Are you desk bound at work all day? Do you need some tips to burn more energy? We ask our fit friend Nik Toth to tell us a little bit about how to burn more energy through the working day…
They say that sitting is the new smoking and I’m inclined to agree with an estimated 77% of employees spending their workdays seated.
According to the Australian Bureau of Statistics, in recent decades there has been a decline in physical activity due to the increasingly sedentary nature of many forms of work. Add in activities such as watching TV or spending hours on the internet or scrolling through social media and you begin to see that we have a recipe for disaster on our hands!
The survey found that only 38% of Australians aged 18 and over met the recommended physical activity guidelines while worldwide, physical inactivity is the fourth-leading risk factor for mortality, contributing to 6% of deaths worldwide.
While being desk bound is non-negotiable for many of us, it’s not all doom and gloom as there are a few things you can do throughout the day to improve your health and boost your metabolism in the process.
Here are some of my top tips for better health despite having a desk job.
Get Up Every Hour
Make a point of getting out of your seat, doing some stretching and filling up your water bottle every hour. The more you stand and move, the better your your body, muscles and your digestive system will be. If your boss will let you have a stand up desk, that would be great too!
Furthermore, drinking water can help your system eliminate waste products and hydrate your body so it is important to drink around 2.5- 3 litres per day, even more if you have exercised that day.
Lorna Jane girls love to keep active, but did you know that resistance training can increase your metabolic rate and keep you burning calories long after your session has finished?
Studies have shown that while cardio can burn fat on the spot, those who lift weights can reap the benefits of a calorie burn for up to 38 hours after they have completed their session, with an estimate of 60 calories being burned per hour post workout.
Make sure you are completing 3-4 resistance sessions per week. I would suggest doing your workout in the morning as it will energise you for the day ahead. Plus, if you miss your morning workout you still have the option of fitting it in at lunch or after work.
Whether it be taking the stairs instead of the lift, walking to your public transport options of choice or parking a little further away so you have the chance to walk, take every opportunity possible to move if you can.
Incidental exercise is a great way to keep your body moving and your energy flowing so try to make it a habit to always take the route that requires the most energy.
Increase Your Omega 3s
Studies show that those who are low in Omega 3 fatty acids are more prone to depression. Further studies have shown that Omega 3 fats change brain activity levels too.
Consuming these healthy fats are not only essential for our minds, but they are also great for keeping us fit as they can help you burn more body fat, as well as improve your mood, skin, and reduce inflammation in the body.
Increase your intake of Omega 3’s by eating Oily, fatty fish such as mackerel, salmon, trout, herring, sardines, and anchovies, Flaxseed & chia seeds, Hemp seeds, Walnuts, Soybeans, Sweet red peppers.
Throughout her life, Nik was very unhappy with her body and quickly became a ‘serial dieter’ which lead to her to a damaged metabolism, feeling bloated, fatigued, having digestive issues and putting on weight.
After years of constantly jumping from fad to fad and feeling low, Nik finally decided to embark on a wellness journey and study holistic nutrition and fitness.
Based on her own journey and experience with thousands of clients in groups and 1:1, she developed her signature Lean Body Formula, which since has helped transform thousands of women’s bodies and their relationship with food. It has become the go-to weight loss program in the industry. She is passionate about sharing her passion and knowledge with every woman, and helping them create a body they feel confident in and can be proud of.