FitnessCrew

These days so many of us spend the day at the computer for our work, and maybe even more hours in front of it to communicate with friends later. With such a sedentary lifestyle it can seem impossible to get fit but there are many ways to fit exercise into the day. When work and leisure involves many hours of sitting in front of a screen it’s also vital to make sure you have a healthy diet.

One unhealthy side-effect of computer work is the constant snacking due to boredom or to take breaks from work. If you snack due to boredom try to find another activity to break the monotony and help you resist the constant intake of coffee and unhealthy foods. It’s best to start the day with breakfast to take the edge off hunger, but also because research has shown that people who miss out breakfast send their body into starvation mode and it will reserve fat.

How about replacing coffee with a healthy alternative like green tea, which actually helps burn calories while also helping prevent ulcers and heart disease as well as cancer. The problem with snacking at the computer is also the type of junk food we favour at these times. You can actually eat larger portions of healthy food and put on less weight on the abdomen than you will put on by lowering the calories while eating unhealthy snacks.

If your work involves sitting around you can make a massive change to the amount of calories you burn in a day by being active as you take short breaks. Just walking around or standing more has been shown to make a big difference, so instead of snacking when you need to pause for thought it would be better to add some movement into your day. Although housework used to be considered an invalid method of exercise it actually does count as moderate exercise to burn calories. So, a break from the computer to hoover, clean the kitchen or bathroom, put out the garbage, or walk the dog, all burn those calories and let you get back to work with a clear mind.

The World Health Organisation recommends that adults from 18 to 65 years of age should get at least 30 minutes of moderate exercise five days per week, which is easy to fit into a sedentary routine. Alternatively, or in combination, they should get 20 minutes of intense physical activity on 3 days per week. Even if you are feeling down with colds or flu, or with more serious conditions, a walk is usually possible. If you find walking boring an interesting audio tape like a book can make the time pass more enjoyably and you’ll be more likely to walk for longer.

A trip to the gym, if it’s nearby, is a welcome break in the day for people working from home. At home or in the gym yoga can provide a great break and has been shown to burn as many calories as exercise that might seem more strenuous, and it also increases agility and improves muscle tone while reducing stress that could lead to serious health conditions. Running and skipping provide quick cardiovascular activity for the more able, while swimming, walking and yoga mean exercise is possible for everyone.

The trend in recent years to drink large cups of cappuccino, latte, iced coffee or frappuccino is one of the major causes of high calorie intake. It’s best to replace this habit altogether, perhaps with a cup of yoghurt when you have that desire for a milky beverage. Coffee is a temporary fix to give you energy but then leaves you drained, whereas a yoghurt drink gives you protein and longer lasting energy.

Just standing has been proven to burn more calories than sitting, so get up off that seat as much as you can. When you make phone calls try standing up for them. It actually gives you a more wide-awake and confident-sounding voice so it has additional benefits. And if you have any more tips for adding health and fitness to a sedentary lifestyle then I’d like to hear your comments.