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Increase Your Metabolism While Sitting At a Desk All Day

Updated on March 14, 2011
Turn Simple Chores Into Fat Burning Workouts
Turn Simple Chores Into Fat Burning Workouts

Office Yoga - Easy Exercises for Desk Jockeys

Richard Simmons Leads Fun Stretches for Desk Workers

2 Minute Mini-Walk

Exercise - More Than Diet - Affects Weight

With the influence of the computer, every year more and more people find themselves at jobs where they basically sit in a chair all day working on the computer. While many of these jobs can be stressful, frustrating and important - they do nothing to help burn calories during the day.

So, what's an office worker to do?

Is it possible to build metabolic rate even when an eight-hour schedule calls for sitting still most of the time? Absolutely!

There are quite a few things you can do to help increase the rate at which you burn calories - even when you're sitting behind a desk. Some of the top things office workers can do to help themselves along include:

* Bring your own healthy lunch and don't indulge in fast food. Although you may feel as though getting out into the fresh air and walking to and from your car is good exercise, the amount of calories in your meal will more than likely outweight your walking calories burned. Instead bring healthy snacks and small mini-lunches so that you can spend part of your lunch time walking or doing a few exercises.

* Desk exercises. Even when you're sitting, you can be moving. Take advantage of the host of desk exercise ideas out there to help you get your legs moving and your heart pumping. If you "Google" isometric or desk exercises you will find several hundred different types of exercises which can be performed at your desk.

And here's a tip - you can do isometric exercises at your desk, while waiting on line at a store or sitting on your couch and no one will even know that you are doing them.

* If it's at all possible, walk or bike ride to work. This can make the way to and the way home a whole lot more productive for you and your metabolism. Plus, it's much more environmentally friendly than driving or even taking the bus.

* Choose the furthest route. If your job involves visiting other departments or even buildings, take the longest route you can within the given time constraints. Rather than the elevator, for example, take the stairs.

If the building is particularly high, take the stairs part way and the elevator the rest. Every little bit can help. Don't believe those who say that in order for exercise to be beneficial is must be in 30 blocks of time. Scientists have found that by moving as much as possible all day can be a beneficial as being sedintary all day then do a 30 minutes workout.

* If you have a pedometer - wear it. Researchers have found that those who wear a pedometer walk further and burn more calories than those who don't wear one. The optiomal distance to walk is 10,000 steps. The longer you wear a pedometer the more steps you will find that you are walking daily.

* Use a cell phone? Keep it within hearing distance but far enough that you have to get out of your chair to answer it.

* Stop using the TV remote. Yep, you'll have to move your body to change channels. It may not seem like much but over time it will add up. Plus getting off of the couch works your leg and butt muscles.

Office workers have a particularly hard time dealing with metabolic rate. When a solid eight hours of sitting is demanded, it does take some creative thinking to keep the body moving and functioning as it should.

Generally, eating right and taking advantage of any and every opportunity to move can very much help. You don't have to give up the notion of tweaking your metabolism just because your job demands that you sit a lot. In fact, focusing on it could do you and your body a whole lot of good.

If you can, use a Pilates or Swiss ball to sit on for part of the day. By trying to keep your body on the ball and on your computer will help build stomach muscles.
If you can, use a Pilates or Swiss ball to sit on for part of the day. By trying to keep your body on the ball and on your computer will help build stomach muscles.

Isometric and Resistance Band Exercise Books and DVD's


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    • profile image


      9 years ago

      Good info. We also have a good push-up routine that you can complete right next to your desk.

    • The Health Lady profile imageAUTHOR

      The Health Lady 

      10 years ago

      Thank you! If you have any additional tips just list it (or them here). We all could use some more exercise.

    • oxi_z profile image


      10 years ago from Northern Cyprus

      Nice hub.

    • The Health Lady profile imageAUTHOR

      The Health Lady 

      10 years ago

      Sue, thanks for leaving this information. I could certainly use one for my treadmill.

    • profile image


      10 years ago

      The best treadmill desk I have seen is the TrekDesk. I found it at, anyone have any other suggestions?

    • profile image


      10 years ago

      The best treadmill desk I have seen is the TrekDesk. I found it at, anyone have any other suggestions?

    • SendaCowChip profile image


      10 years ago

      Great tips and motivation to get me started in making good on my new years resolution of getting fit.


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