8 Ways to move more during the work day

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8 Ways to move more during the work day

Let’s face it, everyday life is very busy and can sometimes be overwhelming for many of us. Trying to get fit in exercise every day can seem like a chore and many times it is put on the “to do” list even though we all know it should be at the top. Just because you can’t fit in a gym trip or attend your favorite exercise class doesn’t mean you can’t exercise all day or at least move some time. Your body can also benefit from a light movement at a time if you only have that much time, so there should be no excuses for not doing any movement or exercise during your day.              Expensive gym membership is not required to burn calories and lose weight. Try some of these simple daily activities to keep yourself healthy. Take regular breaks

The easiest way to incorporate movement into your desk job life is to take regular breaks to get up from your chair. Donna Arnett, Ph.D., dean of the University of Kentucky College of Public Health in Lexington and former president of the American Heart Association, suggests switching activities for brain development and leisure time.”Take a walk around the block, do some jumping jacks or lunge between meetings, or play some music for a dance break,” she says. Try to set an alarm every 60 to 90 minutes for your workers to remind you to spread your legs.


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Attend  the phone calls standing

This hack will change your life: If you are able to do this, Arnett suggests standing up and making a phone call. That way, you can walk around the house, go for a brisk walk, or even stand for a few minutes and shed your blood.



Walking more                          

When it comes to staying active without a gym, walking is one of the easiest, easiest activities you can do. To burn calories, you just have to walk faster and give more time for each walk. To get the most out of it, use a pedometer to keep track of how much you walk, and work up to 10,000 steps a day. Fitness expert and model Debra Gray says, “Walking more adds value, especially when you walk long distances, walk on hills, or use your arms more than a comfortable gait.” And swing them with your body.”Like to get some fresh air in the morning or during your lunch break? Instead of a quick trip around the block, make it two or three, if you can swing it. You’ll get double or triple the steps, and you’ll have more time to enjoy the sun.




Taking the pet

The arrival of a new pet, especially a dog, has been shown to increase the owner’s activity level. “Having a pet like a dog will give you another reason to go out and get active,” says Gray. “Pets need activity, and in fact, you can have your own accountable friend to take at least a little walk every day. Even if the dog just forces you to go out without getting up and walking.” You would have burned more calories if you had been sitting in front of the television all day. Like walking on your own, walking a dog can help you burn about 200 calories every half hour of exercise.

Clean your house

Cleaning your house or apartment regularly is another way to make sure you stay active during the week. “Cleaning your home can add a variety of muscle groups without you realizing it,” says Gaspari. “Dragging around a heavy vacuum is not an easy task, especially if you are going up and down stairs.” Gaspari suggests taking a step forward and trying to “squeeze your buns whenever you take a step.” “When you’re taking a break, try to tighten your abdominal muscles every hour,” he added. A person weighing 150 pounds can burn 85 calories per half hour with a light cleansing, while a full cleansing burns 102 calories in 30 minutes.




cooking at home

Most people don’t think of cooking as an exercise, but cooking at home definitely burns more calories – and usually, you have to use fewer calories instead of eating out or ordering. Plan ahead and eat home-cooked meals, “says Gray.” That way, you know what was done during your meal, and I guarantee it won’t be an extra stop at the restaurant. Can be manufactured faster and at a lower cost. Do your shopping and cooking on days when you have more time. That way, you’ll have food on hand and you can resist the temptation to make unhealthy choices.


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Playing with family

If you live with a significant other or children, they can be the best accountable friends to get you off the couch and move on. “If you have kids, choose some functional toys to hold in your hands, such as jump rope or hola hoops,” says Arnett. If you are living alone, this may be the excuse you have been waiting for to finally find a dog. “Having pets is a great way to stay active,” she notes. “Taking them for a walk or playing indoors is good for both you and your pet.” When your child expects to walk three times a day, you are bound to give preference to this healthy routine, rain or shine. A coffee shop or bar is often where friends meet. Instead of sitting down and getting together, why not switch to an activity that burns calories, such as a walk, dance, or then a Zumba class with Gabe Fest? “Instead of having another night drink, which will be full of empty calories and will probably l





AA 1ead to more food later, suggest going out with your girlfriends or choosing a yoga class and tea date. Do.”

Exercise while watching T.V shows

Who says you have to sit on the couch during your favorite shows? Russell says you can make great strides just by being active. Try some jumping jacks, push-ups or other fat-eliminating exercises during trading breaks. Russell advises, “Squeeze in exercise while watching TV or while the kids are asleep.”

If you want a big burn, keep the light calisthenics on for the entire 30-minute show, and blow up 115 calories.