How to Burn Calories

Would'nt LIFE be wonderful and ideal if everything would work OUR way? Just imagine IF

  • People who love watching television could sit in front of the Idiot box and not worry about their weight.
  • Dedicated hubbers/writers could sit and pen down their thoughts and visions into numerous hubs and not worry a cent about the baggage they are carrying.

Weight is an issue that we all face since, health is wealth and if our weight is under control then chances are that our metabolism will work properly and we could attain good health.

Our relationship with the weighing scale will not be strained.

Looking on the brighter side, we could still be fit by following the below regime and continue doing our favorite thing.

Let's start our regime while sitting down..

Warm Up

Start your warm up by breathing in deep from your nose. Hold the breath. Exhale from your mouth.

Do the above 10-15 times.

You will notice that your body has warmed up considerably. Now, let's go to stretching our body while sitting either in front of the TV or computer.

  1. Move your neck in a clockwise motion and anti-clock wise motion--10 times EACH
  2. Shrug both your shoulders and move it in clockwise and anti-clock wise motion--10 times EACH
  3. Move your wrists in clockwise and anticlockwise direction--10 times each.
  4. Open and close the fingers of your hands 10 times.
  5. Close and open your eyes wide open--10 times
  6. Stretch all the facial muscles by twisting and opening your mouth wide--10 times
  7. Your Pelvic muscles need work since, it helps support the organs and your back and abdominal muscles. Do the kegel exercise by squeezing the muscles of the pelvic as if you were going to stop the flow of urine when you go to the bathroom. Do this 10 times.
  8. Stretch for your upper and lower back. Sitting straight on the chair look around your left shoulder and keep that stance till the count of 10. Repeat this 5 times.
  9. Repeat the above by looking around your right shoulder and keeping that stance till the count of 10. Repeat this 5 times.
  10. Lift your leg and stretch your calf muscles by pulling in your foot and pushing it out..Repeat the above for both legs and do it 10 times EACH.
  11. Bend your left leg and bring your right leg over it and keep that leg straight. Keep pushing your right leg towards your left hip. You will feel the stretch in the groin area and also around the hip area. Stay in that position for 10 seconds. Repeat 5 times.
  12. Repeat the above with your right leg bent and follow the above stretch.
  13. Move your ankles in clockwise and anti-clockwise direction 10 times EACH.

Music in the background for stretching and soothing

Calories burnt

The above warmups and stretches IF done by a 120 pound person for 30 minutes while sitting and also typing could burn upto 150 calories.

Now, we could take a break of 30 minutes and go jog around the block which will burn more calories or do the above stretches, which is a complete physical exercise.

Either way, we will lose calories!

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Comments 92 comments

shampa sadhya profile image

shampa sadhya 4 years ago from NEW DELHI, INDIA

Voted up and useful!

Liked your article as usual. I hope to start the suggested regime and as I start gaining the benefits from it I will remain thankful to you.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello Shampa,

Always a pleasure to see you and hear your wonderful feedback :)

The above is very low impact stretches, which could help us continue with our hobby and burn some calories ;-)

goodluck :)


Eiddwen profile image

Eiddwen 4 years ago from Wales

This hub is wonderfulespecially reading to the music;what a great video choice!!

Brilliant work here and here's to so many more to share on here.

Take care;

Eddy.


rambansal profile image

rambansal 4 years ago from India

Brilliant ideas for television watchers, but not for authors who need to deeply concentrate of their respective works in progress. Anyway, thanks for sharing your knowledge and experience.


ThePracticalMommy profile image

ThePracticalMommy 4 years ago from United States

These are great tips for burning calories while taking a break from writing as you're sitting for long periods of time! Moving and stretching like that can actually help with writing: the better your body feels, the better the mind works.

When I take a break, I usually chase my kids and do a lot of bending and lifting as I help them clean up their toys. :) Voted up!


Dardarji profile image

Dardarji 4 years ago from California, USA

You reminded me the importance of taking periodic breaks from my long periods of writing to streatch and to breathe. Thank you for taking the time to remind us to be true to our bodies, and as a result to our spirit too. :o)


Cloverleaf profile image

Cloverleaf 4 years ago from Calgary, AB, Canada

I think all hubbers will enjoy the tips you have here! I've suffered many years with repetative strain injuries from sitting at a computer all day long, so I can appreciate the importance of stretching regularly, as well as taking breaks.


anglnwu profile image

anglnwu 4 years ago

Great tips. Now, I've no excuse to not exercise while on the computer. Thanks for sharing.


Sunshine625 profile image

Sunshine625 4 years ago from Orlando, FL

Awesomeness!!! Super tips! I also suggest some squats, push ups and lunges during breaks!

Voted UP!!!


always exploring profile image

always exploring 4 years ago from Southern Illinois

Great tips Ruchira, I walk on the treadmill everyday, but i still sit too long at the computer. I just got up and stretched..HaHa Thank you...


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Eddy,

I am glad you liked the above...thanks for stopping by with your kind words of encouragement.

Cheers!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello rambansal,

I think the above stretches are good for ALL who are sitting for a prolong period of time since, they need to stretch now and then. Regarding the music since, it is an instrumental one, it should be good for writers as well.

However, the above is my thinking :) thanks for stopping by :) appreciate it!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello PRactical mommy,

Yes, we need to take a break and do some stretches or else this cold weather will stiffen our muscles out...lol

I am glad you found the above useful. Thanks a bunch!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Dardarji,

I am glad you found the above useful.

Your hubs gave a great insight into life and I love such topics :)

Thanks for stopping by with your words of encouragement.

Wishing you joy and peace!


Injured lamb profile image

Injured lamb 4 years ago

Thanks for this useful hub that share us your simple and easy yet great way of burning calories...well done Ruchira, cheers!


Lady_E profile image

Lady_E 4 years ago from London, UK

Thanks. I enjoyed reading this useful Hub. I type a lot, but have never thought of exercising my wrists until I read this Hub. Great idea. :)


Movie Master profile image

Movie Master 4 years ago from United Kingdom

Hi Ruchira, I have suffered with neck and wrist problems for years, because I work at a computer all day. I always try to take breaks now and excercise, so I am printing this off and putting next to my computer to remind me!

Many thanks and a big vote up, take care Lesley


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello Anginwu,

Yes, no excuse at all :)

Thanks for your vote of confidence and appreciation.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Cloverleaf,

Yes, I too have suffered from pain in my wrist by continuous typing thus, feel the need for stretches. I then go to the extent of stretching my complete body with the above regime.

Hope it helps ya.

Thanks for your vote of confidence.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Linda,

Exactly, IF the person is ready to get up then squats and pushups will be ideal.

The above are strictly IF the person is indulged in writing et. al.

thanks for stopping by...appreciate it.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Ruby,

I am glad you stretched...lol

Muscles in a particular position need to become numb. Thus the importance of stretching them and we could continue to burn some calories...lol

Thanks for your vote of confidence. appreciate it.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi injured Lamb,

I am glad you liked the above stuff.

Wishing you bountiful of happiness, my friend!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello Lady_E

Yes, wrists get prone to injury fast and we ought to stretch them regularly esp when typing.

Stay well and continue with your interesting hubs...Cheers!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Lesley,

It is very common to have these repetitive injuries esp of the wrist and neck since, we are in the same position for quite some time.

I am glad you found the stretches useful. I have even highlighted the various parts of the body which are going to be stretched thus, easier to follow and stretch and continue hubbing :)

Thanks for stopping by and appreciate your comment!


AudreyHowitt profile image

AudreyHowitt 4 years ago from California

This made my day actually--such a nice way to take a break!


shimmering Dawn profile image

shimmering Dawn 4 years ago

Great tips my dear! No couch potatoes please...move that butt of yours... lolol enjoyed it...

Could I add one more please work your eyes muscles ... up, down, right, left close tight and open wide as often as you can.,.. never forget to blink often when you are at your work desk .. looking longingly at your comp :)

I always get up at least ten times a day to skip rope... I keep the rope near so I can do this as often as I get up from this chair of mine.. this profile only being one of the many others that I write for I need this so much..thanks for that excellent reminder! Have a blessed day!


ishwaryaa22 profile image

ishwaryaa22 4 years ago from Chennai, India

This is a thoughtful hub for many who want to lose extra calories. I planned to follow the list of stretching excercises listed by you. Thank u for sharing. Rated it useful. Vote up.


BobbiRant profile image

BobbiRant 4 years ago from New York

Great hub with some very sage advice. I used to sit too long on my computer also, but I have learned to get up, have a life again, and move. Nice advice here.


Jennifer Essary profile image

Jennifer Essary 4 years ago from Idaho

Very useful tips! It's good to know we don't have to succumb to a sedentary figure : )


albertsj profile image

albertsj 4 years ago from Pittsfield, Ma

I workout daily. I hate not moving. But I only work out for about an hour and a half and much of the rest of the day, I'm relatively sedantary. This is great. Something that will keep my body moving...while not feeling so sedantary. Unlike most other's, I don't need to worry too much about calories, still, I'm getting older, & like this because it keeps my body moving. And moving, keeps the blood flowing. Great hub! Voted up & useful


Ardie profile image

Ardie 4 years ago from Neverland

This is brilliant! Of course I can stretch and stay active even while sitting and writing! Why didn't I think about that?! The sitting and writing and stretching reminds me of yoga a little, both are passive exercises...your body appears still yet it really is active :) Thanks for the ideas. I WILL use them :)


randomcreative profile image

randomcreative 4 years ago from Milwaukee, Wisconsin

Thanks for the great suggestions! I definitely need to stretch more throughout the day.


tammyswallow profile image

tammyswallow 4 years ago from North Carolina

Thank you for writing this. I am not talented enough to sit on a bike and type or work on a phone. This is very helpful. Thanks for writing this!


Wendy Finn profile image

Wendy Finn 4 years ago from UK

Always a good reminder. Useful for all Hubbers I would say!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Audrey,

Stretches help the muscles stay active and my above regime is to stretch almost all the muscles of our body "while" sitting and thinking over the material to be typed :)

Good luck!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Shalom,

I agree with you. Eye stretches are also a must. I have an exercise for them as well.

I am glad you stretch and skip a rope while writing for long hours...it is essential.

Thanks for stopping by!


Ruchira profile image

Ruchira 4 years ago from United States Author

hello ishwaryaa22

I am glad you found the above useful.

Yes, stretching is essential since health is wealth :)

thanks for stopping by!


makusr profile image

makusr 4 years ago from India

Oh wow! Ruchira you have again come out with something very useful as you have been doing of late. Now I was reading few things about weight probs of hubbers. Hope they give a 'dekho' at it. Thanks my friend for a very informative and well written article complete with music to accompany the stretching.

Weight is never a prob. Will power to control the weight is the prob. Hope Ruchira, the pretty philosopher, will write something on will power also.

Bye and take care my friend,

Manoj


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi bobbirant

I also suffer from the same problem....tend to lose track of time and sit for hours not realizing the muscles of my bck, neck and wrist. They started aching and have been stretching in between since then...

Wishing you days of stretching, my friend ESP since you write books for publications :)

Cheers


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Jennifer

Yes, we r free from the shackles of ached muscles after repeated typing and sitting in a fixed position.....YEAH! ;-)

Thanks for your support n encouraging words!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Albertj

It's good that you get your metabolism shaking before sitting down for long periods of time. I guess then if you take breaks to stretch your various muscles, you will tend to burn a little extra :)

It sure is a win win situation :)


Ruchira profile image

Ruchira 4 years ago from United States Author

Well said indeed Ardie

Yoga is good for the mind and body. I am glad you found the above useful :)

Thanks for your vote of confidence.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi random creative

I am glad you found the above useful...thanks for your vote of confidence

Hi Tammy

Yes, even I cant walk or exercise while working on my iPad. Thus stretches help me not only to stretch a muscle but also help invigorate my mind.

Thanks for stopping by....appreciate it,


Ruchira profile image

Ruchira 4 years ago from United States Author

Thank you Wendy :)

Appreciate your feedback!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello manoj

Thank you for approving the above :) glad you found the above useful.

Sure weight is becoming an issue for all ESP when sitting for long. Hopefully the stretches will help invigorate the mind n body and help surge an extra pump of oxygen to give all the stability to control one's weight.

Will power comes from within which each of us has to battle within ourselves so, no prescription for that :)

Thank you for your kind words. Always a pleasure to hear from you....cheers!


cclitgirl profile image

cclitgirl 4 years ago from Western NC

Love this! Great ideas! Voted up and SHARING.


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK

This is great. On my days off from my regular job which is very physical, I sit all day writing and updating SEO. I feel quite lazy sometimes doing it and that I haven't done anything to burn off the calories. But doing these exercises are great - will try them.


jonmcclusk profile image

jonmcclusk 4 years ago from Cinnaminson, New Jersey

Although it's not a substitute for more involved workouts I think this will definitely help people be a little bit healthier.


Alecia Murphy profile image

Alecia Murphy 4 years ago from Wilmington, North Carolina

This helps us stay hubilicious! Great ideas Ruchira!


Ruchira profile image

Ruchira 4 years ago from United States Author

Thanks cclitgirl.

I am glad you liked the above :)

Thanks Emma. I am glad the above could be of help. Yes,stretching sure helps. Thanks for stopping by.


Ruchira profile image

Ruchira 4 years ago from United States Author

I agree Jonmcclusk,

It definitely is not a substitute for the actual workouts but, people who are so busy with work esp sitting down for hours...this will help uplift their mind and body!

Thanks for your comment and agreeing with the above. appreciate it


Ruchira profile image

Ruchira 4 years ago from United States Author

Well said indeed, Alecia.

Thanks for your comment :) appreciate it!


Historicus profile image

Historicus 4 years ago from Cashtown, PA

The problem is when you get up from the keyboard to devour that half gallon of ice cream, to sit down again, you have to undo the button on the waistband of your trousers.


lex123 profile image

lex123 4 years ago

Your hub is fantastic, Ruchira. Easy and doable exercises. I'm sure it will be useful to many writers, including me. Well done....!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello historicus

Haha...sure a break tends to make one go overboard :) I have seen that myself.

But, these exercises...you don't have to get up from your chair. Just sit and stretch :)

Good luck, and good to see you!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello lex123

Yes they are doable exercises and help keep our muscles stretched and happy ;)

Good luck!


Leafy Den profile image

Leafy Den 4 years ago from the heart

Thank you for another very useful hub! I have copied and pasted your instructions on my computer to keep them in front of me at all times to remind me to do this. As someone suffering currently from back pain, this has been very helpful! Much of this applicable for travel on long haul flights as well. Excellent choice of music! It is so soothing and is almost a mental massage in itself! :)


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello Leafy Den,

I am glad you liked the above. Yes, it has been proven to be useful since, I use them often.

As far as your back pain is concerned, try the stretches no. 8 & 9. Good luck!

Thanks for stopping by!

Will pay you a visit :)


writer20 profile image

writer20 4 years ago from Southern Nevada

Good helpful work-out while sitting. I appreciate your easy way of telling us. Voted up and useful.

I didn't see your Tree Hugger maybe you haven't reposted it yet, Joyce.


Alka 4 years ago

Great tips, Ruchira! Thanks for sharing..


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Joyce,

I am glad you like the above. Thank you for stopping by!

Hi Alka,

Glad you agree with the above. Thanks!


alocsin profile image

alocsin 4 years ago from Orange County, CA

I think your suggestions not only burn more calories but also help prevent strains that you get when you hold a body part in one position for too long. Voting this Up and Useful.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Aurielo,

Well said indeed...keep your arm in one position can definitely cause it get spasms and ache...no harm in moving it around and stretching it :)

Thanks for your valuable feedback...appreciate it!


Millionaire Tips profile image

Millionaire Tips 4 years ago from USA

These are great exercise ideas. I did them as I read along your hub. I'm going to keep doing them from time to time. Thanks!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello cooking recipes,

Good to meet you :)

Thank you and hope you benefit from it...cheers!


Ruchira profile image

Ruchira 4 years ago from United States Author

Hi Shasta,

I am glad you could follow them. I try to do these everyday since, that makes my hands, arms stretch while writing for a long time.

Good luck to you and thankyou!


teaches12345 profile image

teaches12345 4 years ago

Your hub will help me when writing late at night or when in front of the computer for hours. Your advice is good and one that will help keep us healthy and in good mind. They are simple exercisees and require minimal time to perform. Great hub topic and well written.


Ruchira profile image

Ruchira 4 years ago from United States Author

Hello teaches12345,

Thank you!

I am glad you found the above useful. Yes, very simple stretches indeed and my above regime helps cover most of the important muscles of our body.

Wishing you luck!


Ruchi Urvashi profile image

Ruchi Urvashi 4 years ago from Singapore

Great hub. I enjoy reading articles on health and weight loss and this is indeed good. Voted up and sharing.


Ruchira profile image

Ruchira 4 years ago from United States Author

Yup, health is wealth, Ruchi.

I am glad you liked the above content.

Thanks for stopping by!


IntegrityYes 4 years ago

Keep excelling,Ruchira!


Ruchira profile image

Ruchira 4 years ago from United States Author

thanks integrityyes!

Appreciate your kind comments :)


rcrumple profile image

rcrumple 4 years ago from Kentucky

Great Hub! Now, if I can only make myself do half of what you ask, I'll be doing well. I do stand-ups and walking quite often as I stand up and walk after another pack of cigarettes, or a diet Coke, or some celery, or something, and then I practice my sit-downs. Seriously, some very good ideas expressed here! Great Job!


Peggy W profile image

Peggy W 4 years ago from Houston, Texas

These are very useful exercises and most can be easily done while sitting and writing which is good. Some of these same ones are done in a Silver Sneakers class that my husband and I are taking at a 24 Hour Fitness Gym near us. Of course we also do more active exercises as well. Up, useful and tweeting this!


TToombs08 profile image

TToombs08 4 years ago from Somewhere between Heaven and Hell without a road map.

Fantastic exercises to combat the writer's spread, Ruchira! I guess I'll have to break down and start doing some of these before I can no longer sit in front of my computer. ;)


Lynn S. Murphy 4 years ago

Great ideas - I'll be doing some of these.


sandrabusby profile image

sandrabusby 4 years ago from Tuscaloosa, Alabama, USA

Great hub and very useful. Voted up and shared.


AudreyHowitt profile image

AudreyHowitt 4 years ago from California

I am off to stretch now! Thank you Ruchira!


AudreyHowitt profile image

AudreyHowitt 4 years ago from California

I am off to stretch now! Thank you Ruchira!


Just Ask Susan profile image

Just Ask Susan 4 years ago from Ontario, Canada

Thank you for this as it's just what I needed. I tend to sit and sit and not move from this desk for hours upon hours. This will help immensely.

Pinning and sharing.


cabmgmnt profile image

cabmgmnt 4 years ago from Northfield, MA

Nice tips, especially playing the soothing background music and taking deep breaths. Not only are you burning calories but you are also reducing stress!


His princesz profile image

His princesz 4 years ago

Wow, that is just sooo good to know. I'm off to writing now! :) Thank you so much ruchira! :)


tglowv profile image

tglowv 4 years ago from Morgantown, WV

This is a great idea. Thank you for the great tips! Voted up.


assimilated profile image

assimilated 4 years ago

I'd suggest to just go for a walk every day. Personally I like running (hated it a few months ago)... very refreshing!


Pamela99 profile image

Pamela99 4 years ago from United States

These are great suggestions as I know you can burn a lot of calories with those movements and just getting up and walking around once in a while. I think this hub will help a lot of us who spend a lot of time on the computer.


vocalcoach profile image

vocalcoach 4 years ago from Nashville Tn.

What wonderful exercises and they are all doable! I listened to the video and the relaxing music as I followed through with each exercise. I also set a timer for 15-20 minutes. That reminds me to get up from sitting at my desk and move around a little. I also add stretches throughout the day. Voted up and across for this very much needed hub. Sharing too!


Ruchira profile image

Ruchira 3 years ago from United States Author

Thanks rcrumple. I am glad you do your normal stretches while writing. It is essential. Cheers!

Thanks Peggy. Yes, I agree many of these are taught in gyms since, are known to show results. Thanks for stopping by.

thanks Terrye. I am glad you agree with the above regime. Cheers!

Thanks Lynn. Good luck and thanks for stopping by!

Thanks Sandrabusby. I am glad you found them useful. Cheers!


abhi_bangal 3 years ago from India

Hey, this info is something really incredible, in my eyes. I have not read something of this sort before, though some of the things were known to me.

Still it is one of the best hubs I have come across.

Cheers.......


boxxies profile image

boxxies 3 years ago

Just did a few of the exercices and feel better.


beingwell profile image

beingwell 3 years ago from Bangkok

Voted this up ruchira! Great hub! Yes, we do burn calories by simply sitting down, typing on our PC's/Mac, thinking on what to writer, what to comment... BUT don't forget that it's just as easy to gain them if we have snacks and sweets on our tables while doing the writing and stuff! Bottom line, the more movement we do and less calorie intake... the more calories we lose. :)


Kawaljit kaur profile image

Kawaljit kaur 3 years ago from JALANDHAR, Punjab (India)

Hi Ruchira!

Your write up is awesome.......I May no be able to put in proper words. ..can simply say, I started doing all this while going thru it.... loved it. I am very health conscious and always try to pick up such tips. Hats off!


Vinaya Ghimire profile image

Vinaya Ghimire 3 years ago from Nepal

I always thought writing was a sedentary activity. I never pondered into the fact that moving our fingers also burns our calories. Thanks for your tips.

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