Weight loss: Effective 15 minute exercises to fit into your day when working from home

Working from home: Performance coach provides exercise tips

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Exercise is essential for both a healthy body and mind and can easily help you to lose weight. Implementing fitness into your daily routine should not take long and there are even ways of doing it while multitasking.

There are many ways of making your spare time productive, including using it to do exercise.

Even if your day is jam-packed, it is possible to keep fit while doing other things, such as when you are waiting for the kettle to boil or even while having a Zoom meeting from your home.

Feel Good Contacts has teamed up with personal trainer Badrul Islam to share tips on how you can fit exercises into your working day, without even having to set aside time for it.

With many people now working from home and sitting for eight hours a day or more, it is important to implement exercise into your routine to avoid weight gain and unhealthy habits.

Even when doing exercise from the comfort of your own home, Badrul advised having a glass of water at hand to make sure that you stay hydrated.

As well as aiding weight loss, exercise can make you feel more energised throughout the day and even help your working performance.

To start off the day, it is important to stretch as this can help you maintain good posture and consequently reduce back and neck pain.

Badrul recommended grabbing a towel or broomstick and holding the object above your head with straight arms, rotating it back and forth slowly.

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Next, try some bottle dumbbell over-the-head presses, which can be done sitting on a chair.

Hold a bottle of water in each of your hands, with your hands next to your ears.

Push your arms up past your head and down again, keeping your arms straight when stretched in the air. This will help keep your arms toned and reduce fat.

Badrul also recommended doing bottle dumbbell skull-crushes in the morning, again using bottles filled with water.

Laying on the floor with your knees up, hold the bottles in each of your hands and extend your arms over your chest, keeping them straight.

Then, tilt your arms 20 degrees so that your hands are over your face, before bending your elbows so that your hands come towards your shoulders.

Extend your arms back to the starting position, but do not move your shoulders while doing this movement.

Another tip to increase the body flow in your body during working hours, aiding weight loss, is to stand during meetings instead of sitting.

Badrul recommended doing standing calf raises during telephone calls, which is when you stand with your feet shoulder-width apart and toes pointed forwards, before raising yourself up onto your toes, and then lowering yourself down again.

During the morning or afternoon, when making yourself a cup of tea, it is worth squeezing in some exercises while the kettle is boiling.

Badrul advised doing bottle dumbbell curls, which consists of holding a water bottle in each hand and extending your arms on either side of your torso.

Then, keep your elbows tucked into your ribs, flex them until your hands almost align with your shoulders, and then slowly extend again.

Doing knee tucks is also beneficial for weight loss. To do them, sit at the edge of your chair and hold onto the chair’s arm, before bringing your knees and ankles together and raising your knees.

At the end of your day, if you have time, t is worth going for a brisk walk outside to get your body moving and having some fresh air.

Badrul commented: “Your health is more important than any amount of pay.

“So be mindful of the length of time you’re sitting. Doing so can mean a long and healthy career for years to come. In addition, prioritising a healthy sleep pattern over social activity, will increase your energy, speed up recovery and boost your productivity.”

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