If you sit behind a desk for 8 hours a day, you know how it feels to crave some exercise.  Even if you are unable to leave the office during the day, there are ways to get your blood pumping and stretch your muscles.

Here are a few simple ways to exercise at the office:

• Commute by riding your bike or walking.  If you drive or ride the bus, park a bit further away or get off the bus a stop early and walk the rest of the way.
• Do some leg extensions.  Sit straight up in your chair, lift one leg up so that it is level with your hip and hold for 2 seconds.  Repeat with the other side.
• Get a quick ab workout.  Sit on the edge of your chair with your arms straight out in front of you.  Contract your abs and slowly lower your torso towards the back of your chair.  Hold for 2-3 seconds and repeat.
• If your workplace allows it, try trading in your office chair for a fitness ball.  You’ll learn balance and also tone your muscles just by sitting.
• Instead of sitting in your office for lunch, take a few extra minutes and go for a short walk.  You’ll not only get some much appreciated exercise, but breathing in fresh air is always good for the soul!
• Keep small exercise equipment like dumbells or resistance bands near your workspace for quick use between meetings.
• Take the stairs instead of the elevator.
• Try some wrist and forearm stretches.  Press your hands together in front of your chest and gently bend your wrists from side to side.
• Stretch your back muscles.  Sit straight up in your chair, place your hand behind the corresponding side’s hip, twist to that side and hold.  Repeat on the other side.
• Walk around your floor several times or climb the stairs for 5-10 minutes.

What do you do to get exercise at work?

Tags: cardio workouts, exercise at the office, get exercise at work, learn balance, quick ab workout, small exercise equipment, tone your muscles, wrist and forearm extensions

Although sore muscles are a sign that your routine is working, extreme soreness can decrease one’s desire or ability to continue. Muscle soreness is caused by a buildup of lactic acid released from our cells as we exercise. A few things to help flush out this waste product can help your muscles heal a bit faster and get you back on track.

1. Drink plenty of water. Water helps flush the body of toxins.
2. Take a 20 minute soak in an Epsom salt bath.
   Epsom salt helps us regain magnesium that has been lost when our body is under stress. Magnesium helps to relax muscles and remove toxins. Just be sure to soak no more than 20 minutes or you can actually begin to lose magnesium. Also a note of caution for people with high blood pressure, diabetes or a heart or kidney condition: please check with your doctor before using Epsom salts if you have any of these conditions.
3. Do some light stretching and aerobic exercise. Stretching will help decrease your muscle tightness and aerobic exercise will help get your circulatory system and lymph systems moving. These systems help remove toxins from the body as well.
4. Get a massage. Massage helps decrease muscle inflammation and also helps the body to remove toxins.

Tags: athletic recovery, Muscle Pain, Muscles, sports

If you are like me and don’t really like to exercise, try what I like to call one of the “Lazy Woman’s Exercises” to get you going. One of them is an ancient form of Chinese martial arts called Tai Chi Chuan. Although it is a martial art, today it is mainly used to promote health and increase longevity.

It also has many other benefits :

• improves sleep quality
• improves muscle strength
• improves energy, balance, flexibility
• improves overall well-being
• improves
• reduces anxiety and depression
• helps lower blood pressure

Tai Chi is a a system of movements performed in a slow manner, each flowing into the next. The poses are gentle and don’t require any strength or special skills.

There are a number of places to begin learning Tai Chi. Look for an instructor in your area at a community center or wellness facility. If you can’t find a teacher in your area, there are a few videos that can help you get started. Simplified Tai chi Chuan with Applications (YMAA) or Tai Chi - The 24 Forms DVD are good ones for newcomers to Tai Chi.

Although tai chi is generally safe, always consult your doctor before starting a new exercise program.

Tags: Exercise

Do you Spanx?

Control undergarments are all the rage. You see celebs exiting cars with control shorts peeking out of their dress hems. And stores sell millions of pairs a year.

So, do you Spanx?

If you do, why? Is it a little bit of skin and flab that just won’t comply, on your otherwise fit body? Or are you overweight and trying to suck it all in as much as possible?

Experts are now warning that sometimes, the reason you’re turning to these magic undergarments should not be so easily ignored.

…pot bellies and ‘muffin tops’  -  where a woman’s stomach spills over her waistband  -  are often the result of weak abdominal muscles, which are linked to back problems, incontinence and even prolapse of the womb.

Furthermore, by hiding behind their control pants, women aren’t tackling an even more serious problem: their excessive weight, which puts them at higher risk of Type 2 diabetes, heart disease and some cancers.

Is it just a case of scientists stepping on a good thing, or should you stop and think about it? A good question for that would be: do you wear control undergarments every day or just occasionally, when you want to look really stellar?

Don’t let a bandaid obscure your overall health! Look good and healthy, but always make sure you’re also working on true health at the same time.

Tags: cancer, diabetes, heart disease, obesity, style, underwear

How do I lose those last 10 lbs?!  With a stability ball!

These contraptions are the best thing that’s happend to working out since Jane Fonda or Jazzercise.  Any workout done on a stability ball is more intense because your core muscles are being forced to stabilize your entire body.

Ab workouts are twice as effective–just sit on the ball, lean back, and do your regular sit-ups.  You can also place the ball in between your legs for leg-lifts.

Arm workouts are great on the ball because you are also working your core at the same time.  Try your triceps, bench bress etc while sitting on the ball, ab muscles contracted.

Check out these top 10 Stability Ball Workouts that you can do in your own home:

Tags: Fitness, Fitness and Sports, fitness products, weight, weight control, weight loss

Every time I see an ad online that says “Find out how to get a sexy body!” I’m always secretly hoping that the rest of that sentence will read “While sitting on your couch eating Doritos!”. Sadly, I have yet to see an article like that, so I am jumping on the bandwagon and writing about a real way to get a sexy body.

I just recently started kickboxing. You can take a class virtually anywhere in the country, as well as purchase various DVD’s in order to do it in the comfort and privacy of your living room. No joke–this workout will seriously get you in shape.

You work every bone in your body~ and the “kicker” is, it can also be fun. My advice is to join a club with a friend or two and do it together. Join a class that either has the word “cardio” or “turbo” in front of the word “kickboxing” or you may end up in a martial arts class and having to keep quiet and bow to your master.

It’s going to be hard at first, but just stick with it. As each class progresses, the moves will get easier to do and you’ll see results. Your body (and your boyfriend/girlfriend) will be thanking you afterwards.

So until that day comes when we can get that sexy body while eating those Doritos, get off the couch and get kickboxing. Let me know how your first class goes, and I’d be happy to share my fitness progress with you as well.

Tags: Fitness, kickboxing, toning, weight loss