eat breakfast are more likely to lose weight than those who don't.
2. Eat smaller, more frequent meals. Eating four or five small meals a day is better for maintaining a high metabolic rate than eating three large meals.
3. Supplement iron. If the body lacks iron, it cannot transport enough oxygen to cells, which will lower the metabolic rate.
4. Drink green tea regularly. Green tea can boost metabolism. People who drink tea three times a day will see a 4% increase in their metabolic rate.
5. Consume fiber. Eat more vegetables, fruits, and whole grains, as these are all "good" carbohydrates.
