ACTIVE TRANSPORT
In order to increase your daily caloric expenditure, there is nothing better than opting for active transport. Walking, cycling, public transport, roller skates... All of these choices allow you to exercise while you go to and from work. Take the stairs instead of the elevator. On public transit, why not get off a station before yours to walk to your destination? In addition to stimulating your body and straining your abdominal muscles, you will spend another ten minutes outdoors, which is very good for brain oxygenation and good mood.
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For its part, cycling is, of course, a great way to improve cardiovascular health and tone lower body muscles, such as glutes. Even if the journey is short, tell yourself that you are already doing more than before.
ACTIVE PAUSES
Everyone has access to a timer, including the desktop, cell phone or smart watch bracelet. We activate an alarm every hour, and you're done. Research has said that a 10-minute break each hour would improve employee fitness and performance, which would also help maintain better health and prevent back pain. We get up, we stretch, we go to drink water, we go to the toilet, we go to the printer at the other end of the office the documents we had printed there ... All the reasons are good for taking a break.
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Of course, not all jobs allow for this kind of hourly break. Don't have time to get up? No problem, straighten up in your chair, then activate your legs under your desk. For example, do 15 repetitions of the knee extension and 15 repetitions of the heel lift. These exercises will tone your legs and glutes and also improve your venous return, which can be a serious problem for people who spend their day sitting.
Standing
According to Statistics Canada, adults spend an average of nearly 10 hours of awakening per day (excluding sleep) in sedentary activities. Therefore, the body of average Canadians is inactive about 17 hours a day. We sit at the desk for work, take a break to eat by going to the cafeteria, then we sit in the car or in the subway after work, we sit down for dinner, then we end up watching 2 hours of TV , sitting on the couch. No wonder your legs are swollen in the evening or you feel out of breath after climbing a flight of stairs.
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You have to stay up more often! Attend your meetings while standing behind your chair. Leave your seat on the subway. Be proud to make your legs work, because they are the ones who will support you until your old age. Standing even allows you to work your postural muscles (abdominals and glutes!) without realizing it. Isn't that simple and fantastic?
WALK AT NOON
A great way to integrate physical activity into your daily routine is to walk during the lunch break at work. Unwind, go outside, go shopping nearby on foot, discover the surroundings. No need to go for a run or do brisk walking. Put on your sneakers and disconnect. Get some fresh air. Breathe. Your job performance is sure to improve. In addition to oxygenating yourself, you will increase your energy expenditure and sleep better at night.
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A DAY EXERCICE DAY
You certainly have a minute off in your day, whether it's waking up, at work or at home in the evening. Grab your stopwatch, and let's go for some exercise! Choose five different strength training exercises and do one a day for one minute continuously.
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