How to keep fit working online, not spending hours at the gym?!
How to keep fit working online, not spending hours at the gym?!
So, are you one if those who spends hours at the office or home sitting on the chair at least 8 hours daily?! This article is for you my friend! I know your first excuses not going to the gym is "I don't have time", but how about making some exercises at your workplace, without needing any special equipment?!
It affects your mental abilities and focus more than you think !
But first, let me tell you what happens to your brain when you stop exercising. Resting for 10 days will slow the blood flow to 8 regions of your brain. Both sides of the hippocampus will be affected by restricted blood flow. The hippocampus is responsible for memory formation, storage and information retrieval. The most important is consistency, not letting your body atrophy muscles that are not being used, and keep the blood circulation and the hormones at a decent level. Now you that understand that sport doesn't mean only a nice body,but also a healthy brain, let's start with a simple scheme to begin your workout routine.
Current guidelines suggest 150 minutes of moderate aerobic activity per week,75 minutes each week is recommended for high-intensity aerobic exercise. Regular exercise is crucial to keeping physically and mentally fit as you age.
Let's start with some very simple exercises. I dare you do this every day, for at least 7 days and you will start feeling the difference. How you do this? By putting you an alarm, a reminder every hour and have a "break" of 5-10 minutes for your body, there are plenty of apps to remind you to take break, find one that fits your needs.
Let's start
Break 1: 20 squads and one minute plank. Repeat this set 2-3 times with 1 minute rest. Squats are engaging legs, which are one of the biggest muscles in our body, and the plank will engage the whole core, which is very important for overall conditioning.
Break 2: 20 lunges each leg and 20 push-ups. Repeat this set 2-3 times with 1 minute rest between sets.
Break 3: 20 burpees. Burpees are one of the best exercises for fat loss, engaging a lot of muscles and explosive power.
Break 4: Jumping jacks 1 minute and 20 triceps dips. Repeat 2-3 times with 2 minutes rest. Any couch or chair can be used for triceps dips, but if you want it harder, use 2 chairs putting the legs on the second. The higher the legs, the harder the exercise.
Break 5: Essential for our body movement, is ofcourse stretching ! I will cover some main stretching techniques in future series, meanwhile you can use the help of numerous steching apps on both iOS and AppStore.
Always remember... healthy body, healthy mind.
And don't forget about water, which I will also cover in these series. Staying hydrated is crucial for both brain and overall body performance ! Follow me and you will find out a bunch of tips and tricks on how to maximize your performance !
thanks for the info, can use this especially now tax season has started and I sit for at least 12 hours a day
For sure! It's a hard time to be an accountant :P
For that amount of work, I would suggest you to look into modafinil.. Helps me keep focus for long work sessions.
i would second the modafinil!
start with half a pill first take it early in the morn or you wont be sleeping
Working online from home these exercises will come in very handy... now just have to get of the chair and do them, any idea on how to do that.. lol
yeah, this is true.. If you will take it too late, you will need melatonin to sleep..
Thanks for posting these different exercises. I like the time required for aerobic activity each week. I didn't realize our brain is almost turned off unless we exercise :D
I need exercise. I stay online more time. At least some sorts of HIIT is good for me. Thank you for sharing
great posts... i used to get away and do planks and pushups every hour or so. Haven't done that in a while and it shows lol. you have me motivated to start back :)
too busy making money.. or too lazy
nice post though, keep up
Yes, it's hard to maintain a strict regiment. It is worth it though, as you end up with more energy over the long term!
This post is very helpful for me, we should never be too busy or lazy for an excercise. We all need it and must always try out sometime. Thanks for sharing
yes! i agree with you
hahaha thats funny
Thank you for shared this post.
But this job in office is very bad over a long period of time.
I also recommend some walking, running if you have time for yourself. Because if you don’t move your muscles then it will get worse.
So..Steemit friends and other people worry about yourself.
I agree him about this gym at the job. It is some simple steps, how to do your life interesting and body stronger.
Actually the title of your post is very interesting.Only working hard in gym will not be too much beneficial but along with that we have to eat heathy food and need decent sleep at night to stay fit and healthy.
@krood, Extremely important discussion Which is actually needed for every person. But I'm a physically challenged person. I would benefit if I needed some discussion. Thank you for your valuable post.
Thank you sooooooooooooooooooo muh sir
Without adequate exercise & sufficient time away from a screen, personal productivity will start to decline. To sustain optimal performance a balance is required. Your post offers great tips for this!
Yep, health is the most important thing. We can't have a healthy mind if the house that the mind lives in is in disrepair.
This is just an introduction, because it's hard for people to change sitting life fast. Implementing small things into our routine one by one will help a lot !
I always like this kind of routines that are simple to do in between games/making money... but I'll admit that I usually try them out for a couple of weeks and then stop, I just lack the motivation to exercise regularly 😂 very nice post, will give this a go!
Yeah, I find it's actually easier to just do a full workout at once. That way I only have to win the willpower battle once a day instead of once an hour.
It's getting bored. It's my first post of this kind, but I will post more, showing how can you diversify your workouts, and even make them fun and challenging
Looking forward to it! Followed
Please add source urls to the pictures like the one from mens fitness. It will give your posts a professional touch.