Getting Healthy
Remember to Move
Staying active is key to good fitness, but this can be a challenge for those who work a desk job. "Office workers need to get up and be active for at least 60 seconds every 60 minutes," says Matthew Richter-Sand, CEO and founder of NX Fitness in Santa Monica, Calif. "Set an alarm so you don't forget. Not only is sitting for extended periods dangerous to your long-term health, but every minute you sit is another minute that you're not burning any calories!"
Stay Hydrated
We know water is essential to overall good health and also plays a crucial role in helping us stay fit. "Our survival, metabolism and muscle repair—post workout—depends on it, so if you want to shed pounds, you have to stay hydrated," nutrition coach Allie LeFevere says. She recommends purchasing a reusable water bottle and experimenting with the amount of water that is best for your body and activity level.
Hit the Weights
Every effective workout routine includes resistance training, so make sure to incorporate weights into your program. "Lifting weights burns fat and uses more energy than your self-torturing cardio exercises," says Mike Clancy of MikeClancyTraining.com. "The trick is to always make it harder the next time. You did 20 reps last time? Great. Do 21 today. You used 10-pound dumbbells? Great. Use 12-pound dumbbells next workout. Each workout must be a step up from the previous one."
Get Outside
Staying active in the sun can have several benefits that help you maintain a healthy lifestyle. "Play a game or do some yard work on a sunny day," Clancy says. "This will cause you to sweat, take in some vitamin D from the sun, add color to your skin and keep your metabolism elevated. Talk about efficiency!" However, before heading out the door, remember to use a sunblock of SPF 30 or greater to prevent burning, he adds.
Eat Healthy Snacks
To keep your metabolism in high gear, include two healthy snacks a day into your diet. "Fruits and veggies contain fiber, which keeps the stomach feeling full and the digestive organs healthy," Clancy says. "This helps when you're trying to keep intake low to reduce body fat and storage. Many fruits and vegetables also contain water, which makes these natural foods an easy choice for hydration and satisfaction." He recommends melon, spinach, cauliflower, strawberries, blueberries, asparagus and watercress.
Take the Stairs
It's easier and faster to take the elevator, but climbing the stairs is another opportunity to stay active. "Stairs are a great way to stimulate the lower half and create an increased heart rate," Clancy says. "Spend a few extra minutes each day walking up and down a flight of stairs to regain some movement and circulation in the legs and hips. As an added bonus, stretch out your calf muscles to loosen up the knees and ankles."
