33 Smart Ways To Keep Active (At Your Desk!)

Remember the days when “work” meant manual labor with a side of blood, sweat, and tears? Neither do we. These days it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel champ by day and gym rat by night, recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle .

So what’s a worker chained to his or her desk to do?

wurfer-foot-show-400x286-f8f8f8_16a

Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health . While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot. So whether it’s Powerpoint, Photoshop, or emails on that to-do list, we’ve got 33 sneaky exercises for a healthier (and happier!) workday.

Cardio

1. The Twinkle Toe

Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master

Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog

Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps

Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Cubicle Wanderer

Walking during work is totally underrated . Take a stroll down the hall to catch up with coworkers or welcome a new employee. Or, instead of dialing extensions and sending lazy emails to the manager two doors down, put in some face time. Just beware of tempting candy jars when making the rounds.

6. The Mover and Shaker

There’s nothing wrong with a brief spaz sesh. Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?

Legs and Butt

7. The Wall (Street) Sit

Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

8. The Last Man Standing

Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

9. The Patient Printer

The boss lady just requested that a 200-page presentation be printed “perfectly.” Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

10. The Silent Seat Squeeze

Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

11. The Seated Leg Raiser

When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

12. The Desk Squat

Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.

13. The Lunch Break Hammy

Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

14. The Grim Reamer

Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)

Shoulders and Arms

15. The Cubicle Dip

Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

16. The Stapler Curl

Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).

17. The Namaste

Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.

18. The Secret Handshake

Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

19. The Fist Pump

Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

20. The Knuckle Sandwich

So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

21. The Flapper

Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

22. The Casual Lean

Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

23. The Lumberjack

While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

24. The Office Genie

Want to add a little magic to the workday? Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. After granting a few wishes, release back down to the chair, rest for a minute, and repeat. Craving more magic? Try this balancing act while in a chair that spins.

Chest, Back, and Neck

25. The Pencil Pinch

Lose the pencil behind the ear. The really suave workers hold it in between their shoulder blades! Show off your traps by rolling back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.

26. The Shoulder Shrug

Not recommended for board meetings (unless you’re really on the fence). Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

27. The Pinstripe Push-Up

This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not a cubicle divider!), lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

28. The Nape Shaper

Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.

Core

29. The Desk Chair Swivel

Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

30. The “Weeee” Desk Chair Wheel

Go ahead, play with your wheelie chair (everyone wants to!). While seated in a chair with wheels, position yourself at arm’s length from a desk or table and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times, or until you burn holes into the carpet.

31. The Posture Perfecter

Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching allowed!

32. The Fab Abs Squeeze

Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

33. The “Crunch Time” Crunch

The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.

33 Smart Ways To Keep Active (At Your Desk!)

Remember the days when “work” meant manual labor with a side of blood, sweat, and tears? Neither do we. These days it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel champ by day and gym rat by night, recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle .

So what’s a worker chained to his or her desk to do?

wurfer-foot-show-400x286-f8f8f8_16a

Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health . While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot. So whether it’s Powerpoint, Photoshop, or emails on that to-do list, we’ve got 33 sneaky exercises for a healthier (and happier!) workday.

Cardio

1. The Twinkle Toe

Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master

Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog

Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps

Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Cubicle Wanderer

Walking during work is totally underrated . Take a stroll down the hall to catch up with coworkers or welcome a new employee. Or, instead of dialing extensions and sending lazy emails to the manager two doors down, put in some face time. Just beware of tempting candy jars when making the rounds.

6. The Mover and Shaker

There’s nothing wrong with a brief spaz sesh. Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?

Legs and Butt

7. The Wall (Street) Sit

Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

8. The Last Man Standing

Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

9. The Patient Printer

The boss lady just requested that a 200-page presentation be printed “perfectly.” Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

10. The Silent Seat Squeeze

Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

11. The Seated Leg Raiser

When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

12. The Desk Squat

Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.

13. The Lunch Break Hammy

Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

14. The Grim Reamer

Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)

Shoulders and Arms

15. The Cubicle Dip

Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

16. The Stapler Curl

Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).

17. The Namaste

Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.

18. The Secret Handshake

Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

19. The Fist Pump

Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

20. The Knuckle Sandwich

So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

21. The Flapper

Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

22. The Casual Lean

Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

23. The Lumberjack

While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

24. The Office Genie

Want to add a little magic to the workday? Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. After granting a few wishes, release back down to the chair, rest for a minute, and repeat. Craving more magic? Try this balancing act while in a chair that spins.

Chest, Back, and Neck

25. The Pencil Pinch

Lose the pencil behind the ear. The really suave workers hold it in between their shoulder blades! Show off your traps by rolling back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.

26. The Shoulder Shrug

Not recommended for board meetings (unless you’re really on the fence). Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

27. The Pinstripe Push-Up

This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not a cubicle divider!), lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

28. The Nape Shaper

Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.

Core

29. The Desk Chair Swivel

Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

30. The “Weeee” Desk Chair Wheel

Go ahead, play with your wheelie chair (everyone wants to!). While seated in a chair with wheels, position yourself at arm’s length from a desk or table and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times, or until you burn holes into the carpet.

31. The Posture Perfecter

Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching allowed!

32. The Fab Abs Squeeze

Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

33. The “Crunch Time” Crunch

The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.

33 Smart Ways To Keep Active (At Your Desk!)

Remember the days when “work” meant manual labor with a side of blood, sweat, and tears? Neither do we. These days it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel champ by day and gym rat by night, recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle .

So what’s a worker chained to his or her desk to do?

wurfer-foot-show-400x286-f8f8f8_16a

Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health . While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot. So whether it’s Powerpoint, Photoshop, or emails on that to-do list, we’ve got 33 sneaky exercises for a healthier (and happier!) workday.

Cardio

1. The Twinkle Toe

Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master

Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog

Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps

Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Cubicle Wanderer

Walking during work is totally underrated . Take a stroll down the hall to catch up with coworkers or welcome a new employee. Or, instead of dialing extensions and sending lazy emails to the manager two doors down, put in some face time. Just beware of tempting candy jars when making the rounds.

6. The Mover and Shaker

There’s nothing wrong with a brief spaz sesh. Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?

Legs and Butt

7. The Wall (Street) Sit

Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

8. The Last Man Standing

Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

9. The Patient Printer

The boss lady just requested that a 200-page presentation be printed “perfectly.” Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

10. The Silent Seat Squeeze

Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

11. The Seated Leg Raiser

When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

12. The Desk Squat

Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.

13. The Lunch Break Hammy

Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

14. The Grim Reamer

Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)

Shoulders and Arms

15. The Cubicle Dip

Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

16. The Stapler Curl

Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).

17. The Namaste

Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.

18. The Secret Handshake

Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

19. The Fist Pump

Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

20. The Knuckle Sandwich

So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

21. The Flapper

Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

22. The Casual Lean

Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

23. The Lumberjack

While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

24. The Office Genie

Want to add a little magic to the workday? Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. After granting a few wishes, release back down to the chair, rest for a minute, and repeat. Craving more magic? Try this balancing act while in a chair that spins.

Chest, Back, and Neck

25. The Pencil Pinch

Lose the pencil behind the ear. The really suave workers hold it in between their shoulder blades! Show off your traps by rolling back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.

26. The Shoulder Shrug

Not recommended for board meetings (unless you’re really on the fence). Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

27. The Pinstripe Push-Up

This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not a cubicle divider!), lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

28. The Nape Shaper

Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.

Core

29. The Desk Chair Swivel

Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

30. The “Weeee” Desk Chair Wheel

Go ahead, play with your wheelie chair (everyone wants to!). While seated in a chair with wheels, position yourself at arm’s length from a desk or table and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times, or until you burn holes into the carpet.

31. The Posture Perfecter

Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching allowed!

32. The Fab Abs Squeeze

Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

33. The “Crunch Time” Crunch

The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.

7 Natural Juice Recipes to Clean, Burn & Boost You Through This Fall!

citrus-carrot-juice-copy

My Friends Won’t Stop Thanking Me For This

When someone says “workout or gym,” it makes me cringe. I can’t stand working out! Instead of killing myself at the gym, I did this for 30 days. Needless to say, my friends couldn’t stop laughing at me. But now, I’m the one who’s laughing!!! The directions are so easy:

I Avoid Exercise At All Costs, I’ll Just Do This Instead

Feeling tired, bloated and sluggish after some hard partying or bad eating? It happens to the best of us. Even if you’re pretty healthy on most days, it’s easy to have a few too many drinks on the weekend, a little extra cake at the wedding or partake in some bad office snacking habits. The problem is that this can have an adverse effect on our health and before we know it we find our bodies suffering the consequences.

One solution to this problem can be a detox. Overhauling your diet and investing in healthy food and drinks can rid your body of harmful toxins, support your natural detoxification processes and get you back to feeling brand new. In this guide we’ll take a good look at detoxing, how to know if you need one, avoiding unsafe fads, how detox smoothies can help and the top 10 recipes to try.

MONDAY: COCONUT ALMOND SUPERFOOD SMOOTHIE

It’s Monday, a perfect day to indulge your nut butter obsession. If you’ve taken eating peanut butter sachets to new levels (in the office at your desk for example) then this smoothie will be your new favorite.

Also, if you’ve managed to get yourself to the gym, it’s a great post-workout shake.

TUESDAY: Superberry Breakfast Smoothie

Skip that 740th bowl of granola and kick start your morning with a delicious smoothie bowl.

WEDNESDAY: Post-Training Power Smoothie!

This recipe comes from the training gurus at Lomax gym and has a ‘potent mix of glucose, electrolytes and whey protein [making it] one of the most easily absorbed post-workout smoothies around.’

THURSDAY: Sleep & Radiant Boost Juice

It’s Thursday, the week is feeling pretty long and you’re really ready for Friday – so it’s time for a bit of a booster.

Try this recipe that’ll pep up both your face and your mind to power through to the weekend.

FRIDAY: Low Cal Cocktails

Happy Friday! Let’s celebrate with a Hot and Passionate Fizz Cocktail. At less than 110 calories there’s no guilt required.

SATURDAY: FAT BLITZING CARROT, TURMERIC AND GINGER JUICE

Give your body a bit of a revival if you went out on Friday night with this metabolism boosting juice recipe. Turmeric is also known to block the growth of fat cells. Bonus!

SUNDAY: CACAO SMOOTHIE RECIPE

Give yourself a healthy Sunday treat with this indulgent smoothie. Daisy Lowe told us ‘This is one of my absolute favorite things! The recipe was inspired by a drink I had at one of the best smoothie bars in LA: Earthbar. I love it.’

paleogrubsbookwithaward

Get Your Paleo GRUBS Book!

7 Natural Juice Recipes to Clean, Burn & Boost You Through This Fall!

citrus-carrot-juice-copy

My Friends Won’t Stop Thanking Me For This

When someone says “workout or gym,” it makes me cringe. I can’t stand working out! Instead of killing myself at the gym, I did this for 30 days. Needless to say, my friends couldn’t stop laughing at me. But now, I’m the one who’s laughing!!! The directions are so easy:

I Avoid Exercise At All Costs, I’ll Just Do This Instead

Feeling tired, bloated and sluggish after some hard partying or bad eating? It happens to the best of us. Even if you’re pretty healthy on most days, it’s easy to have a few too many drinks on the weekend, a little extra cake at the wedding or partake in some bad office snacking habits. The problem is that this can have an adverse effect on our health and before we know it we find our bodies suffering the consequences.

One solution to this problem can be a detox. Overhauling your diet and investing in healthy food and drinks can rid your body of harmful toxins, support your natural detoxification processes and get you back to feeling brand new. In this guide we’ll take a good look at detoxing, how to know if you need one, avoiding unsafe fads, how detox smoothies can help and the top 10 recipes to try.

MONDAY: COCONUT ALMOND SUPERFOOD SMOOTHIE

It’s Monday, a perfect day to indulge your nut butter obsession. If you’ve taken eating peanut butter sachets to new levels (in the office at your desk for example) then this smoothie will be your new favorite.

Also, if you’ve managed to get yourself to the gym, it’s a great post-workout shake.

TUESDAY: Superberry Breakfast Smoothie

Skip that 740th bowl of granola and kick start your morning with a delicious smoothie bowl.

WEDNESDAY: Post-Training Power Smoothie!

This recipe comes from the training gurus at Lomax gym and has a ‘potent mix of glucose, electrolytes and whey protein [making it] one of the most easily absorbed post-workout smoothies around.’

THURSDAY: Sleep & Radiant Boost Juice

It’s Thursday, the week is feeling pretty long and you’re really ready for Friday – so it’s time for a bit of a booster.

Try this recipe that’ll pep up both your face and your mind to power through to the weekend.

FRIDAY: Low Cal Cocktails

Happy Friday! Let’s celebrate with a Hot and Passionate Fizz Cocktail. At less than 110 calories there’s no guilt required.

SATURDAY: FAT BLITZING CARROT, TURMERIC AND GINGER JUICE

Give your body a bit of a revival if you went out on Friday night with this metabolism boosting juice recipe. Turmeric is also known to block the growth of fat cells. Bonus!

SUNDAY: CACAO SMOOTHIE RECIPE

Give yourself a healthy Sunday treat with this indulgent smoothie. Daisy Lowe told us ‘This is one of my absolute favorite things! The recipe was inspired by a drink I had at one of the best smoothie bars in LA: Earthbar. I love it.’

paleogrubsbookwithaward

Get Your Paleo GRUBS Book!

7 Natural Juice Recipes to Clean, Burn & Boost You Through This Fall!

citrus-carrot-juice-copy

My Friends Won’t Stop Thanking Me For This

When someone says “workout or gym,” it makes me cringe. I can’t stand working out! Instead of killing myself at the gym, I did this for 30 days. Needless to say, my friends couldn’t stop laughing at me. But now, I’m the one who’s laughing!!! The directions are so easy:

I Avoid Exercise At All Costs, I’ll Just Do This Instead

Feeling tired, bloated and sluggish after some hard partying or bad eating? It happens to the best of us. Even if you’re pretty healthy on most days, it’s easy to have a few too many drinks on the weekend, a little extra cake at the wedding or partake in some bad office snacking habits. The problem is that this can have an adverse effect on our health and before we know it we find our bodies suffering the consequences.

One solution to this problem can be a detox. Overhauling your diet and investing in healthy food and drinks can rid your body of harmful toxins, support your natural detoxification processes and get you back to feeling brand new. In this guide we’ll take a good look at detoxing, how to know if you need one, avoiding unsafe fads, how detox smoothies can help and the top 10 recipes to try.

MONDAY: COCONUT ALMOND SUPERFOOD SMOOTHIE

It’s Monday, a perfect day to indulge your nut butter obsession. If you’ve taken eating peanut butter sachets to new levels (in the office at your desk for example) then this smoothie will be your new favorite.

Also, if you’ve managed to get yourself to the gym, it’s a great post-workout shake.

TUESDAY: Superberry Breakfast Smoothie

Skip that 740th bowl of granola and kick start your morning with a delicious smoothie bowl.

WEDNESDAY: Post-Training Power Smoothie!

This recipe comes from the training gurus at Lomax gym and has a ‘potent mix of glucose, electrolytes and whey protein [making it] one of the most easily absorbed post-workout smoothies around.’

THURSDAY: Sleep & Radiant Boost Juice

It’s Thursday, the week is feeling pretty long and you’re really ready for Friday – so it’s time for a bit of a booster.

Try this recipe that’ll pep up both your face and your mind to power through to the weekend.

FRIDAY: Low Cal Cocktails

Happy Friday! Let’s celebrate with a Hot and Passionate Fizz Cocktail. At less than 110 calories there’s no guilt required.

SATURDAY: FAT BLITZING CARROT, TURMERIC AND GINGER JUICE

Give your body a bit of a revival if you went out on Friday night with this metabolism boosting juice recipe. Turmeric is also known to block the growth of fat cells. Bonus!

SUNDAY: CACAO SMOOTHIE RECIPE

Give yourself a healthy Sunday treat with this indulgent smoothie. Daisy Lowe told us ‘This is one of my absolute favorite things! The recipe was inspired by a drink I had at one of the best smoothie bars in LA: Earthbar. I love it.’

paleogrubsbookwithaward

Get Your Paleo GRUBS Book!

Can’t Keep Your Muscles Anymore? Try This!

813

Want to have stronger bones and greater energy? The Warrior Method Reveals Ancient Secrets

Well first, it’s time to hit the gym! There are plenty of men over 40 who wish to achieve a lean physique and enjoy better health. A balanced workout program can lower your risk of obesity, diabetes, heart disease, and insulin resistance. Not to mention that it’s a great way to keep fit!

So, here are 10 workout tips for the middle-aged man:

Strive for Progress

The key to building lean muscle is to challenge your body every time you work out. This can be done by increasing the resistance, changing the number of reps, or trying new exercises. Keep your workouts varied and the results will come.

Challenge Yourself Each Time

Each time you work out the resistance needs to be challenging, if you are not fatigued at the end of each set you are not challenging the muscles. Volume training will create the biggest impact on your muscles. A volume training example would be 6-10 sets of 10 repetitions at a heavy enough weight to cause fatigue by repetition number 7 of each set.
Use proper form at all times, especially if you’re new to exercise. This helps prevent injuries and brings you closer to your goals.

Total Body Workouts

Let’s face it as middle aged men time is limited. To maximize results and not have to live in the gym, perform total body workouts, at least 3-4 days of the week. Cardio should also be performed 3-4 times a week, which does not have to be performed in the gym.

Avoid 20 Weight Lifting Mistakes

When you lift weights, focus on the muscles that are being worked. Squeeze every muscle until you feel it burning. Leave your smartphone in the locker room and avoid distractions.

Train Smart Plan Everything

Random training yields little or no results. Before hitting the gym, decide what exercises you’re going to do (remember to have alternatives if the gym is busy) and how many reps and sets you’ll complete.

Alternate Steady State Cardio and HIIT

By alternating Steady State Cardio (Maintain a steady heart rate that’s high enough to burn fat) and HIIT (High intensity interval training) you will maximize results because your body will have a chance to perform active recovery, which will still help you lose body fat while healing the muscles.

Keep Cardio to a Minimum

Keep your sessions between 30-45 minutes a session.

Get Enough Rest

Rest is just as important as nutrition and exercise. Give your body time to recover between workout sessions.

Listen to Your Body

Middle-aged men need to take it a little easier on their bodies than they did 20 years ago. Make one step a time and don’t push yourself too hard.

Stretch Daily

In addition to your gym workouts you will need to stretch daily. Stretching will keep you from tearing muscles, joints and tendons. Perform dynamic stretches prior to your workout and static stretches after. Dynamic stretches are where you lightly bounce in the stretch. Static stretches are where you hold each stretch for 30-60 seconds and never bounce.

 

ebook1
button-free

What’s your biggest fitness challenge?
Leave a comment below.

Can’t Keep Your Muscles Anymore? Try This.

813

Want to have stronger bones and greater energy? The Warrior Method Reveals Ancient Secrets

Well first, it’s time to hit the gym! There are plenty of men over 40 who wish to achieve a lean physique and enjoy better health. A balanced workout program can lower your risk of obesity, diabetes, heart disease, and insulin resistance. Not to mention that it’s a great way to keep fit!

So, here are 10 workout tips for the middle-aged man:

Strive for Progress

The key to building lean muscle is to challenge your body every time you work out. This can be done by increasing the resistance, changing the number of reps, or trying new exercises. Keep your workouts varied and the results will come.

Challenge Yourself Each Time

Each time you work out the resistance needs to be challenging, if you are not fatigued at the end of each set you are not challenging the muscles. Volume training will create the biggest impact on your muscles. A volume training example would be 6-10 sets of 10 repetitions at a heavy enough weight to cause fatigue by repetition number 7 of each set.
Use proper form at all times, especially if you’re new to exercise. This helps prevent injuries and brings you closer to your goals.

Total Body Workouts

Let’s face it as middle aged men time is limited. To maximize results and not have to live in the gym, perform total body workouts, at least 3-4 days of the week. Cardio should also be performed 3-4 times a week, which does not have to be performed in the gym.

Avoid 20 Weight Lifting Mistakes

When you lift weights, focus on the muscles that are being worked. Squeeze every muscle until you feel it burning. Leave your smartphone in the locker room and avoid distractions.

Train Smart Plan Everything

Random training yields little or no results. Before hitting the gym, decide what exercises you’re going to do (remember to have alternatives if the gym is busy) and how many reps and sets you’ll complete.

Alternate Steady State Cardio and HIIT

By alternating Steady State Cardio (Maintain a steady heart rate that’s high enough to burn fat) and HIIT (High intensity interval training) you will maximize results because your body will have a chance to perform active recovery, which will still help you lose body fat while healing the muscles.

Keep Cardio to a Minimum

Keep your sessions between 30-45 minutes a session.

Get Enough Rest

Rest is just as important as nutrition and exercise. Give your body time to recover between workout sessions.

Listen to Your Body

Middle-aged men need to take it a little easier on their bodies than they did 20 years ago. Make one step a time and don’t push yourself too hard.

Stretch Daily

In addition to your gym workouts you will need to stretch daily. Stretching will keep you from tearing muscles, joints and tendons. Perform dynamic stretches prior to your workout and static stretches after. Dynamic stretches are where you lightly bounce in the stretch. Static stretches are where you hold each stretch for 30-60 seconds and never bounce.

 

ebook1
button-free

What’s your biggest fitness challenge?
Leave a comment below.

Can’t Keep Your Muscles Anymore? Try This!

813

Want to have stronger bones and greater energy? The Warrior Method Reveals Ancient Secrets

Well first, it’s time to hit the gym! There are plenty of men over 40 who wish to achieve a lean physique and enjoy better health. A balanced workout program can lower your risk of obesity, diabetes, heart disease, and insulin resistance. Not to mention that it’s a great way to keep fit!

So, here are 10 workout tips for the middle-aged man:

Strive for Progress

The key to building lean muscle is to challenge your body every time you work out. This can be done by increasing the resistance, changing the number of reps, or trying new exercises. Keep your workouts varied and the results will come.

Challenge Yourself Each Time

Each time you work out the resistance needs to be challenging, if you are not fatigued at the end of each set you are not challenging the muscles. Volume training will create the biggest impact on your muscles. A volume training example would be 6-10 sets of 10 repetitions at a heavy enough weight to cause fatigue by repetition number 7 of each set.
Use proper form at all times, especially if you’re new to exercise. This helps prevent injuries and brings you closer to your goals.

Total Body Workouts

Let’s face it as middle aged men time is limited. To maximize results and not have to live in the gym, perform total body workouts, at least 3-4 days of the week. Cardio should also be performed 3-4 times a week, which does not have to be performed in the gym.

Avoid 20 Weight Lifting Mistakes

When you lift weights, focus on the muscles that are being worked. Squeeze every muscle until you feel it burning. Leave your smartphone in the locker room and avoid distractions.

Train Smart Plan Everything

Random training yields little or no results. Before hitting the gym, decide what exercises you’re going to do (remember to have alternatives if the gym is busy) and how many reps and sets you’ll complete.

Alternate Steady State Cardio and HIIT

By alternating Steady State Cardio (Maintain a steady heart rate that’s high enough to burn fat) and HIIT (High intensity interval training) you will maximize results because your body will have a chance to perform active recovery, which will still help you lose body fat while healing the muscles.

Keep Cardio to a Minimum

Keep your sessions between 30-45 minutes a session.

Get Enough Rest

Rest is just as important as nutrition and exercise. Give your body time to recover between workout sessions.

Listen to Your Body

Middle-aged men need to take it a little easier on their bodies than they did 20 years ago. Make one step a time and don’t push yourself too hard.

Stretch Daily

In addition to your gym workouts you will need to stretch daily. Stretching will keep you from tearing muscles, joints and tendons. Perform dynamic stretches prior to your workout and static stretches after. Dynamic stretches are where you lightly bounce in the stretch. Static stretches are where you hold each stretch for 30-60 seconds and never bounce.

 

ebook1
button-free

What’s your biggest fitness challenge?
Leave a comment below.

Detox and Beautify Your Skin and Hair with Activated Charcoal

Activated charcoal is being used in cleanses to detoxify and re-energize; is it also the secret to healthy hair and skin? We think so…

activated-charcoal-beauty-benefits

Activated charcoal: an unlikely ingredient for skin and hair care’ that works!
Putting charcoal in your hair and on your face might not seem glamorous, but it’s proven to have many health and beauty benefits when used safely and properly.

Activated charcoal is not what’s used for grilling’ though it is a medical grade version of what’s used in air filtration systems. Activated charcoal is administered in hospitals as emergency treatment for poisoning; as chemicals bind to it, it can help remove them from the body. These days, people are using food grade activated charcoal internally to detox, in supplements and juices; it’s even being used to whiten teeth. What does this have to do with glowing skin and deep cleaned hair? Read on and find out.

Introducing the gritty black ingredient that will purify your skin and hair
It’s true: we’re suggesting you rub charcoal powder on your precious skin and hair. But we’re giving you this advice for good reason, as more and more people are finding themselves thrilled with the results of adding activated charcoal to their beauty routine. This is how it works: because toxins stick to the activated charcoal, it makes a good candidate for a deep cleanser and detoxifier. It’s all-natural and won’t add new chemicals to your skin and hair when you use it. Which means, less for your skin and hair to have negative reactions to’and less risk of your hair being weighed down or your pores being clogged with a new ingredient meant to clean.

Here are the best ways to use activated charcoal for the health of your skin and hair.
1. Make pores smaller and cleaner
Throughout the day, toxins from the world around us clog our pores. When your pores aren’t clear, neither is your complexion. Activated charcoal’when used in a face mask‘binds to and helps pull the dirt out of your pores, making them less visible (it’s the oil and dirt that makes them appear bigger). This leaves your face feeling fresh. (Use it with an exfoliating scrub to get the dead skin off and experience an even deeper clean.)

2. Take care of oily skin
Oily skin? Activated charcoal may be just the ingredient you need to balance things out. Used in a cleanser or mask, activated charcoal can pull the unwanted excess oils from your skin, leaving it smooth. You’ll want to do this sparingly’once or twice per week at the most’so that you don’t over-dry your skin. If you already have dry skin, best to steer clear of it for this use, as you don’t want to dry it out even more.

3. Treat acne
Depending on the specifics of your acne’how severe it is, what’s causing it and what else is going on’activated charcoal may be able to help. In soap form, it’s slightly gritty, which might provide just the gentle exfoliating you need. It will also absorb oils and toxins on and below the skin. You can use it as a spot treatment if you don’t want to use it on your whole face’just think of it as a mini mask for your blemish.

4. Deep clean your skin
Send your chemical-ridden deep-cleaners on a little vacation. You can find cleansers that contain activated charcoal in bars or bottles. It’s important that you don’t use these daily, as you don’t want to soak up the healthy oils and moisture your skin needs. Check out the other ingredients if you’re buying a liquid cleanser’some are designed to neutralize the acidity in your skin, others have deodorizing properties; some can even double as shaving cream. Buy the product that best suits your personal combination of needs and follow the directions on the bottle.

5. Soothe and heal bites, cuts and skin irritations
Whether you were stung by a bee or had a cut from the kitchen that’s wound up infected, activated charcoal can help speed the healing and relieve the symptoms. For minor skin ailments’including insect bites, stings, cuts, scrapes and minor infections’activated charcoal can be applied topically. The activated charcoal, when applied as a paste, helps absorb venom and infection. It will also bring down swelling and lessen pain. To make the paste: slowly add water to a bit of activated charcoal powder and mix until it is a spreadable consistency.

6. Rid your hair of toxins
Activated charcoal, when used on your hair, can pull out oil, dirt and toxins’just like it does for your skin. You can find regular and dry shampoos that contain activated charcoal. If you have very light hair, you won’t want to use the dry shampoo, as it may stain. In any case, try a test patch before using it on all of your hair at once. If you want to try activated charcoal on your hair, but aren’t sure you want to buy a bottle of a pre-made product just yet, you can make your own as you go. Just empty a capsule’or add a teaspoon’of activated charcoal to your regular shampoo and use as you normally would. The only thing you may need to switch up would be adding an extra since to your routine to get the colour fully out. The advantage to buying activated charcoal in powder or tablets is that it’s multi-purpose.

7. Add volume to your hair

When your hair feels weighted down it’s usually not only a feeling. If you’re carrying around enough dirt, your hair will start to sag and regular shampooing may not be getting it all out. Regular shampoos remove surface dirt, but activated charcoal will pull out even more. The other difference, and this is big, is that activated charcoal isn’t going to leave the residue regular shampoos will, so your hair will feel lighter and have more volume.

8. Remedy scalp conditions
Dandruff, redness, oily and itchy scalps may be relieved with activated charcoal. You can use it as a scalp treatment before you shampoo or can be mixed in with your shampoo. The activated charcoal will work on your scalp the way it does on your skin and hair: pulling out toxins and purifying. It’s unclear how deep into the hair follicle is being cleaned, but the results should be noticeable.

Get your very own activated charcoal from LUSH:

shopping