I asked Karen from Pure Heart Fitness for some tips I could include in this e-newsletter and for my website for all of us who sit down at a desk most of the day. The facts show that we must be proactive about eating well and moving enough during the day in order to avoid weight gain, stress and flagging fitness.
Sitting for long periods increase our risk for developing serious medical conditions like heart disease, diabetes, and even some types of cancer.
Here are 10 simple tips you can implement immediately to help.
1. Take hourly breaks
Every hour, get up from your desk and go for a quick walk anywhere. Just move.
2. Stretch or move in place
Don’t have anywhere to go? Touch your toes, walk or march in place for a few minutes, do a good set of star jumps. This can even be done in your chair, simply move your chair back and touch your toes.
3. Walk at lunch
Have an hour for lunch? Use half to eat, half to walk.
4. Count it out
Get a pedometer and try to clock 10,000 steps per day.
5. Walk when you talk
Since most people talk on their mobile phones, make it a practice to get up from your seat and go for a walk when you're on the phone.
6. Go nuts!
Instead of buying candy bars or “health” bars (which are loaded with sugar), keep handy a stash of dry fruit or nuts. Remember that a half cup of almonds is equivalent to 400g so a small handful is plenty to fuel the body. Have it with a small apple.
7. Load up on herbal teas
Forget the coffee breaks with your friends and colleagues. Grab your favorite mug and start sampling herbal teas: try red fruits, verbena, mint for example.
8. Hit the water
Get yourself a reusable water bottle and keep it on your desk. Make yourself drink at least one full bottle before lunch, and one full one before you go home at the end of the day. Drinking water will keep you fuller and less tempted to snack on empty calories.
9. What RSI? (Repetitive Strain Injury)
Doing the same movement over and over again, for example, mouse actions can increase the likelihood of RSI. Use a squeeze ball 2-3 times a day.
10. Check your posture
When sitting in a chair most of us tend to move forward without knowing it. Check that your shoulders are back and neck straight.
Let's face it - if we don't look after ourselves our capacity to earm diminishes. This list is pretty basic to implement without having to think you have to be a gym junkie or run a marathon. Good luck!