Transform your workday with these desk exercises for weight loss | XpertsReviews.com

“Sitting is new smoking”, we have all heard that. But in the modern era of office work and digital diversions, it is not always easy to avoid prolonged session periods. However, this does not mean that you should sacrifice your health and fitness goals. Here are some of the best office loss office exercises you can do without even leaving your workstation. These easy but effective training sessions will help you burn calories, tone muscles and improve your overall health while you work. So, if you are ready to abandon the sedentary lifestyle and make the most of your workplace, continue to read to find out more about the best office exercises to lose weight.

What are office exercises?

Office exercises are a type of physical activity that can be done in sitting or standing at an office. These exercises are generally simple and require a minimum space, which makes them ideal for office employees or anyone who spends long seated periods. These training sessions can help improve traffic, reduce muscle stiffness and burn calories, as noting a study published in the journal Taylor and Francis. They can also help improve mental concentration and reduce stress. You are wondering what are the best office exercises to lose weight, see some below!

Office exercises for weight loss: does that help?

Office exercises, although they do not replace a full drive routine, can always contribute to weight loss in several ways. “They help increase your non -exercise activity thermogenesis (PELT), which is the energy you burn through daily activities outside the structured exercise,” said fitness expert Mahesh Ghekar. By incorporating small movements throughout your working day, you can increase your metabolism and burn more calories overall.

In addition, office exercises can help build muscle mass, which in turn increases your metabolic rate at rest. This means that you burn more calories even when you are not actively exercising.

10 best office exercises to lose weight

Here are some of the easy and effective desktop exercises that can help weight loss.

1. Ris with a seated leg

• Sit straight with your feet flat on the ground.
• Extend a leg directly in front of you, parallel to the ground.
• Here for a few seconds, then lower.
• Repeat with the other leg.
• Aim 10 to 15 repetitions per leg.

This exercise targets the muscles of the nucleus and the legs.

2. Chair squats

• Stay in front of your chair with the feet of the shoulder width.
• Lower your body as if you were going to sit down, but stop just before your bottom touches the chair.
• Hold a second, then push back.
• Repeat 10-12 times.

This exercise works on quads, glutes and hamstrings.

3. Office push-ups

• Stay in front of your office, hands slightly wider than the width of the shoulders, resting on the edge.
• Lean, lowering your chest to the office.
• Push back.
• Repeat 10-12 times.

This exercise helps strengthen the chest, shoulders and triceps.

4. Sitting torso twists

• Sit with flat feet on the ground.
• Place your hands behind your head or on your desk.
• Turn your chest on one side, then the other.
• Repeat 10-15 twists and turns per side.

This exercise helps to engage the muscles of the heart and improves posture.

5. Crunch on sitting bikes

Sit slightly on your chair, lifting your feet on the ground.
Bring your right knee to your left elbow, then extend your leg.
Repeat with the other leg, alternative.
Aim 10 to 15 repetitions per leg.

This exercise helps work the abdominal muscles.

6. The calf raises

• Sit or hold on with your feet flat on the ground.
• Lift on the balls of your feet, then the bottom back.
• Repeat 15-20 times.

This exercise helps to tone the muscles of the calves.

7. Curls of hamstrings

• Sit with flat feet on the ground.
• Extend a leg in front of you.
• Look your heel to your chair, then drop slowly.
• Repeat with the other leg.
• Aim 10 to 15 repetitions per leg.

This exercise helps strengthen the hamstrings.

8. Triceps Treps (using a chair)

• Sit on the edge of your chair, the hands of the width of the shoulders, the fingers facing the front.
• Slide your bottom of the chair, supporting yourself with your arms.
• Lower your body by folding your elbows, then push yourself back.
• Repeat 10-12 times.

This exercise helps work the triceps.

9. Shop up the shoulders

• Sit or hold on with your arms by your side.
• Have your shoulders to your ears, then lower slowly.
• Repeat 15-20 times.

This exercise helps relieve tensions in the shoulders and necks.

10. Curls of the wrist

• Hold a light weight (or a bottle of water) in each hand.
• Rest on your forearms on your desk, the palms turned upwards.
• Look your cuffs upwards, then lower slowly.
• Repeat 10 to 15 times.
• You can also make inverted wrist loops (palms oriented down).

This exercise helps strengthen the forearms and wrists.

Important considerations:

• Start with a few repetitions of each exercise and gradually increase the number as you become stronger.
• If you feel pain, stop the exercise immediately.
• Drink a lot of water throughout the day.
• Office exercises are more effective when combined with a balanced diet and regular exercise.
• Try to incorporate these exercises into your daily routine for the best results. Even a few minutes here and there add up.

Take away

Although these office exercises do not suddenly melt the pounds, they are an effective tool in the fight against sedentary life and can help you keep healthy. By implementing these basic movements in your working day, you can increase your metabolism and develop muscles, which both help with weight management and general well-being.