How To Get Fit In Your Home Office and the sitting disease
You Can Get, and Stay, In Shape At Home WhileYou’re Working
Have you heard of “Sitting Disease?” It’s a series of health effects caused by a sedentary lifestyle. SittiFng ailment is a metabolic disorder that frequently affects several life-altering and deadly conditions which include, Type 2 diabetes, heart sickness, and breast and colon cancer.
The sedentary way of life is a major factor to
increase obesity and reducing life for many years. In fact, according to the Mayo Clinic and
other scientific and medical reporting outlets, if you reduce your sitting time
to less than three hours a day you lengthen your life expectancy by two years. And much more likely than no longer, if you sit much less you’ll also lose weight and feature extra power. fit
Of course not sitting all day is difficult. You sit in the car
or on public transportation on the way to work. You sit all day at work. You
sit in the car on the way home and then you sit on the couch. If you clocked how much time you sit each day you might be surprised.
You’re not alone.
According to the Mayo
Clinic, 50 to 70 percent of humans spend six or greater hours sitting a day.
(Source
7 flat stomach exercises
So What Can You Do About it?
How can you stop sitting so much and get more active?
The solution can be tons
less complicated than you believe you studied.
Over the next nine or so pages we’ll introduce you to a series
of office fitness equipment pieces. We’re talking about fitness equipment you
can use while you’re working. And some of the equipment can be used in an
office cubicle without any disruption to your fellow co-workers.
Before we dive in and begin talking about the different pieces
of equipment that you can use in your office to lose weight and get fit, let’s
first talk a bit more about identifying your needs and goals. Then you can
begin to conduct your equipment search to support those goals.
Finding The Home Fitness Solution For Your
Needs
Doctors, scientists, and the medical community around the globe
are all concerned about the growing trend toward a sedentary lifestyle. Over
the past few years, many countries have conducted studies specifically on
sitting disease and its effect on our lifespan and quality of life.
Here are a few bits of information from various studies
conducted around the world.
In January 2010, British professionals linked prolonged
durations of sitting to a more chance of disease. And that same month,
Australian researchers pronounced that every hour spent looking at TV is linked
to an 18% boom in the hazard of dying from cardiovascular disorder, perhaps due
to the fact that point is spent sitting down. (Source:
According to Marc Hamilton, Ph.D., associate professor of
biomedical sciences at the University of Missouri, “when you take a seat for a
prolonged period of time, your body begins to close down on the metabolic
stage. Your circulation slows and also you burn less energy. Key flab-burning
enzymes accountable for breaking down triglycerides (a form of fats) without a
doubt start switching off. Sit for a complete day and those fats burners
plummet by way of 50 percentage.” (Source:
Research shows that for every two hours spent sitting each day,
your risk of getting diabetes increases by seven percent. Your risk of heart
disease and depression increases too.
You should exercise 30 minutes daily
For years we’ve heard that we just need to get 20 to 30 minutes
of exercise each day to stay healthy and fit. Yet our waistlines keep growing
and the incidence of diabetes and other metabolic diseases continue to rise
amongst the global population. So what’s going on?
The problem is that if you sit for 9 hours a day and move for 30
minutes, the detriment of sitting all day just can’t be overcome with a mere 30
minutes of movement. Think about your body. It is designed to move. Your legs
are two incredibly strong appendages. They’re the largest muscle groups in your
body and they’re designed to move, not sit.
Science has shown that people who move (not just exercise but
actually move) more during the day are skinnier, healthier, and live longer
lives.
So What is Movement?
Believe it Or now not, in
reality, status and fidgeting is movement. People who fidget have a tendency to
more weight loss. You already know to
take the stairs instead of the elevator and to park further away from buildings
so you have to walk more.
But we’re back to the office – the place where you probably
spend the majority of your day sitting.
What Are Your Goals?
Think about your work environment. What’s possible? How can you
spend less time sitting while you work and more time moving? Before we move on,
here are a few ideas to begin thinking about.
Standing
There are standing desks and ways to re-arrange your office so
that you can stand while you work. Heck, something as simple as stacking boxes
up and placing your laptop at arm level when you stand is a quick solution. In
fact, standing at your desk burns about thirty more calories per hour than sitting.
Over the course of a day that’s around 240 additional calories burned.
Moving
Some experts suggest getting up as soon as every hour and going for a 10-minute stroll. Over the path of the day, you’ll walk for a minimum of eighty mins. Not too bad. You’re cutting your sitting time down by more than an hour each
day. But there are better answers
obtainable for weight reduction.
Walking desks, for example. This is largely a treadmill table.
You mount your computer or desktop to the front of the treadmill and walk while
you work. There are also bicycle desks, which we’ll talk about in a bit.
Balance
Sitting on balance balls forces you to sit upright and maintain
proper posture. Your body is constantly adapting to the ball and balancing
which helps you stay in motion rather than sitting still. It burns energy and genuinely improves your
posture.
The second thing to consider – once you’ve explored the
possibilities with your work environment – is your goals. What do you want to
achieve?
Moving more can help you:
§ Lose Weight
§ Live Longer
§ Have More Energy
§ Experience Improved Health And Vitality
§ Have A Better Night’s Sleep
Now that you’re thinking about what you want to accomplish and
how it might be possible, let’s take a look at the various pieces of home
office fitness equipment to consider.
Matching Fitness Goals With Home Office
Fitness Equipment
So there are simple ways to move more throughout the day. Get up
and walk every fifty to sixty minutes. Mix standing and sitting. Walk over to
talk to a co-worker or family member instead of texting them or shooting them
an email. And finally, if you really want to embrace better fitness, weight
loss, and longer life then consider investing in home office equipment and
technology.
What Are The Options?
Treadmill Desks
A treadmill desk is exactly what it feels like. It’s a treadmill.
However, instead of a large monitor or console, you have a desktop. The
desktop is about arm’s level so it’s ergonomic and comfortable to type and work
while you walk.
Most treadmill desks have a small motor, so they are quiet.
They’re designed to walk on, not for heavy running or jogging. Some do
have an incline option so you can increase the incline and increase the
intensity of your walk. An increase in five, ten, or fifteen percent can really
increase your calorie burn.
Treadmill desks are designed to help you move while you work,
and the desktop is generally large enough to support a full-size keyboard, a
phone, mouse pad, and even Has holes
drilled to preserve cords out of the manner.
How Do You Use A Treadmill Desk?
Treadmill desks are easy to use. In fact, many of them are
capable of being folded up and stored away. As you begin a new home office
fitness program, consider easing into it. This is particularly important if you
don’t have a regular exercise program and currently live a sedentary life. And
even if you are active and exercise regularly, you might be surprised how
different your body feels after a few hours of working at your treadmill desk.
Consider, instead, working on it for an hour a day the first
week, two hours a day the next week, and gradually increasing your time on the
treadmill. Pay interest to your frame
and how you feel. As you get used to the treadmill desk you may find that you
can spend your entire working day on the move.
How Does a Treadmill Desk
Help You Get And Stay In Shape?
You might be surprised how much weight you can lose just by
walking. In fact, walking just one hour a day can help you lose a pound a week.
Here’s a handy little chart that shows how many calories you can burn in an
hour of walking.
Speed/Pounds 100lb 120lb
140lb 160lb 180lb 200lb 250 lb
2.0mph fifty seven sixty eight eighty 91 102
114 142
2.5mph
55 65 seventy six 87 ninety eight 109
136
3.0mph
53
64 74
85
95 106
133
3.5mph
52
62 73
83
94 104
130
4.0mph
57 68
80
91 102
114 142
4.5mph sixty four 76 89 102
115 127 159
5.0mph
seventy three 87 102
116 131 a hundred forty five 182
General Price Range and Features to Look For
As you begin comparing treadmill desks you’ll quickly learn that
there are many to choose from. Some are pretty enormous and soak up plenty of areas. If you have a large home office then that may be ideal. A large
treadmill desk comes with a large desktop and often a number of other features.
A large motor tends to mean an extended existence for the equipment. However, larger motors are also generally noisier. If you’re going to be on the
phone while you’re working then you may not want a noisy treadmill.
The incline makes a difference. Many desk treadmills have an
incline. This means instead of walking on a flat surface you’re walking
slightly uphill. Great for your glutes! And it burns more calories too. Other
features and factors to consider include:
§ Ability to fold up and store.
§ Horsepower for the motor – 1.5hp is good
enough and normally quite quiet.
§ Size of the computer. Make sure it can
accommodate your home office equipment.
§ Also review the warranty and of course compare
prices.
Treadmill desks range
from around $490 to many thousand dollars.
Treadmill desks are a growing trend. Manufacturers are striving
to meet demand as more and more people realize the benefits of exercising while
they work. It not only helps you lose weight and feel better, but you may also very well
find that you’re more productive when you’re working at your treadmill desk.
You accomplish more and you lose weight at the same time. It’s a win/win!
But what if a treadmill just won’t fit inside your office space?
You’re not out of options, not by a long shot. A stand-up desk may suit your
needs perfectly.
Stand Up Desks
A stand-up desk is an elevated deck. It’s tall so you can
paintings at the same time as status up. As you might expect, stand-up desks
come in a large variety of sizes and shapes. You can find compact stand-up
desks that fit your laptop and a little more. Or you can find stand-up desks that
take up an entire wall and hold your computer, telephone, aquarium, and just
about anything else you want to put on your desk.
Smaller stand-up desks often have casters so you can move them
around. Larger decks tend to be less mobile. Consider your needs. Do you want
to be able to tuck your stand-up desk away sometimes, or do you plan to make it
a more permanent structure and stand while working most of the time?
Another stand-up desk option is a smaller desk that you can set
on top of your traditional desk. This type of stand-up desk basically allows you to elevate your laptop or keyboard. You can then use display stands to elevate your reveal.
Using Your Stand Up Desk
Using a stand-up desk is easy. Once you get your system set up,
you can stand up and sit down as needed. Like working at a treadmill desk, you
may find that it’s better to ease into using your standing desk. For example,
you might stand for thirty minutes and sit for thirty minutes, alternating
throughout the day.
As you get acquainted with status, you’ll word that your frame
doesn’t stand nonetheless. You actually move quite a bit as you stand. This is
great. When you’re ready to kick it up a notch, consider adding a balance
element to it. Add a balance board or balance disk and stand on it. This
strengthens your core and your lower body.
As mentioned, there are some one-of-a-kind standing desks
available on the market. You can find desktop versions that literally stand on
top of your existing desk. You can find smaller carts or stands that are
designed for mobility and can be moved or stored when needed. c
The prices for these standing desks – even the larger versions –
aren’t as high as you might suspect. You can find top-quality ergonomically
designed desks for around $750, and the prices go up to around $1,000. Many
traditional office desks run about the same price. The standing desk carts
generally cost around $100 to $400 dollars depending on the storage
capabilities, size, and materials.
The balance boards or discs, which are quite fun and really do
take home office fitness to a different level, cost between $30 and $60.
Speaking of balance…let’s take a look at the next home office fitness option;
balance chairs.
Balance and Sitting Balls
Your core muscles – your abdominal and back muscles – are incredibly
important to your health, mobility, and fitness. They are also a very large
muscle group, so working these muscles on a regular basis can help burn more
calories and facilitate weight loss.
So how do you work out those muscle masses at the same time as
you’re running?
You truly can't do sit-America and sort at the laptop at the equal time! Balance ball chairs may be the ideal answer. These chairs are
designed to help improve your posture. A massive stability ball sits on a body.
The frame has a small back to it so you have lumbar support. It’s shaped like a
hoop so that the balance ball sits safely in the middle. The frame also has
wheels so you can move your balance ball chair around your office like a
traditional office chair.
Note that the balance ball itself is a big inflatable ball. When
you purchase it, it will either come with a pump and a valve to inflate the
ball or you may need to purchase that separately. Simply swapping this chair
for your traditional home office chair can significantly help you improve your
fitness.
Your core muscles are exercised as you sit. You’re constantly
making slight adjustments with your abdominal muscles and back muscles to
maintain a proper sitting position. At the same time, the position of your body
on the ball supports good posture. You’ll notice changes and improvements in
your posture after using it for just a few weeks.
Balance ball chairs are available in one-of-a-kind colors and
sizes. Generally, the frames are black and the ball color is varied. Make sure
you purchase the right size ball for your height. If you purchase a ball that
is designed for a shorter or a taller person, it won’t work as well for you.
Additionally, balance ball chairs tend to have a weight capacity
of around 300 pounds. Read the capacity on your balance ball chair before
purchasing it to make sure it can support you safely. It’s not much fun to have
one of these pop on you.
When you get your stability ball chair set up, you can start the
usage of it proper away. Keep the pump handy, as you may need to add more air
to the ball after a day or two. And as the air temperature changes in your
home, so too will the density of the air inside the ball. Air expands whilst it
is warm and contracts whilst it is bloodless. You may notice your ball is
firmer when it’s warm inside your home. Balance ball chairs price between
$eighty and $two hundred. There are many exceptional chairs available on the
market.
One last note about the balance ball chairs' functionality. You
can take the ball off of the stand and perform a number of fitness exercises
including push-ups, sit-ups, squats, and other muscle-building exercises.
Throughout your workday, when you feel like you need a break, you can pop the
ball off the stand and do 20 push-ups and sit-ups, for example. The balance
ball makes these movements more challenging and works more muscle groups than
the traditional floor-based movements.
Finally, if you have a large home office or enjoy variety in
your routine, you might enjoy the next piece of home office fitness equipment.
An Exercise Bike and Computer Station
Are you familiar with recumbent bikes? They’re bikes where
instead of sitting upright with your legs pedaling beneath you, your legs are
positioned in front of your body as you pedal. Picture a person sitting in a
reclining chair and pedaling.
As the demand for home office fitness continues to increase, and
people begin to grasp the implications of a sedentary lifestyle, more companies
are creating innovative fitness equipment. The exercising motorcycle and
computer station is one such tool. There are many different versions of the
same theme. Some exercise bikes simply come with a desktop stand where you can
position a laptop or keyboard over your lap as you work.
Others are simple pedals that you can position on the floor
beneath your traditional office chair. You can then pedal as you work.
And still, others are designer lounge chairs with built-in
pedals. You can sit back and relax, or pull the desk over your lap and pedal as
you work. They’re designed to be functional and aesthetically pleasing.
These options range from about $44 for the floor pedals to
several thousand for high-end designer bicycle desks. If you’re looking for a
way to get moving while you work and you enjoy cycling, then this option may be
a fun way to stay healthy and fit.
Before you choose one option over the other, consider how much
space you have in your home office and how often you’ll use it. Also, return to
the goals section on page three and make sure that an exercise bike and
computer workstation support your goals. You may additionally find that you could
choose a mixed method. For example, a standing desk plus a balance chair for
the times when you feel like sitting. Or pedals under your desk and a walking
desk, if you prefer to move nonstop but want some variety.
Once you’ve decided how you want to equip your office or home
office, it’s time to take a look at how to use your new equipment to receive
maximum value and return on your investment.
Using Your Equipment
There’s the urge to begin using new equipment, particularly
exercise equipment, all the time when it’s brought home. This can cause a
number of problems, including overuse injuries and burnout.
Overuse injuries may prevent you from doing other activities.
For example, if you use your exercise bike for 8 hours a day, every day, for
the first week you may find that you have inflamed joints and then cannot even
walk without pain. The time it takes you to work through the overuse injury can
be much longer than you expect, and can set your fitness back by many weeks or
months. Overuse injuries are no joke.
Now you might be thinking, “How can I get an overuse injury from
a low impact exercise?”
If your body isn’t accustomed to a particular movement or
sustained motion then you can get an overuse injury.
And burnout is probably something you’re familiar with. It
happens with many pieces of home fitness equipment. You love it, you use it
extensively, and then it becomes a laundry rack or dust collector. People
become tired of the equipment and they move on to other things.
Neither of these is a good use of your time, energy, or money,
so the key to avoiding burnout and overuse injuries is to take it slow.
Start Slowly
Ease into the usage of your new home office fitness device.
Start by using it for no more than an hour a day. Remember, simply reducing the
amount of time you sit each day by an hour can add years onto your lifespan so
you are accomplishing something with this very first step.
As you begin to acclimate to the new equipment and more movement
during your day, then you can begin to add more time to the equipment. You
might increase by half-hour increments or hour increments depending on your
current fitness level. And pay attention to your body. If you’re particularly
sore from a hard workout the day before you might cut your movement time down just
a bit the next day to allow your muscles some extra recovery time.
This approach applies even in case you’re the use of an easy stability ball chair. You may notice that your core muscles are sore for the first week or two. Take it easy. Give your body time to construct electricity and stay power.
You’ll be glad that you did due to the fact the consequences can be solid and lasting. Then, after you’ve built a robust basis, you can start to increase the intensity and effect of your property office fitness device.
Exercises To Do At Work and In Your Home
Office
There are many ways you can increase the intensity and the
results of your home office fitness program. Let’s test some examples.
Treadmill Desk Fitness Ideas
Set your timer so that every fifty-five minutes you increase the
incline by five percent and walk at a higher intensity for five minutes. You
could also set your timer for fifty minutes and walk at a higher incline for
ten minutes.
Every fifty-five minutes get off of your treadmill desk and do
five minutes of jumping jacks, burpees, sit-ups or push-ups. You can vary these
throughout the day or choose one activity to focus on each day. For example,
you might do sit-ups on Monday and push-ups on Tuesday. Keep in mind that five
minutes of sit-ups is a lot of sit-ups and you might be quite sore after just a
few days of this!
Balance Ball Chair Fitness Ideas
You might also don't forget truly taking a walk as soon as an
hour. Get up and walk for ten minutes to get the blood flowing through your legs
and to add more movement to your day.
Bicycle Computer Work Station
Once every hour or two, increase your pedal stroke. For example,
instead of pedaling about sixty rotations per minute, or one pedal stroke each
second, you might increase it to 120 strokes per minute. Increase your pedal
stroke for a few minutes and then return to a more relaxed pedal stroke. Your
bicycle may have a measurement on the console to show you this information or
you may simply count the pedal strokes or just increase your intensity for a
few minutes.
Like the treadmill desk, you might also get off your bike every
hour and add another exercise into your day. Squats are good movements for
waking up the legs and using the large muscles in your legs, low back, and
gluteus. Additionally, if you want to add some arm exercises you might decide
to do push-ups, shoulder presses with small dumbbells, or books, or a plank to
strengthen your core muscles.
The Bottom Line
Getting in shape and staying fit requires a few key ingredients.
First, identify your goals. Match your goals to your opportunities. How can you
reach your goals? Identify the key pieces of equipment that can help you reach
your goals and then create an action plan that will help you succeed.
Home office fitness equipment can be a primary ingredient to your overall health and fitness success. You spend a lot of time working; why not maximize that time with a home office fitness routine?
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