I went to an appointment yesterday inside a local office building and for some reason, it really struck me…
People do an awful lot of sitting around at work all day. I wonder what I might be able to do about that? I thought.
And here we are. This Friday Fitness Segment with Leigh Mills is devoted to five ways to burn more calories at work. And I won't stop there. Because if nothing else changes, and you implement these strategies, you could lose a significant amount of weight yet this year.
Strategy 1: Drink More Water
Researchers estimate that in a year, a person who increases water intake by 1.5 liters a day would burn an extra 17,400 calories. This would have the potential to generate 5 pounds of weight loss. Interesting is that up to 40% of the increase in your metabolic rate is due to the body's work to heat that water up. So, be sure to drink cold water 🙂
Strategy 2: Go for a 30 minute walk.
All else being equal, do this four times per week for 48 weeks out of the year and you will burn the equivalent in calories of 41 pounds of fat! You likely won't lose that much, but what about even one third of that? OK, now we're rolling.
Strategy 3: Find some stairs and use them
There is a Senator downtown here that I spoke with recently who has "never seen an elevator" at the state capital. Can you say the same about your own experience at work? And don't just avoid the elevator, take a break at least twice per day and climb as many flights of stairs as you deem appropriate for that day. I haven't done the math and may not have time, but the calorie burn and accumulation over the course of the year will add significantly to your new walking program 🙂
Strategy 4: Stretch
Yes. I know. Doesn't sound like much, but you need to recover too, with all that walking and stair climbing going on every day. Stretching will help you do that and will help alleviate stress and tension in the body at work. Not to mention, it's still a whole lot better than sitting in that chair. Come on…Get up!
Strategy 5: Push-ups
Secretly, underneath your desk if you have to. Just a few. And if you need to perform the modified version, or do them on a chair or against the wall or on the edge of a sturdy work table or desk, then do whatever it takes. Because these add up too, and most people ignore their strength training program, so even a few push-ups a day can go a real long way.
And, of course, if you're not shy, don't be afraid to crank out a few push-ups wherever the mood might strike you. Maybe the break room table. Your boss's desk. The hallway. Yes. People will probably think you're a little crazy, but they will secretly be wondering if this craziness might give them the same kind of energy you seem to have.
Have fun!
-John
