Turn your Office into a Gym – Simple Exercises

AbsObesity and other modern health problems are not only caused by our personal diets but could also be attributed to a sedentary lifestyle. Office jobs or jobs that require long periods of inactivity make us soft and prone to weight problems. We often end up spending countless hours buried in our office seats racking extra pounds of fat every day.

Yes, a sedentary lifestyle can kill you. When you sit down in an office for long periods of time without walking, your muscles become stiff simply because they have nothing to do. Blood circulation also gets affected so that there is inadequate supply of blood and oxygen to other parts of the body. Coupled with the consumption of junk food and a high fat diet, lack of exercise often leads to health problems such as heart disease, hypertension, diabetes, cancer, Alzheimer's and osteoporosis.

So, how do you exercise inside the office? Here are some tips:

Look Forward to Standing

You should look forward to opportunities that will make you stand. This is because standing may cause you to burn more calories than sitting. You can stand while talking to the phone. You can also use standing desk, a high table or a counter which will cause you to stand sometimes. You may also opt to eat your lunch while standing up. Instead of talking on the phone or instant messaging, walk to other offices or desks.

Take Breaks

In between your work, why don’t you take a brisk walk and get coffee or a snack? You can also some stretching in between working hours. When you stretch, be sure to position your face straight ahead and lower your chin to your

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Exercising At Your Desk

At a moment’s notice, most people can recite at least three reasons why working out cannot be worked in to their hectic schedules. We all lead very busy lives, whether as professionals in our field, parents, caregivers, students, or however we choose to fill our schedules. Nonetheless, there is no excuse for not taking care of our bodies, and no real reason why the average man or woman should have to choose liposuction over exercise to lose weight and tighten muscles. It is not that complex to eat a healthy diet and exercise on occasion. As a matter of fact, you can even exercise at your desk as you read this article!

Arm Workout

1.  Arm curls. Sit straight in your chair and place your arm behind your hip (on the same side). Bend and hold this position for a count of ten, then repeat on the other side. Add a water bottle or small weight for increased resistance and maximum results. 2.  Try holding a file or water bottle in one hand and extending your arm toward the ceiling. Hold for a few seconds, and then drop the arm. Repeat for a total of ten repetitions, and start on the other side. 3.  Hold a water bottle or other small object in your hand and stretch your arm to shoulder level, hand out (like a flying motion). Repeat nine times, and switch to the other arm.

Legs &; Hips

1.  Stretch each leg (one at a time) until they reach thigh level. Hold, keeping your muscle tight, for a count of ten, and release. Switch to the other leg, or do both legs at once. 2.  Place feet flat on the floor. Tighten thigh muscle and lift foot off the floor, keeping your knee bent. Hold this position for about 10 seconds, and repeat on the other side.


1.  Give yourself a hug, making sure to sit up straight. Contract your abs and slowly curl your shoulders toward your abs, holding this position for about 10 seconds. Repeat for a total of 10 times per day.


1. Shrug your shoulders toward your ears, and hold in the highest position possible for at least 10 seconds. Relax, and repeat as often as desired.

Note: Do not try to do any exercise that is painful. If a position hurts, stop doing it until you see a doctor. While exercise should tire the muscles in order to strengthen and define them, it should not cause actual physical pain to do any of these simple desk exercises. If your doctor recommends plastic surgery, seek a second opinion and learn the facts.

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Exercises to Sculpt Your Behind

A toned rear is in high demand.A toned rear is in high demand.

There are many areas of the body that seem to be of the utmost concern to people of all ages, races, and genders. At the top of the list is the desire to have a flat stomach. A close runner up is the desire for a finely sculpted behind. Jennifer Lopez has gained her substantial presence as a sex symbol thanks to her curvy body and now women all over the world have created a high demand for butt-implants or liposuction in order to shape and define their derrieres as J-Lo has. Here are a few exercises to add to your regimen to help you sculpt your behind.


Walking and jogging are examples of great cardio exercises. You can incorporate a workout to just about any part of your body with a brisk walk or jog, and combined with a healthy diet, you create an effective recipe for weight loss. Many people say "Well, I just don't have the time to get a daily walk or jog in!". Sure, you do. Instead of parking in the closest stall possible, park at the back of the lot. In super centers like Wal-Mart, this can account for a great touch of toning time. You can choose to get off the bus a few stops before you normally would, or perhaps even walk where you were headed in the first place. Stay at home moms can incorporate a bit of cardio exercise simply by playing with their kids. Have you ever played tag with a toddler? It's definitely a work out.


This was a very popular aerobic exercise back in the 1980's, with arm exercises and weight training incorporated into upbeat sequences. But the basic point of the exercise was the "step-up", which required the use of stack-able platforms to step up onto. These platforms could be customized in height, providing just the right height for the user. This is actually great exercise for working the rear end muscle and toning it, as well as the upper thighs and calves. But, you don't need to invest in those fancy platforms. Using the stairs in your house or apartment or even the office will offer the same effect. Why not take the stairs whenever possible? Not only is it good for your physique, but your heart and lungs as well.

Squats and Lunges

These exercises really work the muscles of the butt. Not only do these exercises help define the muscle and even help to burn away a few calories, they are also a great warm up routine before you head out on that morning jog. Even giving a few quick sets of squats or lunges before leaving your bedroom will help increase your blood flow and get you moving for the day.

If you're willing to put forth and time and effort into eating right and exercising daily, you too can have beautiful assets that your friends and colleagues will envy. The kinds of exercises you select should be based on the effects you are trying to achieve. If you want to tone and firm, your exercises should focus on defining muscle tissue. Similarly, if you find a little extra padding your exercises should focus on burning fat as well. Instead of choosing plastic surgery to sculpt your backside, invest some effort into toning and firming it yourself.

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To Join The Gym...

Considering a Gym Membership?Considering a Gym Membership?

If you've been thinking about trying to lose some weight, there are many things to consider before you approach any program. One of the first steps that should be taken is to discuss your goals and the programs you are thinking about joining in with your doctor. Make sure that you're health is compatible with the requirements of the program and you will be sure to get the most out of your efforts, time and money. Above all, before opting for plastic surgery, look over your alternatives.

There are a few programs and treatments that people tend to consider before others. One of the first programs most people attempt before considering liposuction is a personalized fitness program through a gym (like Nu body's or Gold's) or training center. There are tons of different chains out there with the aim of bringing in people of different demographics and interested. Curves, for example, caters to women who want to lose weight. Gold's, however, is well known as a prominent figure in the world of competitive body building. Here are a few things to consider before deciding to join a personal fitness center or gym.

1) Are you self conscious about your body or about working out around other people?

Most gyms are public zones. This means that you are around groups of other people of all shapes and sizes. Some may be there for the same reasons as you, some are there for no real apparent reason. If you are at all self conscious, you should probably stay away from these types of centers. Instead of encouraging you, these will only make you daydream about starting with a tummy tuck. There are other programs available that design their operation around bringing people together who share the same goals.

2) Can you commit to membership fees?

Most gyms and fitness centers operate on a yearly contract basis. This means that their members usually pay a monthly premium for access to the gym and so many sessions with a personal trainer. Before signing that contract, it is important to ensure that you can commit to the monthly fees and avoid missing payments, otherwise you could find your membership suspended.

3) Do you need or want meetings with a personal trainer?

Gyms and fitness centers often include sessions with personal trainers in their membership fees. These are very valuable services and if you are at all unsure of what route to take in order to meet your goals, a personal trainer can be the key to the door between you and success. These people have specialized their education and careers around how to work the body in order to shape and sculpt. Their advice is golden. However, if you are confident in your self-designed program, you might find a gym and personal trainer sessions to be unnecessary.

If you want to join a gym, make sure you're doing it for the right reasons. Make sure you can commit to going, or it could end up being a huge waste of money. Most of all, make sure you will be going to an environment where you feel welcome, safe and comfortable with the other members and the people who work there.

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The Importance of Proper Exercise

Getting the right exercise doesn't mean you have to torture yourself.  Exercise can be as vigorous or as moderate as you prefer.


Even a short walk of twenty minutes or so daily, will have a positive impact on your weight. You don't have to run, how were walk, or even jog -- instead plan a short walk one or two times a day and gradually increase the intensity of the tempo. Walking not only improves your odds of losing weight, but also improves your cardiovascular health.

At home exercise

sexy-woman-exercisingThere are hundreds of easy to do, quick and fun exercises that you can do in the privacy of your home. Some of these may not even seen like exercise! For instance if you thought about how you deal with your groceries? How many 1lb. cans do you have sitting in your closet? Any one of these I can be easily held can be turned into a piece of equipment for your own personal exercise routine.

Gallons of milk, which provide handles can also be used to increase upper body strength and can gradually be filled to provide various weight.

Exercising does not always mean that you have to run up to the gym, the outside, or be excessively straining yourself. The more fun you make your exercise routine the easier it will be for you to stick to. Consider exercise as a healthy alternative to liposuction.

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