Sitting on your chair all day long can be one of the worst things you can do to your body. When you have a sedentary day, your blood tends to flow more slowly and you can burn less fat. Additionally, your risk of bad cholesterol, high blood pressure, and putting on weight increases. You can combat some of these issues by getting off your work desk after fixed intervals and walking around. Here are 10 amazing ways you can increase your calorie burning potential and beat your sedentary lifestyle even while you sit.
- Work your abs
Planks are a great way to work your abs, but they aren't the only option if you want to tone your core muscles. You can work your core even while you sit. Tighten your abs muscles as if someone is tickling you. Hold it for about 10 seconds, release and do this for 10 more reps (repetitions). To target your lower abs, lift your feet a few inches off the ground, kick them out and bring them back down. Do this too for about 10 reps.
- Have a dance off
Sure, this might make your co-workers think that you've gone bananas, but get them to join in the fun! On your lunch break, play your favorite danceable song on your computer and get your groove on. Be sure to bob your head to the music and shrug your shoulders too. This won't just help you burn calories, but will also get your adrenaline pumping and put a smile on your face.
- Tone your legs
There are a few leg exercises you can do while you're sitting down. Straighten your legs out until they are parallel to the ground. Tighten the muscles in front of your thighs. Hold this for about 10 seconds and slowly lower your legs back down. Do this for 10 more reps. If you want it to be a little more challenging, for added weight, rest one foot over the opposite ankle as you straighten your leg. While squeezing your calves, try moving up your feet. Hold it up for few minutes and then bring your heels back to the floor.
- Fidget often
Remember how you used to be reprimanded as a child for being too fidgety? Well, now you can be as fidgety as you like. It can help you burn calories while sitting down. Wriggle yourself around in your seat, tap your feet, and move your body around without actually getting up can lead to you burning hundreds of calories in a day. These movements are called NEAT (non-exercise activity thermogenesis). Keep moving by shaking your arms out, tapping your pen on your desk, opening and closing your hands to stretch your fingers out, tipping your head side to side to stretch out your neck, bringing your shoulder blades back together, and sit up straight.
- Laugh out loud
You might be too stressed out and busy at work to laugh. According to research, a chuckle every now and then can help you burn up to 40 calories. When you laugh, your heart rate rises by 10 to 20%, thereby causing your metabolism to increase as well. This means that even when you stop laughing, you're still burning those calories. Watch a funny video on YouTube or Google funny memes to tickle those ribs.
- Change your chair
Your chair may offer you amazing lumbar support, but it's time to check out some alternatives. Consider a stability ball, which engages your core muscles when you sit. This helps you to tone your back and abs. You can also work while standing up to give your core muscles a break. You can also burn up to 150 calories an hour by using a rocking chair.
- Keep yourself cool
In your body, there is a form of 'brown fat' tissue that is activated when you feel cold. It sucks the fat out of the rest of the body to fuel itself. That is why make sure the temperature in your workplace is cooler so that you can burn those unwanted calories.
- Be smart about snacking
There are some foods chicken, cheese, cayenne pepper, carrots, broccoli, and asparagus that may increase metabolism. When we eat foods that are high in fiber and protein, our bodies have to work extra hard to digest it, making it burn calories in the process. These snacks are better than choosing high-sugar, carbohydrate-filled snacks that may damage your insulin.
- Stay hydrated
Your bodily functions take place more easily when it is well-hydrated. According to research, you should drink water that has been warmed to the body's core temperature to burn more calories. You can consume potassium-rich foods like banana and avocado and sip on coconut water to keep your body hydrated.
- Take a coffee break
This doesn't mean that you reach for cup after cup of energy-boosting coffee, which could actually have a reverse effect on your metabolism. Too much coffee can cause burnout, slow your metabolism and a drop in energy when your body isn't supplemented with it. Instead, choose unsweetened black tea, green tea or straight black coffee. Beverages like oolong tea are a preferred choice as it has energy boosting and fat-burning capabilities. Tea is a wiser choice than coffee if you want to lose weight but still want a good night's sleep.
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