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The 6 Workouts You Can Do At Your Desk To Burn More Than 1,000 Calories A WEEK

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  1. Dr.Scorpiowoman

    Dr.Scorpiowoman Golden Member

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    The six workouts you can do at your desk to burn more than 1,000 calories a WEEK (and you don’t even have to leave your chair for some of them)
    • Health blogger Helen Foster has come up with six simple office exercises
    • If you do them everday for a week, you can burn 1,170 calories
    • They range from step aerobics in the stairwell to leg lifts at your desk


    If you have an office job, it can be hard to make time for the gym and you can end up spending the whole day slouched over your desk.

    But you don't have to give up on your exercise goals just because you spend most of the day staring at a computer screen.

    These six workouts outlined by health blogger Helen Foster are designed for office workers to perform right at their desks or in their office kitchens, and can burn 234 calories a day - totalling 1,170 in a week.

    1. STEP AEROBICS

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    These six workouts outlined by health blogger Helen Foster are designed for office workers to perform right at their desks or around their offices, such as step aerobics

    Start off slowly, by switching the lift or escalator for the stairs, and climb two steps at a time, which burns 10 per cent more calories.

    Then you can progress to step aerobics.

    Using a stairwell in your office building, swiftly step up and down on the bottom step for 10 minutes on your break, advises Helen Foster at Total Jobs.

    You can hold the banister for balance if needs be.


    2. STAR JUMPS

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    People who spend most of their time sitting have a greater risk of heart disease, weight gain and type 2 diabetes, according to some experts, so try star jumps in the office

    People who spend most of their time sitting have a greater risk of heart disease, weight gain and type 2 diabetes, according to some experts.

    Some have even said sitting at your desk all day is as bad for you as smoking.

    'When we sit the muscles of the legs and back are inactive and we now suspect this causes sugars these muscles would normally use to build up in the bloodstream,' says Dr Stacy Clemes from the Physical Activity and Public Health Research Group at Loughborough University.

    'These raised sugar levels are linked to disease.'

    Doing daily star jumps in the office will get you moving and could also improve your heart health and prevent your risk of heart disease.

    Try it for 10 minutes on your next break.

    3. LEG LIFTS

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    Dr Clemes recommends that we don't sit down for more than 30 minutes at a time - but if you have to, try performing some leg lifts at your desk

    Dr Clemes recommends that we don't sit down for more than 30 minutes at a time.

    'When that time is up, either stand up to do a task for two or three minutes or go for a walk round the office.'

    But if you can't leave your desk, some leg lifts may be a good alternative.

    Performing three repetitions on each leg for five seconds will help to strengthen your leg and thigh muscles.

    Simply sit on the edge of your chair with your arms by your sides, and extend one leg out. Flex your foot until your leg is parallel to your hips.

    4. WALL PUSH-UPS

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    While waiting for the kettle to boil, try some wall push-ups which could help tone your arms

    When you stand up and move, your muscles start consuming sugars and you burn extra calories.

    In fact, when you move from sitting to standing, you increase the calories you burn from 2.6 per minute to 3.3, according to research by the University of Chester.

    That might not sound much compared to what you burn in an hour at CrossFit, but it's estimated that integrating three hours of standing into your workday could increase daily calorie burn by 144 calories.

    That's enough extra calories a year to lose 8lb of fat, with no sweating or Lycra required.

    To increase the number of calories you burn even more, try doing some wall push-ups next time you're waiting for the kettle to boil.

    Place your hands on the wall and bending from the elbows, push out from the wall and back in again. This could help to tone your arms.

    5. WALL SITS

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    The more you stand and move around, the better your energy levels will be, so try doing some wall sits next time you have a short break

    The more you stand and move around, the better your energy levels will be.

    When the University of Sydney asked a group of workers to increase the amount they stood or moved in a day by 60-90 minutes, seven times more people said that they finished their day feeling more energised than they had at the start of the study.

    Adding variety to your exercise will help to keep you motivated.

    Rather than just standing, mix it up by doing wall sits.

    This exercise will help to build isometric strength and endurance in glutes and quadriceps.

    With your back against the wall, slide down until your legs are bent at a 90 degree angle.

    6. SHOULDER SHRUGS

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    If you are stuck in a meeting where you're sat down for a long time, try doing some shoulder shrugs at your desk

    'Stand for too long without training your muscles and you can end up with backache,' says physiotherapist Tim Allardyce from Surrey Physio.

    'In some cases, people can only stand in the same place for 20 minutes before they start to ache – others might find that even shorter bursts of standing can lead to pain if you accumulate too many, too soon.

    'It's a bit like trying to run 10km when you've never run before; you need to build up gradually over a few weeks.'

    Keeping your back moving also helps keep your back healthy.

    Try doing a simple exercise while seated, such as shoulder shrugs, which work the trapezius muscles of your back.

    While sitting upright in your chair, pull your abs in tight and turn your palms upwards. You should feel your shoulders roll backwards.

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