How can I add a fitness element to my job?

My new job is semi-active, meaning I am on my feet for most of the day and get a lot of movement but it's not physically demanding as such.


I already walk to and from work, about half an hours walk each way and I go out and about at lunchtime. How can I incorporate some toning/firming, maybe some mild weightloss? It doesn't have to be drastic, just wondering if I can add some wellness/fitness to my day as it can't hurt.|||i would say ankle and wrist weights but it is not worth it because it can cause joint problems and more. just keep walking like you are doing right now it will be good for your heart but i do not know if you will lose weight form it|||During your tea-break or the time when you are eating lunch, you could tense and relax the muscles in your legs and arms, tense and hold for a count of five, release for a count of five and do 10-12 repetitions. It's not resistance training but you are doing a little toning...





Although, it sounds as if you are getting plenty of cardio as it is...|||Well, for one - take the stairs. Everywhere. That will firm your calves and legs.





Also, power walk everywhere. It's a good way to burn calories, and gives you some cardiovascular exercise.





As for your arms... well, this sounds cheesy, but maybe you could carry little weights with your while you are walking. Then swing them back and forth with your strides. I think that would be effective.





Also, if you want to tone your abs, I think you can try standing up straight, then leaning straight over to the side with your hands on your hips. It's supposed to slim down your waist, but it didn't work for me.





Hope that helps you out a bit.|||A very active job can be very demanding for some muscles (overtraining or straining them), and understimulating for others (leaving them to weaken).





In theory, gym work allows you to activate each muscle to an appropriate level, although in reality most people overdo exercises that feel good, and ignore others that are less obviously useful. At work, you can't really schedule the workload you apply to particular muscles, so it's hard to avoid falling into damaging patterns.





Alexander Technique can teach you to identify potentially damaging movement and postural habits, and provides exercises that can be used to counteract these tendencies.





For example, it's easy to become fatigued and fall into an unhealthy posture if you are on your feet all day, but by reminding yourself regularly that this can happen, and performing simple breathing techniques and postural corrections, you can turn the activity into an energising workout instead of a chore.





Lying on the floor with your feet elevated, each time you get the chance to take a break, will attract attention and mocking comments. However, these will stop when your colleagues realise how useful the technique is for preventing some of the negative effects of your workload.





Textured or sculptured footbeds can be inserted into your shoes to help you benefit from the massaging effect of walking about. Scholl and Arcipedico produce shoes that are supposed to produce a similar effect.|||Try nordic walking to and from work so you get exercise to your arms as well.





www.nordicwalking.com/





And you could do a little exercise routine on your breaks if you'd like, with small weighs, elastic band or a stick.


Good luck with it! =)|||you should try ankle weights they help burn lots of extra calories(plus once you take them off you fell 20 pounds lighter, major confidence boost!) also if you work at a desk instead of a chair you could try using a exercise ball it tones your abs like crazy.|||It actually sounds like you're doing things right for your situation. Things are rarely ideal. You're walking alot that's great and if it adds up to an hour a day that's all anyone can ask really. Since you can't really do pilates on your office floor..lol The other area to look at would be your daily caloric intake. Dropping to 1200 a day along with your exercise would definitely drop 2 or 3 pounds a week. Have a look at the link I thought it had some interesting ideas...Good luck