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九个小方法助你边工作边减肥

你可能需要在桌边办公,但是你没必要坐着来完成工作。让办公室运动成为你工作的一部分吧——试试这九个小技巧助你边工作边减肥

Make the most of your commute 善用上下班时间

Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you drive to work, park at the far end of the parking lot.
步行或者骑自行车上班。如果你搭公车上班,可以提早几站下车,然后走路去公司。如果你开车上班,那么就将汽车泊在停车场的较远端。

Look for opportunities to stand 尽量站立

You'll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk-or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.
站姿比坐姿能消耗更多的热量。请站着接电话。更好的办法是试试站式桌子,或者准备一张高工作台。站着吃午饭。改变用短信和电话联系其他办公室和工作台的方式,请亲自走过去。

Take fitness breaks 健康小憩

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
轻快地散一会儿步或者做一些轻柔的拉伸运动,不要只是端着咖啡或者茶点在休息室闲逛。将你的下巴尽量弯向胸前,直到感觉脖子后部有拉伸感,或者慢慢将双肩向上耸立。

Trade your office chair for a fitness ball 用健身球代替座椅

A firmly inflated fitness or stability ball can make a good chair. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other exercises during the day.
一只充足气的健身球可以作为一把理想的椅子。这有助于提高你的平衡能力并增强你的核心肌肉。你甚至可以利用健身球来做墙下蹲或者其他锻炼。

Keep fitness equipment in your work area 在办公区域放置健身器材

Store resistance bands-stretchy cords or tubes that offer weight-like resistance when you pull on them-or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks
准备一条阻力带(拉动的时候,伸缩的绳子或者管子会产生阻力),或者在抽屉里放对小哑铃。在开会或者工作的时候做一做屈臂运动。

Get social 结伴而行

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes-and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
组织一个餐后散步群,你身边一定会聚集同样喜欢运动的人,这可以让大家保持定期运动的动力,分享友情,并在困难时相互鼓励。

Conduct meetings on the go 组织移动会议

When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
如果可行,安排步行会议或者集体讨论。在室内碰头,如果天气好,可以把步行会议安排在室外。

Pick up the pace 加快步伐

If your job involves walking, do it faster. Keep your chin up and your shoulders slightly back-and remember to breathe freely while you walk.
如果你的工作需要步行,加度,抬头挺胸,自由呼吸。

Try a treadmill desk 试试跑步机办公桌

If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill-with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk-you may be able to walk while you work.
如果你已经准备好将办公室运动更进一步,那么可以采用需要集中更多精力的步行工作法:将你的工作台放到跑步机上,立好电脑显示屏,放好键盘,或者准备专门的跑步机办公桌,这样你就可以一边工作一边走动。

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