April 12, 2010

ANOTHER Sneaky Way to Burn Extra Calories When Working in Front of Your Computer

by Mary Lou Kayser in Strategy | 31 Comments

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In my first post about a sneaky way of burning extra calories during the day, I recommended that anyone working in front of a computer all day replace their chair with an exercise ball.

The response to that post was terrific, so I thought I would share another sneaky trick for burning extra calories with my readers.

What you want to do is get yourself a couple of sets of hand weights and keep them by your workspace. For women, I suggest getting a set of 2-lb weights and a set of 5 lb weights. For the guys, 10 lb and 15 lb weights would probably be a good place to start, but if you are already a fitness animal, you can adjust accordingly.

When you find yourself with a few extra minutes when you aren’t typing (and let’s face it — none of us is typing the whole time we are in front of our computers!), pick up one of the weight sets and do some arm work. The great thing is, you are already sitting on an exercise ball, so all you need to is make sure you have enough space around you to get the proper range of motion.

I have put together a short video below showing you some simple weight lifting exercises you can add into your day while sitting at your computer. No more excuses that you don’t have time to exercise! Of course you have time to exercise!

Watch here now…

See how simple that is? And believe me — 16 bicep curls here and 16 tricep lifts there can really add up over time, burning extra calories and giving you that cut muscle definition that is so sexy. 🙂

Now as is true for ANY new exercises, make sure you consult with your medical professional before starting any new program. Better to be safe than sorry!

In closing, I want to give a shout out to my beloved chiropractor, Dr. Randall Fish, who is the inspiration behind me using an exercise ball instead of a chair. Had I not seen his receptionist sitting on a ball, I would still be struggling in my old non-ergonomically friendly office chair and getting less and less fit every day!

If you like what you read here, go ahead and share it with the world with a retweet or on Facebook. Help other home based entrepreneurs become healthy!

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About

Mary Lou Kayser

Mary Lou Kayser is a bestselling author, poet, and host of the Play Your Position podcast. Over the course of her unique career, she has influenced thousands of people to become more powerful as leaders, writers, and thinkers in their respective professional practices. She writes, teaches, and speaks about universal insights, ideas, and observations that empower audiences worldwide how to bet on themselves.

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  2. You’re funny, Nelson! The great thing about the ball is it doesn’t FEEL like work! It feels like fun 🙂

  3. Really awesome video, Mary Lou ~ thanks for inspiring and empowering people to get moving while sitting at their computers! I sit on my stability ball at my computer about 75% of the time ~ not only is it great for posture and core work, but it actually keeps me way more focused (bc if you relax too much, well you’ll fall off!) 😉

    The personal trainer in me has to add one thing ~ to ensure you are activating your core (which is essential to protect your low back), be sure to pull your belly button back toward your spine ~ really for any excerise it’s good to be conscious of, but particularly anything like the tricep exercise where a lot of people tend to just arch their back and throw their belly forward. Not only dangerous, but you’re losing out the added core strengthening and sculpting benefits!

    Thanks so much, off to grab some weight….:)

  4. Wow Mary Lou…this post and video were brilliant and you are a natural in front of the camera!

    This info is an essential for EVERYONE who has a working computer and as you mentioned, the need is also, ever so great for our children and young people, who are in the process of forming their bodily structures.

    I immediately got my weights and did the exercises along with you…Awesome Lady!

    Thanks for sharing,

    Linda.

  5. Mary Lou,
    You are a life saver! Not only is it a way to work out, but also releases stress and focuses your mind. Now, about those shoulders….. 🙂
    Have a great one!
    Val

  6. Hi Linda, So glad you have weights and are willing to do the exercises! Little things done every day add up to huge results over time…it’s not difficult to do and the pay off is HUGE! (figuratively speaking, of course) 🙂 Thanks for your enthusiasm!

  7. Pretty soon we will be the buffest and fittest home based entrepreneurs that ever lived! Thanks for your support, Val!

  8. Hi Beth, Thanks for that awesome tip about being conscious of our abs as we sit on the ball! After all, the whole point is to strengthen that area and make our backs and abs super strong and stable. So glad to know you are in the exercise ball “club” so to speak. 🙂

  9. Extremely valuable post Mary Lou. Not just for us internet entrepreneurs, but for anybody that has a lot of desk work to do every day.

    I also have found that “standing” is a good alternative to all the other things. If you can position your keyboard or laptop on a table or shelf that is mid-chest high, and work standing for an hour, then sitting for an hour, etc., it really helps. Also, while standing, it is more natural to be contracting the abdominal muscles and breathing properly.

    Whatever you do, the main thing is to avoid just slouching hour after hour at your keyboard.

    I also want to give a quick thanks to Beth Allen who reminds us to activate our core on a conscious level. This is SO critical to maintaining proper muscle and skeletal harmony, especially when you are working so many hours in a sedentary position.

    Again, Mary Lou… great post. I hope we all raise our consciousness levels to the physicality of our seemingly cerebral tasks out here.

  10. Hi Mary Lou,
    Great ideas. I’ve had a few friends use the exercise ball for seating while they work and they too had fantastic results. Maybe it’s time I give it a try too. Thanks for this excellent tip. You Rock!
    Krista

  11. Thanks Mary Lou,

    I go for a run 3 times per week. I don’t have any weights under my desk but did think about getting a mini trampoline to bounce on during my lunch breaks 🙂

    Is that a dream board I see on your wall? Looks great 🙂

  12. I love it! 🙂

    These are some fantastic exercise tips…I’m going to go find my ol’ exercise ball and weights and give it a try.

    Thank you so much for the great value you are providing.

    Heather

  13. Hi Mary Lou, once again you share a great gem to help us all with the battle against the bulge. Having a greater awareness of the things that can be done to maintain or improve our physical condition is so helpful. Thanks for sharing this tip!

    ~Kara

  14. Boy you are a slave driver Mary Lou…I mean an inspiration! LOL!

    OK, I just got a dumbell that I will keep by my desk and will use. How did you get so smart?

    Isn’t it amazing that the little things we do every day can make such a big difference in our life.

    Thanks for being a great coach and example. Hopefully, your next post won’t be about doing a set of push-ups between emails… oh no, did I just give you an idea? Ah! LOL!

    Be Well,

    Terry

  15. This is great Mary Lou! I sit at my desk all day, come home and sit in front of my computer so this will definitely be something I do. I tried the ball I have but it is not tall enough so will need to invest in a new “chair” for my desk! I think I will wait on the weights – one step at a time! lol! Thanks for sharing this.

  16. Wow, what great ideas….and I love your intriguing title! Your tip about using the weights reminds me of the principle behind Jeff Olson’s book The Slight Edge – simple steps, when taken consistently, will compound over time and create magnificent results. Thanks for your knowledge and advice!!!

  17. David, Thanks for bringing up the option of standing while at work on the computer. This is indeed an excellent change of pace and gives the body a chance
    to realign itself. Too much sitting — even on a ball — just isn’t healthy!

  18. Krista, Thanks! You Rock, too! And even more so once you get yourself a ball! 🙂

  19. Gavin, Thanks for sharing your thoughts here! Glad to know you have a fitness program. Running is excellent…I look forward to hearing about your mini trampoline escapades once you get one! 🙂

  20. Heather, Like I wrote to you on Skype the other day, We will be the Fittest Tribe out there! 🙂

  21. Hi Kara, Yes indeed, the battle of the bulge is ongoing, isn’t it, especially for us Moms who work from home. Conscious decisions about our health can keep us young and fit for years, though, when we make that choice!

  22. Just for you,, Terry, my next post will indeed be all about doing push ups…using the ball! LOL Thanks for your fun response. I appreciate your contributions!

  23. Hi Jan, If the ball you have is too small, you definitely need a larger one. I use a big one — don’t know its size, but at 5’8″ it allows me to sit with my feet flat on the floor and my legs at a 90 degree angle to the floor. Just a thought, anyway! Getting the hand weights near your desk is definitely one of those small steps that can lead to an amazing journey over time!

  24. Hi Kathy, The Slight Edge is one of my favorite books. I love the stories Jeff Olson shares, and the timeless principles of success. Fitness is like that: East to do, Easy not to do. It’s like anything else in life — it’s a choice. Glad to know you are making the smart one! 🙂

  25. Hi Mary Lou

    What an excellent post – and video – you’re a natural in front of the camera!

    I have some small weights that haven’t been used for such a long time and this post has prompted me to fish them out of my wardrobe! (I know exactly where they are … I regularly stub my toes on them when I put clothes away!) – and before anyone says it … yes, I know I should just move them out of the way! lol

    I just KNEW that you were going to say younger people slouch! I sat up straighter and pulled my shoulders back just before you said it! Guilty! I LOVE the exercise for helping with that – thank you! I genuinely need help with that.

    Although this has nothing to do with working at a computer, for another arm toning tip, I also have some wrist weights that I often wear when I’m hanging out washing. They don’t weigh much at all, but boy, do they feel heavier by the time I’m finished! They have made a noticeable difference to my arms, plus, sometimes I wear them when I’m ironing, just for that little bit extra toning time. 🙂

    As Kathy mentioned too, my favourite book is “The Slight Edge” and I recommend it to anyone who’ll listen! lol It applies to every part of our lives, doesn’t it?

    I’m glad I found your blog (via Darlene Davis) – I’ll be back! 🙂

    ~ Kylie ~

  26. Hi Kylie! Wow, thanks for such a thoughtful and detailed comment! 🙂 I am so glad to hear you are proactively addressing the challenges people who work on computers all day face with their health, most notably posture and lack of motion. Those hand weight reps when done consistently overtime WILL yield results. I look forward to getting to know you and your blog as well!

  27. Hi Mary Lou

    Fantastic tips. I know what you are saying, these are so easy to do and there is NO excuse what so ever not to do.

    In my work schedule I usually work for 50min and then 10min break (learned from Eban Pagan),I just walk around, drink water, read something during that time. Now, this is something I can include as well.

    Thanks and very grateful for sharing!

    Damayanthi

  29. Pingback: Making Time For Exercise | Today is What You Make of It

  30. Hey Mary Lou… what a FABULOUS blog you have, here!

    The content, design… the whole layout looks GREAT! You’ve definitely developed your own distinct brand …it’s got a wonderful, engaging flow to it… Congrats! it feels inviting => MaryLouKayser.com

  31. Chris, Thank you so much for the wonderful compliments on my blog! I am glad you felt invited and enjoyed what I am sharing here.

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