Sticking to a diet and fitness program is not always an easy thing to do. Especially if you work a full-time job, the workload and the amount of time you spend away from home, may be keeping you from a healthy, exercise workout plan.
Even if you spend 40 plus hours sitting behind a desk, staring at a computer, there are exercises that you can do to help you stay fit and keep your muscles working.
Of course, I urge you to get outside as often as you can. Visit the gym regularly or set up your own special exercise place at home. Aside from sharing meals and praying together, exercise and physical activity is one of the greatest ways to spend quality time with your family.
Below are some exercises and diet tips you can try away from home. These easy-to-do exercises and diet suggestions will keep you motivated, even while you work.
1. Sit in your chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.
2. Stand facing a wall and press the toes of one foot against the wall as if you are tip toeing on the wall. Continue to press your toes, feeling the stretch in your arch all the way up your leg. Switch feet and repeat 10 to 12 times.
3. Consider keeping some lightweight dumbbells at your desk. You can do multiple exercises without leaving your work area. Stand facing with dumbbells in each hand, elbows bent at the waist. Bend your knees and lower your body to a squatting position and hold for eight counts. Stand back up and lower weights to your sides. Repeat 10 to12 times.
4. Each time you go to the restroom, do large and small arm circles with both arms. Standing with legs apart and arms stretched out on each side, make large circles with both arms to the count of 20. Put arms down by side and shrug shoulders to the count of 10. Stretch arms out to sides again and do 20 small circles with both arms. Bring arms back down by your side and shrug to the count of 10.
5. Take the stairs not the elevator as often as possible. Before starting work or especially at the end of the day, try to make a point of walking as much as possible. Park as far as possible. If you can, bring a pair of sneakers to make it more comfortable to walk.
6. Get up from your desk and go talk to your co-workers instead of e-mailing them. This will give you a chance to move your body and also, allow the opportunity to have a one on one with your co-workers or subordinates. If you are the boss, run some of your own errands rather than always sending your assistant.
7. Rather than eating out every day, consider bringing a homemade lunch with lots of vegetables, fruits and whole grains. Foods like these will keep you satisfied and help you to slim down quicker.