Every weight loss program consists of regulating your diet and working out. The latter is far more important if you work in an office where physical activity is at a bare minimum. Sitting hunched over a desk most of the day is not only detrimental for losing weight, but also for other health problems, especially when it comes to the spine.

There are many workouts you can do while sitting, which in all honesty, most of us fail to do or have been doing but with no results. In this list, we give you other tips that shall help you not only to burn some extra calories while at work but help improve your overall health and mood.

1. Always Stay In Motion

Staring at the monitor can be so absorbing that you often end up with stiff limbs or back, and worst of all, you gain the habit of staying very still and inactive, making you less interested in doing physical activity when you’re not working. Doing small, constant movements while sitting at the desk, like rotating your angles, tapping your feet, clenching and unclenching your fist or twirling a pen, will all help you stay active and more inclined to do proper exercises later on.

2. Do Some Breathing Exercises

Deep breathing enables you to calm down and relax but also has a beneficial effect on burning more calories even when you’re inactive. Try inhaling while counting to four, then hold your breath for two seconds and exhale slowly, until you’ve counted to six. Do this as often as you can, and your body will get used to the rhythm, making you able to do this without counting.

3. Get Yourself A Small Hand Gripper

Hand grippers are not only excellent for increasing your hand strength but are a smart little exercise equipment for the office. Even this little exercise will help you burn calories at times when your hands are free and idle. And the rhythmic motion of squeezing and releasing the tension of the grippers can sometimes even help concentrate more while doing research work.

4. Have A Light Lunch And Snack Often

Don’t wait for lunch to eat your food if you’re feeling hungry. A starving body will store all the nutrients it receives into fat. By having small snacks from time to time, you’ll feel less hungry when it’s finally time for lunch. Make sure your snacks are something along the line of salads, fruits or nuts, instead of something from the vending machine.

5. Chew Some Gum

Chewing gum may be considered rude and inappropriate for the workplace, but it should be all right as long as you don’t start popping bubbles. Also, research has shown that chewing for an hour burns 11 calories, but more surprising is that it has been shown to increase concentration while working. Not to mention that it prevents you from having food cravings since you’re mouth is already busy chewing.

6. Drink Plenty Of Water

Staying hydrated while working out is essential, but the same goes for staying still. The body needs up to eight glasses of water daily to remain healthy and keep the metabolism at an optimal working rate. For an even more significant health benefit, drink warm water. Instead of coffee, fill your flask with warm water and take regular sips during working hours. Your metabolic rate will increase by 30 percent.

7. Take Regular Breaks

Pushing yourself to work a bit harder for that promotion puts your body under a lot of strain, making it harder to lose that extra weight. If you can, try standing up and moving around just before and right after your lunch break. It will help your body relax, and it will process the food more efficiently. Also, try to have a light lunch and replace coffee with green tea. It will help burn extra calories, and it is a lot healthier.

8. Laugh Out Loud

Read a good joke, remembered something funny, or something amusing happened with the coworkers? Don’t hold in your laugh. Laughing not only burns calories but also releases “feel good” hormones, which lead to a more relaxed body and a happier you. Don’t think that it will annoy your coworkers. Everyone enjoys a good laugh. Also, becoming close to your coworkers will lighten up the overall mood in the office, creating a happier and more productive working environment. It’s a win-win all around.

Give these useful tips a try, and your days at the office won’t be so tedious anymore.

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