It’s no secret that neglecting to exercise can lead to weight gain. And for those people who spend most of the day stuck behind a desk, finding time to work out can be difficult.
Simple tricks, like taking the stairs and walking during lunch, can be a big help in the battle of the bulge, health experts say. But while at the office, there are a few exercises you can do to get the heart pumping and blood flowing.
Tiffany Trainor, a personal trainer for Bally Total Fitness Baton Rouge, demonstrates several exercises that can be done while hidden away in your cubicle.
HOW TO GET FIT
1. Eat smaller meals more often
Eating several small meals over the course of the day will increase metabolism and keep the digestive system functioning properly. These meals should contain a mixture of slow-release carbohydrates for energy and protein for tissue growth and repair.
2. Commit to an exercise facility and program
Fitness clubs have endless ways of keeping your workouts fun and exciting, including dance classes, yoga, pilates, Spinning, martial arts, personal trainers, dietitians, wellness departments and lifestyle coaches for a wealth of support under one roof.
3. Drink water
Up to 78% of the human body is made up of water, and it is easy to become dehydrated. In turn, that might affect concentration and awareness and cause fatigue and headaches. A great way of increasing your intake is by replacing every second cup of tea or coffee with a glass of fresh water.
4. Drink less alcohol
A pint of beer contains about 120 calories, and a glass of wine contains about 79 calories. As well as the potential for causing long-term liver and kidney damage, the majority of alcoholic drinks contain high levels of sugar.
Most adults need eight hours of sleep every night to rest the body and the mind. A culmination of late nights can leave you feeling fatigued, irritable and can effect concentration and physical performance.
6. Eat at least five portions of fruit and vegetables every day
Eating five portions of fruit and/or vegetables a day is the key to a healthy diet. The vitamins and minerals contained within these foods are essential for every system within the human body.
7. Try a new sporting or exercise activity
A new physical activity can rejuvenate your exercise routine and increase your motivation to keep fit and healthy. Whether you start a different class at the gym or join a sports club, a new activity will give you direction.
8. Reduce your intake of saturated fats
Foods that contain a high proportion of saturated fat include butter, lard, dairy products, meat and chocolate. There is a strong relationship between high levels of saturated fats and coronary heart disease.
Walking is undoubtedly the simplest form of aerobic exercise. It is safe, easy and inexpensive. Brisk walking burns calories, conditions the heart, improves muscle tone and strength, relieves stress and mild depression and can help with back pain, osteoporosis, arthritis and other health problems.
10. Set goals
If you want to make lifestyle changes, it is important to set short-term and long-term goals. Effective goal-setting can mean the difference between a successful and unsuccessful training program.
SOURCE: Bally Total Fitness Baton Rouge