Work out while you're at work

It is hard to find time to exercise, especially for those of us who work in an office.

Busy lifestyle, long working hours, unhealthy eating habits, lack of activity and Iifestyle related disorders lead to increase in waist circumference.

Large waist circumference and excess abdominal fat (visceral fat) is a risk factor for developing heart and other obesity-related diseases.

A high-risk waist circumference is: Male > 35.5 inches (90 cm); Female> 31.5 inches (80 cm).

Office exercises

If you're doing your best to set aside time for physical activity either before work or after work. But finding time to exercise can be a challenge for anyone who has a busy schedule.

Here are a few tips -- make the most of your cornmute; walk to work; if you ride the bus, get off a few blocks early and walk the rest of the way; if you drive to work, park at the far end of the parking lot; look for opportunities to stand.

You'll burn more calories standing than sitting. Trade instant messaging and phone calls for walks to other desks or offices.

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching; pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.

Activity patterns

Stand up every half hour and walk around a bit. This will ensure continuous blood circulation in your arms and legs.

If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of elevator.
 
Take advantage of the down time created by rebooting or large file downloads. Get up and take short walks around your floor.

If you do not have many co-workers around, try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping Jacks.

Do exercises with the help of a few tools.

Acquire a hand gripper.

They are cheap, small and light.

Invest in a large size stability ball or stability ball-style desk chair, and sit on it with back straight and abs firm, You burn calories stabilising your core and body on the ball.

Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendinitis.

Take a few deep breaths, to work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. 

When muscles remain stationary, circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

Incorrect computer posture habits combined with long-term stationary sitting may cause medical problems known as Cumulative Trauma Disorder (CTD) or Repetitive Strain Injury (RSI).

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