Work outs at work

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OFFICE EXERCISE: You can still burn calories and tone up.

STRUGGLING to make time for exercise? Is working late meaning you are missing that trip to the gym? Well work should no longer be an excuse for not working out, as even if you spend most of your day slouched over your desk staring at a computer screen, you can still burn calories and tone up.

So what can you do around the office to help stay a little more active? Try these simple tricks to help shed a few calories: 

Step aerobics. Stop using the lift and take the stairs. Climbing two steps at a time will burn 10 per cent more calories. On a break instead of sitting in the staff room, simply step up and down the bottom step for 10 minutes to get the heart beating.

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Leg lifts. It is recommended not sit down for more than 30 minutes at a time, but if you have to, leg lifts at your desk can be beneficial to help keep the blood circulating and to help strengthen leg 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.  

Wall push-ups. Whilst having a natter in the kitchen try some wall push-ups which could help tone your arms. Place your hands on the wall and bending from the elbows, push out from the wall and back in again.  

Wall sits. A study by the University of Sydney asked a group of workers to increase the amount they stood or moved in a day by 60-90 minutes. At the end of the day people said they felt more energised by moving more, so try some wall sits to get you moving. With your back against the wall, slide down until your legs are bent at a 90 degree angle. 

Shoulder shrugs. You don’t even have to leave your desk. To prevent back ache, try shoulder shrugs, which work muscles of the back. Sit upright in a chair, pull your abs in tight and turn the palms of your hands upwards as you feel your shoulders roll backwards.

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