5 Tips on Getting Active at Work
Not moving for long periods of time has continued to negatively impact our health and longevity. Even if you exercise for 30 minutes every day, it is still not enough to protect you from disease. Increased sitting has been linked to increased risk for type 2 diabetes and heart disease. The goal is to move more throughout the entire day, not just once a day. Here are some tips to get you off your bum and moving more during your workday at the office.
– Every 30 minutes: Set a timer, via a free smartphone app or on your computer, as a reminder to stand up, and refresh your body and blood circulation by stretching your arms, back and waist.
– Lunch walks: Get some fresh air and sunshine, or just get away from your desk to clear your mind by taking 5-10 minute walks before and after your lunch break. Walking after meals can also help with digestion and decrease acid reflux.
– Take the long route: Go the distance by walking a few more steps to a further restroom, water cooler, or copy machine.
– Stand to use your computer: Elevate your computer to standing height, and take a sit-down break every 30 minutes.
– 5 minute walking loop with stairs: From your office, head down the hall towards the stairwell, take a one flight of stairs either up or down to the next floor, and walk down the hall to the opposite stairwell. Take the stairs back to your floor and repeat if time permits.
- BMI < 20
- BMI 20 - 24.9
- healthy weight
- BMI 25 - 29.9
- BMI 30 - 34.9
- BMI 35 - 39.9
- severe obesity
- BMI 40 - 49.9
- morbid obesity
- BMI > 50
- super morbid obesity
THE TLC DIFFERENCE
Discover what sets TLC apart from other bariatric practices.Learn more
Ingredients: 1/4 cup part skim ricotta cheese 2 Tbs canned pumpkin puree (not pumpkin pie filling) 1/4 tsp pumpkin pie spice 1/8 tsp vanilla extract Directions: Mix all ingredients in a bowl. Perfect for the fall! Makes 1 serving Appropriate for Pureed Stage Post-Op DietRead More
Ingredients: 1/4 cup raw cashews 2 Tbs olive oil 1/2 small white onion, diced 2 cloves garlic, minced 1 medium cauliflower, cut into 2 inch chunks 2 Tbs tahini (sesame paste) salt and pepper to taste Directions: soak raw cashews covered in water for 8hours or over night, then drain well. Heat oil in…Read More
Lemon Herb Chickpeas (recipe adapted from Nutrition Action Healthletter) Ingredients 1 Tbs. fresh lemon juice 2 Tbs. plain greek yogurt (fat free or low fat) 1 Tbs. extra-virgin olive oil 1 Tbs. tahini (sesame paste) ¼ tsp. kosher salt 1 15 oz. can no-salt-added chickpeas, drained and rinsed ¼ cup flat-leaf parsley, chopped or 1…Read More