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Using a Balance Ball for a workout at work

Maybe half a dozen of us take advantage of workouts while at work, and those that do increase flexibility, improve overall muscular endurance and most importantly, burn more calories every day.

In the midst of a hectic lifestyle we all lead, at work workouts have become an on-the-spot solution to finding more time during the day to burn fat. It’s undeniable that exercise gives you more energy and produces that feel-good factor that rejuvenates you. Workouts while at work are a great tool to recharge, boost metabolism and burn more fat.

Fitness Benefits of Workouts While at Work

Most people exercise before or after work because we typically feel we’re limited to certain ways and times to exercise; however, there are significant rewards from office fitness. The most significant benefit of at work workouts is the number of calories burned. An average woman who weights approximately 160 pounds can burn up to 200 calorie, and when using a balance ball, those figures increase. You can burn up to 300 calories in just 30 minutes when using a balance ball. Imagine indulging in a workout to do at work, five days a week that helps you burn a total of 1500 calories.

The balance ball has become one of the most indispensable items in a women’s exercise tool kit. Nothing more than large, inflatable rubber balls that performs a wide array of seated exercises. The unique shape conforms to your body and provides a comfortable base to work out on, and is particularly useful for flattening the abdominal area. Basically, you stabilize the balance ball so your core thereby is forced to use your body’s natural reflexes to maintain proper posture and alignment on the ball. Studies show that developing abdominal muscles and lower back are substantially higher and faster when utilizing a balance ball.

• A balance ball requires you to use stabilizing muscles in your core. This in turn results in improved balance, flexibility and posture.

• With the typical pieces of fitness equipment only certain muscle groups are used at any given time. The balance ball results in you using your body’s core muscles and your own body weight, which challenges you more.

• Not having a solid surface to place your body on makes the muscles work harder. Overtime, you begin to notice that your overall look and appearance of your body becomes more balanced.

 

How to Transition to a Balance Ball from a Desk

No matter what your fitness goals are, the stability ball can give you a competitive edge because it’s a multifunctional exercise you can do at work without the stress. What if you could transform your body by integrating a simple desk exercise into your day?

Transitioning from the traditional office chair to an exercise ball has evolved from simple ergonomic approaches. By sitting on a stability ball, one must have the balance to keep, and support both legs on the floor. This leads to considerable relief of the pelvis and spine as well as the entire back muscles.

Furthermore, when sitting on a stability ball, you are much more active with more frequent changes to your sitting position. This prevents you from remaining in a rigid and unhealthy position for long periods of time, and thus bringing on the emergence of back pain.

  1. For a quick simple desk exercise, you sit as far forward as possible on the ball then you lift and alternate the left and right foot for ten seconds.
  2. Sit on the ball and relax your arms at the sides of the ball. Look at a spot on the floor 3 to 5 feet in front of you. Lean to the right as if reaching for the floor. Only lean to a comfortable distance. Inhale as you bend. Exhale and sit back up using the left side muscle s of your waist to raise yourself back to the right. Now do the same on the left.
  3. There are two ways of doing squats with an exercise ball. With both variants, make sure your knees do not go over your toes or you will put pressure on your knee joints.

Option 1: Feet should be distanced shoulder-width apart; now stand up. Stand holding the ball in front of you, at chest height with your arms straight. It will also work your deltoid. Inhale and slowly bend at the knees. Do not go low enough to cause pain. Move your hips back and allow a slight lean forward with your spine. Exhale, you stand back up.

Option 2: Put the ball against the wall and lean back against it. The ball is behind your pelvis, not your low back. Put your hands on your hips and your feet distanced shoulder-width. Bend your knees and follow the same instructions above.

By taking advantage of simple workouts while at work, you can easily shed unwanted pounds, tone muscles, flatten your abdominal section and become fit.

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Effective Workouts While At Work

People will spend a majority of the day sitting at a desk. To make the most of this time, it is possible to perform workouts while at work. Staying fit is very important to health. When a person participates in exercise, energy levels will be heightened and mood will be boosted as well. Sitting sedentary all day can lead to fatigue. After exercise, energy is likely to increase. Physical activity also helps a person get a better attitude. Exercise releases endorphins which can eliminate stress. Here is a look at exercise you can do at work along with ways to increase overall office fitness.

At Work Workouts Without Leaving The Desk

The human body is not meant to stay in the sitting position all day. To alleviate distress, desk exercise is important. Some exercise can be done without anyone else knowing that it is being performed. For example, a person can do a shoulder stretch to eliminate a sore upper back. While feet are on the floor, one arm is crossed over the chest and the other arm is crossed in reverse, as if a person is giving a personal hug. After, the arms are let loose at each side while shoulders are rolled back and forth. This will add flexibility and relax the neck and shoulders.

Another workout to do at work may involve abdominal crunches. A person sits at the edge of the seat while leaning back from the waist with back straight. A person holds the seat with both hands while lifting both legs with knees bent and keeping ab muscles tight. Legs are then straightened with heels a few inches from the ground.

Health Benefits Of Using A Standing Desk

Besides exercise, there are ways to stay fit at work. A growing trend in many offices is the use of standing desks. These pieces of furniture offer various benefits. Health will increase as metabolic function is restored. The body must move in order to maintain muscles and proper digestion. When a person stands, the body has the opportunity to flex and receive adequate blood circulation. In turn, blood sugar will be in balance and blood pressure will drop. When a person sits all day, there is a high risk of developing health conditions like diabetes, heart disease, or blood clots. This is why a standing desk will be so beneficial.

Fitness Benefits Of A Standing Desk

Working at a standing desk will help a person burn more calories. It has been shown that when a person works at a standing desk, a third more calories will be burned each day. It is estimated that a person can burn up to 50 calories more each hour when standing instead of sitting. This will be a significant part of a weight loss plan.

When a person sits all day, the chest and abdomen compress because of slouching. Using a standing desk will keep back muscles moving and the spine in better alignment. Standing also helps keep a person more focused on the job. It keeps energy high, blood circulating, and metabolism burning. This keeps a person more alert throughout the day without the normal afternoon slump.

How To Transition To A Standing Desk

Many people are used to working while sitting at a desk. There are certain ways to make an easy transition to a standing desk. To begin, a person can begin to take standing breaks at certain times of day to get used to the feeling of being in this position. After practicing for longer periods, it may be wise to reverse the action and take sitting breaks instead. Since the hardest part of this routine will be dealing with leg or foot discomfort, it will be smart to wear comfortable shoes and use a padded mat under the feet.

The desks tend to come with a high price tag. If an adjustable desk is too much money, there are other ways around the problem. It may be easier to buy a less expensive stand that raises the computer. If this does not offer enough space, shelves can be placed on the regular desk. The best place for the computer is at chest level. This will make it easy to stare straight at a monitor without straining the neck.

Office fitness is essential to maintaining good health. There are certain exercises that can be done at a traditional desk. A new trend in office furniture which extends this level of fitness at work is a standing desk. A standing desk improves posture, mood, productivity, and focus. Even though it is a bit costly, it will be worth the expense by promoting positive overall health.

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Benefits of Working Out At Work

The benefits of regular exercise are well documented. Regular exercise is known to boost the immune system and energy levels, help a person sleep better at night and keep a person fit and toned.

At work workouts do not take the place of regular exercise but are very beneficial nonetheless. Following is an outline of why it is a good idea to regularly take a five to ten minute exercise break while on the job, along with some workout ideas a person may want to try out.

Health Benefits

Doctors note that the benefits of exercise are cumulative. For example, a person who works from nine to five but spends five minutes every two hours doing desk exercise will have gotten a twenty minute workout over the course of the day.

The human body was not made to sit at a desk for eight to twelve hours straight. A person who does not take exercise breaks at work will be susceptible to backaches, neck pains, carpal tunnel syndrome and other health problems related to not allowing the muscles to stretch and flex sufficiently.

Staring at a computer screen non-stop is also very hard on a person’s eyes. Office fitness breaks allow an individual to look around and give the eyes a rest, thus preventing eye problems that can be costly and difficult to treat. Because the eyes use up a quarter of the body’s energy, relaxing the eyes while doing an at work workout can boost a person’s energy levels, giving him or her new vitality.

Fitness Benefits

A person who needs to lose a significant amount of weight will need more than an at work workout regimen. However, doing workouts while at work can help a person stay fit and in shape. There are at work workouts that provide cardiovascular exercise along with other workouts that strengthen and tone the abs, arms, legs and chest muscles. These workouts do not take long to do and the cumulative effects are noticeable.

Furthermore, taking workout breaks while at works keeps the body supple and flexible. As was noted above, many office workers have muscle problems and pains due to lack of movement; these problems often make it difficult or impossible for a person to work out even after having finished work. At work workouts can enable a person to do even more exercise after having finished his or her workday.

Exercise You Can do at Work

Some office exercises require a person to buy exercise equipment to use at the office while other exercises simply involve stretching, walking and other activities that are done without exercise equipment. Those who want more than just short exercise breaks may want to invest in an exercise ball or even TreKDesk Treadmill Desk that allows the user to walk as he or she does computer work. A person who wants to tone the arm and/or leg muscles should consider investing in small weights and lift these along with doing various stretches.

On the other hand, those who want a simple workout to do at work simply need to push the chair back against the wall and do stretches. Stretching the arms and legs help to keep the muscles supple and in shape. Standing up and doing toe touches, squats, shoulder rolls and body twists are all good ways to get exercise without having to invest in expensive exercise equipment.

Those who want a short cardiovascular workout may want to try jumping, marching or running in place. Jumping jacks are yet another good cardiovascular exercise.

How to Incorporate Exercises into Your Routine

Making exercise a part of your regular routine takes effort and self-discipline. To start with, a person may want to print a short list of the exercises that he or she would like to do each day. Doing so will prevent a person from wasting his or her exercise time trying to decide just what to do.

Next, a person should determine just how much he or she wants to exercise while at work. Some people do two minutes of stretches every hour while others do a five minute workout every two hours. After a person has decided when to work out while on the job, he or she should set the alarm for the time in question.

At work workouts offer many of the same health benefits that a regular workout regimen provides. Exercise plays a very important role in keeping the human body healthy and in shape. Even individuals who do not have the time to work out regularly can do at work workouts while on the job. These workouts can be simple or challenging, depending on a person’s preferences and needs. There are numerous exercise options to choose from, enabling even the busiest person to fit in some time to exercise on a daily basis.

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Health And Fitness Benefits Of Using A Treadmill Desk At Work

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There is increasing concern nowadays among the medical profession about the length of time workers spend sitting at their desk, which is known to be the root of a multitude of health problems. For this reason there are many initiatives to encourage employees to aim for more office fitness, by looking for at work workouts to do both at and away from their desks. Recently a particularly effective type of desk exercise that is becoming increasingly popular is the use of a treadmill desk.

A treadmill desk consists of a work surface at chest height, large enough to hold a computer, printer and other working devices, and a treadmill console in front, so you can stand and walk on it while working at the desk. The height of the desk surface can be adjusted according to the height of the user, and there is a cable tray underneath, to keep cables out of the way. Some treadmill desks also feature padded armrests for additional comfort, and a control panel displaying distance, speed and calories burned. The speed of the treadmill can be adjusted from 0.5 miles per hour to a maximum of 4 miles per hour.

Health Benefits
All members of the medical profession without exception agree that sitting down for several hours on end is extremely bad for you, regardless of whether you exercise at other times. Research shows that sitting for more than six hours a day gives you a 40 percent greater chance of dying within the next 15 years, compared with those who sit for four hours or less, while sitting for more than 11 hours a day reduces this time period to three years. This because sitting can cause levels of good cholesterol to drop by as much as 20 percent, and in addition the enzymes responsible for fat and cholesterol metabolism shut down within about two hours. This leads to higher risks of diabetes, high blood pressure, heart disease and some cancers. Finding exercise you can do at work, particularly standing and performing light movements while working, re-engages the enzymes, and restores good cholesterol to levels where it can counteract the bad cholesterol which causes disease.

Fitness Benefits
If you find a workout to do at work, particularly walking at your treadmill while working — even at the slowest speed of 0.5 miles per hour — you will lose at least 200 calories an hour more than you would while you were sitting. This means that you can lose up to 70 extra pounds a year while you work, without so much as breaking a sweat. This increases your heart rate and pumps up your entire cardiovascular system, and at the same time strengthens your muscles, greatly enhancing your energy and mobility. In addition it means that you no longer risk the hip and joint problems that result from a sedentary lifestyle, and often develop into osteoarthritis.

How To Transition To A Treadmill Desk
The advice from users of the treadmill desk to those planning to use it for the first time is that you should make the transition slowly, especially if you are not a regular walker. You can try setting up the desk and using it for an hour a day, and gradually increase the time, or alternatively you could start off with a standing desk, and once you have got used to that, move to a treadmill desk. The one thing you must not do is set up the desk and immediately start spending all day on it, or you will find yourself with strains and all sorts of other injuries.

Walking while you work — or working while you walk — can also take some getting used to, and different activities present different levels of difficulty. Phone calls cause the least problem, as people are used to walking around while talking on their cell phones. The hardest is doing anything that involves handwriting — most people manage it with practice at between 1 and 2 miles per hour. Users generally find typing easier than handwriting, and report that it can be done at about 3 miles per hour.

Of course there are other workouts while at work, such as stretching at your desk, or doing clenches, kegels or ab squeezes, and all these are beneficial. However, there is really nothing to beat a treadmill desk, not only for getting you out of your sedentary habits, but actually keeping you moving and burning calories, almost without noticing. Finding dedicated time for exercise in a busy working day may seem almost impossible, but this way you can not only eradicate the inactivity without finding extra time, but reach new levels of energy and productivity as well.