No More EXCUSES

Daily Exercise and Weight Loss

By now, most ‘New Years Resolutions’ to lose weight, get fitter, daily exercise, achieve a healthier lifestyle and weight loss – have at worst become a distant, guilt-laden memory, or at best lost their momentum and the prospect of the approaching ‘beachwear’ season with obligatory exposure of ‘less-than-wonderfully-toned’ wobbly bits become a bit scary! Fret not – help is at hand to lose weight!

A ‘daily dose’ of exercise is the way to weight loss and a healthy body and mind but only 24% of women and 35% of men actually do the government’s recommended ‘30 minutes of at least moderate exercise 5 times a week or more’. Introducing regular exercise into your life is probably easier than you’d think, and subtle lifestyle changes can improve weight loss, health, posture, well-being and confidence! Activity can be introduced into your daily routine and can make a world of difference in losing weight.

Starting the day with ‘daily’ exercise

• Whilst brushing your teeth – march on the spot – a great fitness exercise
• When towel drying your back – relax your shoulders, grasp one end of the towel near one shoulder and the other end by the opposite hip so that the towel lies diagonally across your back – dry your back up and down in a diagonal direction, then switch sides
• If you travel to work by car, try to sit tall and don’t slouch
• If you’re sitting on a bus or train, sit tall and hold in the muscles in the lower abdomen for 10 seconds, then release and repeat this through your journey
• Get off a stop earlier and walk briskly for the remainder of your journey. Do the reverse for your homeward journey and you may be able to clock up 20-30 minutes of exercise each day and watch the weight drop off

Exercising at Work

• Avoid using the lift, stair climbing is a great workout and can strengthen and tone your hips, legs and buttocks and great for weight loss
• Ensure your workstation is correctly set up and allows you to maintain a good posture with no straining
• Get up from your desk often
• Try this thigh toner: – sitting at your desk with feet flat on the floor, squeeze a bottle of mineral water placed between your thighs
• At the photocopier, stand tall and using the copier for balance, raise one leg behind you or to one side, keeping it straight. Repeat 8 times and then switch to the other leg
• At lunchtime, walk briskly to the shops/café – then fresh air will also do you good and help with losing weight


Not having time to exercise is the number one reason people give for not exercising. I do like the fact that you’re walking 20 minutes at lunch time. This shows you’re trying and really care about your health.

Don’t worry. Here are 5 easy to perform movements that you can do at your desk while at work. The exercises will help to get your muscles tighter and keep your mobility intact.

If possible, try to do these exercises in succession. If you’re unable to, then perform 2-3 exercises in a row and then continue the program when time permits. Ideally, I recommend doing the exercises twice per day while at work. However, it’s designed for you to use whenever possible during the long work day.

Perform 12-15 repetitions for each exercise (excluding the Abdominal vacuum) and then repeat each an additional time. The exercises can be performed each day.

Abdominal vacuum

Starting position:
• Sit tall in your chair

Movement:
• Start by exhaling absolutely every bit of air from your lungs.
• Pull the navel towards the spine as if I just told you to suck in your stomach. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as possible.
• You must hold the contraction very tight for at least 40 seconds.
• Benefit: In time, you’ll notice the abdominal area pulled in flatter. This exercise provides benefit with no crunches or repetitious movement.

Seated office chair leg extension

Starting position:
• Sit on your office chair with your feet on the floor spaced about 12 inches apart.

Movement:
• Contracting the quadriceps muscles, extend one leg (bending at the knee) until it is straight. The toes should be pointed up.
• Slowly return to the starting position.
• After completing the set on one side (12-15 reps), repeat on the other side.

Key points: • Exhale while lifting the leg.
• Inhale while returning to the starting position.

Water bottle alternating front shoulder raise

Starting position:
• Sit straight with your knees slightly bent and feet shoulder-width apart.
• Hold a water bottle in your right hand with your arm in front of you and your palms lightly resting on your thighs

Movement:
• Contracting the front shoulder muscles, lift your right arm in front of you until it is slightly above shoulder height.
• Slowly return the right arm to the starting position stopping just short of the weight touching your legs.
• Raise and lower your left arm in the same manner.
• After completing 12-15 reps on the right side, switch to the left.

Water bottle biceps curl

Starting position:
• Sit upright, feet forward and your head a natural extension of your spine.
• Hold a water bottle in your right hand with the arms hanging down at your sides and palms facing your body.
• Keep your wrists straight throughout the exercise.

Movement:
• Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is just short of touching your shoulder.
• Slowly return to the starting position stopping just short of the elbow fully extending.
• After 12-15 repetitions, repeat on the other side.

Key points:
• The upper arm should remain stationary throughout the exercise.

One-arm tricep kickback

Starting position:
• While seated, bend forward very slightly.
• Hold a water bottle in your right hand or just make a fist. Bend the elbow at a 90-degree angle pointing behind you with the upper arm not quite parallel to the floor.

Movement:
• Contracting your triceps muscles, move your lower arm back until the bottle or fist is pointing away from your body to the rear of the room.
• Slowly return to the starting position.
• After completing the set on the right side, repeat on the left side.

Key point: • Your upper arm should remain stationary throughout the exercise.

Exercise at Home

• Walk up and down stairs a few times – especially if you’ve been seated all day
• Whilst waiting for the kettle to boil or talking on the phone, rise up onto your toes, squeeze your buttocks together and gently bend your knees then straighten up again. Repeat a few times
• Instead of using the remote control, sit on the edge of your seat, keep your back straight, stomach tucked in, buttocks squeezed then stand up and sit down 5 times before getting up to change TV channels

Housework Exercise

• When vacuuming, use long drawn out movements and use your whole body rather than just the arm; draw in your abdomen and take deep breaths. When ironing, stand tall and pull in your abdomen
• When loading/unloading the washing machine or dishwasher, try repeated squats, keeping legs slightly apart and your back straight – lower slowly but don’t go so low that you can’t get back up again!

Socialising and Exercise

• Meet friends slightly earlier and have a 30-minute walk together before or after your dinner/movie
• Enjoy social activities such as a swim, bike-ride or dancing – it makes a change from eating and drinking!
• Take turns to choose an activity for you all to do – you’ll end up trying things you might not have thought about – who knows, it may open up whole new horizons!

So, if you need to exercise but don’t know where to start, perhaps try to incorporate some of these suggestions into your daily routine. It could help inspire you to make your lifestyle more physically active. Good luck and enjoy!

It’s a good idea to consult your GP or chartered physiotherapist before embarking upon any new exercise regime and weight loss. If any of these exercises cause you discomfort, stop immediately and seek medical advice.

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