Wednesday, October 21, 2020
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10 High Carbohydrate Foods That Are Super Healthy

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According to many Researchers, a high carbohydrate diet makes people have lower BMI (Body Mass Index) than those who opt for a low carbohydrate diet. On top of having lower BMI compared to a low carbohydrate diet, a high carbohydrate diet also provides more vitamins for the body. Those vitamins you can get are Vitamins A, C, foliate, carotene, iron, calcium, magnesium although it provides a low amount of zinc, sodium, and B12 for the body. It is a big topic as to which type of diet works better but, what is recommended for anyone is the type of diet that does not require too much sacrifice, the type of diet that is easier for you to follow. Because if you do the diet that is much more difficult for you to follow, chances are, the diet might not be too effective.

If you choose the High Carbohydrate diet, the following are the foods that are highly recommended for you to have a more effective weight loss journey.

Oats

This is probably one of the healthiest foods available. It is packed with vitamins, 9525-rollednakedoatsminerals, and antioxidant. This food, when raw, contains 66 percent carbohydrates wherein 11 percent of that is fiber. Compared to other grains, oats contain lots of protein which is why this is also a good choice of food for someone who is trying to bulk up or someone who is working out.

Since oats is rich in fiber, it is very filling so you will feel full for a longer period of time. With that, you will most likely lose weight because you would no longer be having more food intake.

Quinoa

Quinoa is a nutrient-filled seed that is gaining popularity around the world because of its many qualities. A cooked quinoa is said to be 25 percent carbs and this food is white-quinoa-royal_3therefore a high carb type of food. One of the benefits a person can get when eating quinoa is that it helps regulate blood pressure. It is also gluten-free which is why it is a good substitute to wheat when you are in a gluten-free diet or if you are have gluten intolerance. Since it is also high is protein and fiber like oats, it is also very filling when you consume it. Therefore, you can last your day longer without needing to eat some more. That then translates to lesser food intake which then helps in losing weight.

Kidney Beanskidney-beans

Kidney beans, like quinoa and oats, is also a carbohydrate-rich food with 22.8 percent carbs which is composed of starches and fiber. Kidney beans is also a good source of protein as well as vitamins, plant compounds, minerals, and high amounts of antioxidants like isoflavones. What should be always noted when you are planning to add this to your diet is that it is toxic when raw so always eat it this properly cooked.

Blueberriesblueberry1

Blueberries is probably the favorite in this list because it is delicious so eating this is always a treat and it is a perfect eat on whatever time of the day. It is also a good partner to quinoa, or oats, or yogurt, or nuts, or any easy to prepare food. Though like any typical fruit which is hugely composed of water, blueberries contain 14.5 percent carbohydrates. Aside from that, it also contains a huge amount of vitamins like Vitamin C and Vitamin K, minerals, and manganese. Blueberry also contains anti-inflammatory properties which aids in the proper function of the internal organs of the body. Aside from that, it also protects the body from any oxidative damage.

Beetrootsbeetroot_pic300

Beetroots, otherwise known as beets, is a root vegetable that looks very attractive because of its very vibrant, purple/pink color. This root vegetable is contains 8 to 10 percent carbs that is made up of sugar and fiber. Although it has a very low carb content compared to others on the list, it does not mean it is not an effective food for losing weight. It is a delicious food that can be juiced, or eaten raw. With inorganic nitrates as one of the big benefits you can get from consuming this food, you can be assured that consuming this food will help in lowering blood sugar levels and it may even decrease any risk of contracting several diseases.

OrangesOrange-Fruit-orange-34512922-2738-1825

This is probably one of the most popular and easy to find fruits around the world so it will be easy for you to find this even at your local market. Oranges contain 11.8 percent carbs. This fruit is also a great source of fiber, Vitamin C, B-vitamins, and potassium. It is also rich in citric acid and antioxidants. Perhaps the most unknown property of oranges is that it helps prevent kidney stones and that it helps the body absorb iron from the food which in effect, helps in fighting anemia.

Potatoes or Sweet Potatoespotato_png2391

These root crops are most likely the most popular sources of carbohydrates. This is what many people around the world, especially Asians, substitute to the regular white rice. It contains 18 to 21 percent carbohydrates which is a bit lower that how much percentage of carbs quinoa or oats contains. Potatoes and sweet potatoes are also good sources of Vitamins A, C and Potassium and is a good antioxidant. Like quinoa and oats, this root crop is very filling which is why consuming this will help you feel full much longer and that, in effect will help you lessen your food intake. Lesser food intake means that you would not gain some weight but that does not necessarily mean that you are not living a healthy lifestyle or that you are already starving yourself. It is more of your body’s food intake being regulated.

BananaBunch of bananas

Banana is a popular fruit around the world. While there are a lot of varieties to choose from, the most popular is the Cavendish as it is big, sweet, and it has a long shelf life. 23 to 25 percent of this fruit contains carbohydrates in the form of starches and sugar. Unripe bananas contain more starches while it contains much more sugar when it is already ripe. Banana is popularly known as a great source of Potassium. On top of that, this fruit contains Vitamins B6 and Vitamin C. Thanks to its high Potassium content, this fruit can contribute in lowering the blood pressure and in improving the heart’s overall condition.

Apples

This fruit may be around 80 to 90 percent water but despite that, it contains 13 to 15 RedApplepercent carbohydrates! It does not provide that much vitamins and minerals compared to other fruits but it is a great source of Vitamin C, antioxidants, and of course, it is also a great source of lots of different plant compounds that are good for the body. Apple decreases the risk of some types of cancers, and it also help in controlling the body’s blood sugar level. Since it is also rich in fiber, it helps you last your day longer without feeling hungry and without having cravings. That means lesser food intake without feeling very hungry!

ChickpeasChickpea-Pictures

Chickpeas may not be a very popular choice but, you might want to change your mind after you find out the benefits in consuming this. Otherwise known as garbanzo, chickpeas contain a whopping 27.3 percent carbohydrates and 8 percent of that is fiber. It is a good source of protein as well which makes it a really good choice for a high carb diet and in bulking up. It contains vitamins, minerals, as well as iron, B-Vitamins, and phosphorus. This is truly a not so popular, but heavily beneficial food choice for losing weight and bulking up!

There are still other complex carbohydrates foods that are very helpful in losing weight when you opt for a high carbohydrate diet but these ten are the easiest to find and are the most popular ones! If you want to lose weight without sacrificing some good foods and really great minerals that your body can benefit from, you might want to consider a high-carbohydrate diet.

Sugar Detox

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Do you want to get rid of the toxins in your body which oftentimes make you feel bloated, make you look dull, make you more susceptible to diseases? Do you want to lose some weight? Do you want to boost your mood and your energy for you to have better days? Do you want to live a healthier, happier lifestyle? The easy, effective solution to that is Detox.

Among all the things you can work on when you detox, what is likely the most important to work on is the sugar addiction. Anyone who gets addicted to sugar cannot be blamed because like what is said, sugar is up to ten times more addictive than heroin or cocaine. Sugar is like an opiate within the brain. When one experiment was conducted wherein the subjects were given sugar on an intermittent-feeding schedule for a month, they began displaying behavior traits associated with drug abuse. When the subjects were no longer fed with sugar, they craved for it, and they experienced the same effect as those who stopped taking addictive drugs.

Why is it important to work on sugar addiction? Because if you have too much sugar in your system,

  • Pathogenic bacteria, parasites, and yeast, feed off sugar. This means that the more sugar you have in your body means you are inviting more of them in your system.
  • You will have high blood sugar level
  • There is a huge possibility that you will gain a lot of weight and it might even lead to obesity, which is starting to become a major concern in the world today with 13% of the population being obese.
  • Sugar, and not fat, highly contributes to the body’s tendency to get diseases which is why if you consume a lot of sugar, there is a bigger risk of you getting sick.
  • Your body will suffer from chronic diseases.
  • You will be diabetic.
  • You will have bad mood swings, terrible feelings, low sex drive, and you will feel tired most of the time.
  • It will affect your sex life
  • And many more…..

What should you do? Overcome that addiction through detox.

Saying it is not as easy as doing it. As what we have mentioned, sugar is very addictive which is why overcoming food addiction or sugar addiction is a struggle, an uphill climb. It does not mean, however, that it is because you are not disciplined, or that you lack willpower, or you are too weak to resist.

Say no to your sweets, especially the liquid ones.detox

This is probably the most difficult thing to do, which is to avoid sugar and artificial sweeteners. There is no secret or shortcut to cutting out the addiction from your routine. You just need to be strong and disciplined enough to truly cut it out.

That decadent cupcake near that is being sold by the popular bakeshop across the street? That irresistible brownies you saw when you were passing by a shop when you were on your way to a friend’s place? Turn your back on those. They are not filling so if you have them especially on an empty stomach, you tend to consume a lot before you become full and really satisfied.

That frappucino from your favorite coffee shop? That favorite powdered juice you love to have as refreshment? The tempting, sweet, refreshing soda? These are the drinks that encourage your cravings and consuming them on a regular basis leads to obesity and diabetes. It is said that a can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. So, aside from contributing too much sugar on your body when you consume them, it will tempt you to consume much more food. That is the perfect recipe for gaining weight really quick, for making the body weak, and for making your body more susceptible to diseases.

Switch to better and healthier food options. It is certainly not easy but, you will get along quite okay afterwards. It is always the first few steps that are challenging but, after a while, the healthier foods without those sweet foods or drinks will be your new “normal”.

Check if there are hidden allergies that trigger your cravings

It is going to be much more challenging for you to avoid sugar if you have an underlying condition that basically has put you into that state where you crave very often. You might need to go to the doctor if deemed necessary so that you would be able to detect. It is proven that you crave a lot for food you are allergic to and most often the culprits for that are gluten and dairy. Without them, you feel lousy and you then tend to want more of it.

Have protein-rich foods and fiber rich foods… and lots of it!detox

Protein plays a very vital role in balancing your blood sugar and insulin. It also aids in curbing your cravings. On top of those, it helps detoxify your liver so your liver can function much better. Consumption of protein-rich foods are very ideal for breakfast. That way, you can jumpstart your day happily and healthily, and you would feel full that you will not crave for anything in the middle of the day.

For foods that are great sources of proteins, go for eggs, cottage cheese, yogurt (preferably greek yogurt), cheese, beets, wheat germs, chicken, and nuts. If you can’t be bothered or when you are in a rush, you can always opt for protein shakes. They are generally very easy to prepare and can still provide you with a lot of protein that you will need to keep your body going. For Protein Shake recipes that are easy to make, or recipes that do not need protein powder, or recipes that are a bit complicated to do but can be great treats, click here.
For food that are great sources of fiber, you can go for cereals, wheat bread, muesli, apples, pears, lentils, brussel sprouts, kale, artichokes, cauliflower, asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, and broccoli. Not much into fruits and vegetables? You can juice them! If you want to check easy to make, truly enjoyable and refreshing juices, click here.

For ideal breakfast options that you will surely enjoy and love, click here.

Have foods that are anti-inflammatory.

Studies show that inflammation contributes to the imbalance of blood sugar, insulin resistance, pre-diabetes and type 2 diabetes. This is why aside from avoiding foods that trigger inflammation like refined carbohydrates, sodas, shortenings like margarine, and fried foods like French fries, consumption of anti-inflammatory foods are equally essential.

Foods that fight inflammation are almost the same as those foods that are rich in fiber like spinach, broccoli, kale, beets, tomatoes, nuts, and fruits like strawberries, blueberries, and oranges. Some foods that are also good for fighting inflammation are fishes like salmon, tuna, trout, and mackerel.

Bring with you healthy snacks that you can eat when you are out

Ready your containers where you can put your snacks before you leave your apartment. It is best that you always have with you in your bag some foods that are good for you so that, in case you get hungry, you can just pull something out from your bag. When you are hungry, anything you see will look very tasty and you will want it. Usually when you are at public places, most of the foods that are readily available are sodas, chocolates, chips, and other unhealthy options. When you have something in your bag, you would be able to avoid those foods, and eat what you packed instead.

What are the snacks of foods you should pack? Those that are rich in fiber so that it is good for the health, good for curbing the appetite and the cravings, and are very filling. That way you will avoid overeating, you will feel full for a long period of time and you are keeping your body healthy. Those that are easy to pack and not messy to eat are slices of apples or pears, a cup or two of any kinds of berries like blueberries or strawberries, nuts, and fiber-rich crackers. For further options on what you can eat for snacks, click here.

Have enough Sleep

This is always a part of any advice for those who want to lose weight, for those who want to do detox, for those who want to build muscles. Yes, this is a common advice for those who want to live a healthier and happier lifestyle and it is for a reason. Sleep is what the body needs for it to rest, to recover from the stressful long day or any suffering it has endured, or any kind of recovery overall.

The best role that sleep portrays in getting rid of sugar consumption? Sleeping actually helps curb the sugar consumption by dealing with the appetite hormones. When you are awake, you tend to need enough energy to sustain you and the best option most people tend to go to for the energy they require is anything sweet. In one study conducted, when they deprived college students with just two hours of their recommended sleep has led the students to having higher hunger hormones, a decrease in their appetite-suppressing hormones, and a heightened increase in cravings for sugars and even refined carbohydrates.

Do some de-stressing

It might take some while off your day if you distress but it helps make a huge difference not ondetoxly in your mood, but also to your overall well being because your hormones will “act up”. When you are stressed, the cortisol in your body increases as well and that would result to hunger and cravings, and it will also cause belly fat storage.

When you de-stress, it does not mean that you should go to a spa and have a massage, or go to the beach to unwind, or go to the mountains for some fresh air. You can do this small activity that is proven by studies as an effective activity for de-stressing. Just do deep breaths. Deep breaths relax and soothes your body effectively. Aside from that, studies say that when you take deep breaths, you activate the vagus nerve, which is a special nerve in the body that shifts the metabolism of the body from storage of fat to burning of fat, and in result, would quickly take you out of that stressed state you are in.

The advised way of taking deep breathes to effectively de-stress is by breathing in for five seconds and breathing out for another five seconds. You do it seven to ten times, ideally before or after meals.

Take craving cutting supplements

Optimize your Vitamin D level because, studies show that when you have low Vitamin D level in your system, the hormone that helps you turn off your appetite will not work and you will tend to get hungry all the time regardless of whether you eat a lot of food or not.

Take a supplement that is rich in Omega 3 because high level of omega 3 does insulin control and also the body’s inflammation.

Also, consider taking natural supplements for craving control like glucomannan fiber which is a very helpful fiber in the reduction of spikes in insulin and sugar that drives cravings.

Chromium is also good for blood sugar balancing and it also helps in controlling cravings.

When it comes to taking good care of the body and getting rid of bad habits, it really is not very easy and it definitely is not effective in just a blink of an eye or just a snap of a finger. It is not magic. Do not get discouraged if you feel like there is no use. Do not give in even if it is super tempting already that the difference between you and that sugary food is just an inch away. Always remember that what you will do is hard but in the long run, you will benefit from it tremendously.

Nothing is much more important than a healthy mind and a healthy body. Diseases that you will acquire because you live a very unhealthy lifestyle where you just give in to your cravings or desires are difficult to live by as these diseases are chronic ones that you cannot easily get rid off with just proper diet and exercise and detox.

So, do the right choice and start you sugar detox now.

How to Get Rid of Belly Fat

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Belly fat is a concern not only for people who are overweight or obese but also for people who are also skinny. This is a common problem especially for those who work in the office where most of their time are spent seated. Getting rid of belly fat is believed to be the most difficult to work on but, it is not impossible. You just need determination, discipline, and of course patience. Why patience? Because you will need to understand that this is not something that can happen overnight, in a blink of an eye or in just a snap.

Proper diet and the right type of exercise are of course, what should be worked on. In terms of exercise, it is not just any exercise that you have to do. You have to do the types of exercises that hits those love handles directly.

Here are a few tips you can follow:

Avoid sugary and starchy foods

Most studies say that fighting belly fat is 80 percent proper diet so that means choosing fiber-rich and protein rich foods over starchy and sugary foods. Instead of drinking sodas, calorie-rich flavored coffees and artificially flavored juices, drink water. If you are craving for those kinds of drinks, go for zero sugar ones as there are some that are available. You may also opt for fat burning fruits and vegetables you can easily juice to help you not only in avoiding sugar rich foods, but to also in absorbing the nutrients and fat-burning properties that you can get from them. For list of great, delicious, and very nutritious juice recipe of fruits and vegetables that can give you high fiber, high protein, fat burning properties, click here.

Avoiding sugary drinks also means avoiding sugary foods as well. Avoid those decadent cakes on birthdays, or those attractive cupcakes on celebrations, or those sweet candies that you always have at your office cafeteria. If you crave for them, go for crackers or wheat breads instead. You may also go for dark chocolates as replacement because dark chocolate is good for the health.

Fiber rich and Protein rich foodsweight loss

Fiber rich foods are foods that can help you feel full for long periods of time. Since you feel full, you will tend to eat less and you will also crave less. Research has already proven that people who add 12 grams of fiber to their diet lost a quarter of an inch around their weight without modifying their diet. Protein rich foods are likewise important in your journey towards getting rid of belly fat because around 30 percent of calories per gram of protein are burned in digestion as compared to only 8% of calories in carbs. That is a huge difference and that is surely a big contribution to weight loss.

 

Lifting and then Cardio afterwards

Do some lifting and exercises that hit your love handles or your belly. When you are very tired already, go for a run or a jog. You may also do some dancing or biking if you want. With your body still on fire after that very tiring lifting and workout, doing cardio right after will give greater effects to the body.

Do not be a Couch Potato

Yes, you may be tired from working the whole day and you need to rest but if you continue on giving in to what your sedentary body wants, then you will not achieve that result you want to achieve. When at the office, do not just sit there and stare at the screen or just sit there and check your social media accounts. Do some small exercises. For list of the exercises while at work, click here. If you do not want to miss your favorite TV series, you can watch while on your threadmill or while you are doing simple exercises like jog in place, jumping jacks, and other exercises which you can do while in front of the television. But of course it is much recommended that you skip the TV series and go for an undisturbed workout.

All of these are things that can be done by anyone. Getting rid of the fat is possible; it is just a question of when you want to do it. Why not now?

Exercises You Can Do at or Near Your Desk

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exercise

As we progress and as we go along with the fast-pacing kind of lifestyle of the world most adults get the type of job that is more on seating in front of a computer for eight hours. Those types of job that does not necessarily require having the muscle move a lot. The routine that can be noticed among adults today, especially the adults who work in the ofexercisesfice is, some minutes seated in a bus, car or train going to work, then more or less eight hours seated in front of the computer or piles of papers at work, minutes more seated when commuting going home, and then after dinner, they seat in front of the television and relax.

Having this type of routine five times a week does not do the body any favor at all. This type of routine often leads to gaining a lot of weight as there is little to not much body movement. Aside from gaining a lot of weight when most of the time during the day, you are seated, you also get to develop poor posture, it would also be more likely that you strain your eyes, back, neck and wrist and you will also have tense muscles. Aside from having a bad effect to your physical self, office jobs tend to make you feel really bored and it would more likely lead to depression and stress. One of the surveys conducted at Yale University has shown that 29 percent of the workers feel a bit or extremely depressed at work. This stress that is usually felt can lead to cardiovascular diseases, depression and other health issues. It may also even lead to very low energy level even if the body is well rested.

Now, with this dilemma at hand, how do you deal with this kind of routine so that you can avoid the adverse effects of having an office job that makes you sit most of the time you are in the office? Well of course, you have to exercise. You do not need to go to the gym to exercise, and you most definitely do not have to leave the office for simple exercises to be possible. All you have to do is spare some minutes when possible. Probably when you have to breath for five to ten minutes, or it is your tea break and you still have a few remaining minutes to dedicate to exercise. There is always a way, you just have to swim your way to it.

Aside from doing your body a favor as you do this anyway to combat the routine’s adverse effects to your body and mind, you will also actually do the company you work for a favor because exercises, no matter how simple and short they are, help in boosting the mood and it improves your concentration. When your mood is better and you can concentrate much more, you will definitely become more productive at what you do.

Below are some of the best and simple exercises you can do at or near your desk.

Jogs and jumps

These are the best cardio exercises you can do and you need not to go far to do it. You can jog and jump in place anyway. The first chance you get, you can do jogs and then the next, you can do some jumps. You get your heart racing even in just 45 seconds of doing so which means, for a break or a rest that lasts for five minutes, you can already do a lot of favor for your body, and of course, your heart.

Bring small things that can help with your exerciseexercise

The most common thing that someone whose job is mostly in the office would bring are elastic bands and hand gripper. You can use these things to exercise your arms really well especially when they are free like when you have to read long files and emails, and when you are watching a video or you are hearing an audio with your earphones on. Bring some dumbbells as well. These dumbbells can be used for simple lifting that you can do while you are on a call, while working on your computer, while walking around, or while doing some exercising and you want that exercise to be more effective and a bit more challenging. You can use dumbbells in almost everything you will do in the office, except of course when you are in a meeting or when both your hands are occupied. But, you can just imagine the many things you can do to keep fit when you have dumbbells with you.

Maximize the use of the wall

Have a wall near you? You can use it for exercising. You can do so by leaning your back against the wall and you bend your knees as you slide down the wall until you reach to the point when your thigh is already parallel to the floor. If it is too simple and too boring for you and you feel like you can still give your body some help for more fat burning, you can try crossing your left ankle to your right knee and then switch. You can do this exercise while you are talking to a workmate or while you are reading an article, or while you are checking your phone.

Do Some Walking…or lots of them

Going to talk to a colleague two floors down or you have to tell your boss something, quit the ignore the messaging app or the e-mail and instead, walk to his or her office or cubicle and, do not take the elevator going down. Take the stairs as you go there and still take the stairs when you go back to your cubicle. Whenever possible, opt for a walk instead of taking the easier route. Do some walking at least every thirty minutes. It is not only good for the body to be moving and be more alert. It is also to improve the circulation of blood in the body. Less body movement means not having the needed circulation of blood in the body which is why it is important that you do a lot of movements whenever you find the opportunity to do so.

Abdomen Squeeze

This is a simple exercise you can do when you are seated during a meeting, when you are taking some calls, or when you are reading papers. You can even do it when you are walking! All you have to do is take a deep breath and then, tighten your abdominal muscles. Bring them in towards the spine as you exhale. Hold the squeeze for eight to ten seconds and then let go. Do this ten times.

Below are some more of the guided exercises you can do to while at work

Simple Exercise 1 (Working on legs while seated)

When you are on your seat, straighten both of your legs for at least 10 seconds. After holding for at least 10 seconds, lower your legs to the ground but do not have them touch the floor. Do this for ten times or even more if you can. If you are still not that fit to do the exercise with both legs, you can use just one leg first and move on to the next leg after the 10 (or more!) reps. If, however, it is too easy for you and you want a bit of a challenge or you want faster fat burning, strap some weight on your ankle. Of course, heavier weight means it will be more challenging. The thing is, heavier weight also means faster fat burning.

Simple Exercise 2 (Semi-squats)

Stand up and have your feet 12 inches apart, with hips positioned as if you are seating on a chair. Reach your arms forward and have your hands be at the same level as your shoulders. Then after that, you stand and as you stand, you move your arms backwards to as far as you can go. Do at least ten reps. Should you want it to be more challenging and more effective, have a pound of weight on each hand.

Simple Exercise 3

Go behind your chair and hold it as you will be needing it as your support. As you are holding the back of your chair, kick a foot back then aim your heel to the top of your thigh. Slowly lower the foot back down after and then do the same to the other leg. Do at least 15 reps for each leg, go do what you have to do, and then do 15 more reps. You can also do this with the wall as your support. Be creative.

Simple Exercise 4 (Shadow Boxing)

Do some shadow boxing. Boxing moves do not look really helpful when you do it because it will not make you feel that tired when you are doing it but, you will eventually feel how it worked on your arms after a day. Even just a 30 second shadow boxing can make a difference without tiring you out immediately which is why you can do some shadow boxing for a minute(and even more). Just make sure that when you are doing this, you have a bit of space so you will not end up hitting anything or anyone. To add a bit of challenge on this one, you can use half a pound of dumbbell for each hand. If you do not have dumbbells, you can use your water bottle and fill it with water for added weight. This exercise is a good cardio exercise as well but it is mainly focused on toning your arms and chest. So, learn the proper way on doing hooks, jabs, and uppercuts and then, you are all set.

Simple Exercise 5 (Wall push-ups)

With this exercise, you should remember that you have to use a sturdy wall so cubicle dividers, tall chairs, and even glass walls are not recommended. Stand two feet away from the wall, lean forward until your palms are up against the wall. This pose will, in effect, have your arms parallel to the ground. And then, bend your elbows so your body is close to the wall. Hold for three seconds and then push back. Do at least 15 reps. You can do this exercise while you are waiting for your photocopies to be finished, or while you are waiting for the water dispenser to heat your water. You can also, of course, do this when you have a few moments to spare.

Simple Exercise 6 (Shoulder shrugs)

You can simply do this by just pulling your shoulders as high as you can and roll them forward. You do forward rolling twenty times and do backward rolling twenty more times. This is very easy and you can do it wherever you are, and whenever you feel like doing so.

Simple Exercise 7 (Little dips)

This exercise can be done by using either your chair or your table. Just make sure they are sturdy and that they can support your weight. So using your chair or table, your hands on the edge and then slowly bend your arms to lower your body for about five to seven inches lower than the surface of the object you are using for support. Raise your body through straightening your arms. Do this for ten repetitions at least three times a day for you to feel its effects to your body.

These are just few of the simple but surely very effective things you can do for you to be able to move your body and exercise when you are in the office. There are a lot more you can do. What you should always keep in mind is what, whenever possible, move! You are waiting for the photocopier to finish the 300 copies you need? Do some wall push-ups or shadow boxing, or you may also jog or jump in place. One of your hands, or both hands are free? Get your dumbbells and do some lifting! There are a lot of ways for you to still be fit and fabulous while you are in the office and you are seated most of the time. You just have to find a way for you to be able do those simple exercises.

It is sometimes very discouraging especially if you are by nature, a sedentary type of person but, you have to always remember that your body needs care. It does not only end in giving your body the proper nutrition it needs. Your body also needs to get some stretching and some action for it to function properly and greatly. When your body functions well, you will look good and feel good overall!