work place workouts for obese

Workplace sometimes becomes a place of stress and fatigue. The average adult sits for 8-10 hours a day. Almost 40% of Americans are overweight or obese. Sitting at a computer desk all day can increase the risk for diabetes, metabolic syndrome, heart disease, arthritis, and certain types of cancer.  

People spend hours on the computer with high levels of concentration. This leads to fatigue and tiredness. To keep yourself fresh and energetic during work hours, a few methods can be followed which will give you complete relaxation to the entire body and you can work more efficiently. Here are a few tips to preventing the dreaded �secretary spread� and whittling the waistline while you work. Healthy and easy methods to reduce tiredness while at work Keep a good posture by holding your back straight. This might not be possible always, but keep trying and you can do it. Keep moving your body frequently. During the breaks, stretch your body and relax
Here are a few simple excercises that can be followed during work hours Have a deep seating and Straight up your back. Also Straighten your arms and push down your chair and lift yourself. Now, take deep breaths and Straighten your upper half of the body. Breath for about 5 times. Do this every 40 minutes.
Put your right hand on the back of chair and put your left hand on the right thy, and twist your upper half of the body by applying a little pressure. Move your lower part of the body the other way by breathing out. Do this on both the sides. Breath in while in normal position and breath out while your stretch.
Move to the edge of your seat. Straighten your legs and keep your heels down and toes straight. Bend and move your upper half of the body down as like your navel touch your thigh. You can stop moving down your body as and when you feel. Keep natural breathing while you are bending. Move up slowly. Repeat this 3 times slowly.
Stand up next to a table which is as high as your waist. Stand 1 and half feet away from the table. Put both your hands on the table and open your legs to the breadth of your shoulder. Now slowly straighten your body and legs
Now slowly bend without folding your hands or legs by moving your hip backwards and bringing down your head. You might have to hold your grip properly on the table and rest on your heals. While doing this take deep breaths.
Now after bending, put one of your legs a step forward and stretch further. Do the same for the other leg also.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet�sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you�re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. 

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup  crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose Salt Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt. Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Opt for fresh or frozen vegetables instead of canned vegetables. Cut back on salty snacks such as potato chips, nuts, and pretzels. Choose low-salt or reduced-sodium products. Try slowly reducing the salt in your diet to give your taste buds time to adjust.   healthy eating tips