Many of us spend a lot of time at work. Those of us who spend all day sitting at a desk with little motivation to move will often turn to snacks to boost our mood, and extra kilos will begin to creep on as a result. It’s so easy to make excuses for not exercising – “I don’t have the time” or “I’m too busy at work” – so we’ve come up with some simple yet clever solutions to help you stay focused.

1

Eat Regularly

No matter how busy you are, you should not skip any meals. If you don’t have time to sit down and enjoy a proper meal, you can opt for a meal replacement or nutritional drink. Skipping a meal causes your body to crave food which will make you eat more than you actually need, and your weight will increase as a result.

2

Drink Enough Water

Up to 70% of the human body is made up of water. Drinking enough water is essential for burning fat. Also, drinking water can make you feel fuller, which helps to reduce the amount of food you eat.

3

Prevent Swollen Feet After Sitting for Long Periods of Time

Sitting in one place for too long can cause fluid retention, also known as edema, in the legs and lead to poor circulation throughout the body. Pinched nerves are another result of sitting too long and are mostly felt in the neck, shoulders and lower back. Placing a tennis ball or similar object on your chair and gently rolling it under your thigh can help improve blood circulation and alleviate edema.

4

Maintain a Good Sitting Posture

Maintaining a good posture while seated is important. When sitting down, keep the waist, back and neck straight and your chin slightly retracted. When working at a computer, keep the palms and forearms in line, and hold your elbows at the sides to create an L-shape with the arms. Position your knees at the same height as your hips, keeping your feet flat and rested on the floor. Avoid crossing your knees and bending your legs to reduce the risk of poor blood circulation and scoliosis. Poor leg positioning could also lead to your calves getting bigger and becoming more prone to varicose veins.

5

Do Easy Exercise

Sitting for long periods of time may cause edema, our muscles will get stiff and weak and it can lead to putting on weight. In severe cases it can even result in metabolic disorders. Taking 30 minutes of moderate exercise at home every day will help build muscle and contribute to better health.

6

Get Sufficient Sleep

Your brain will release growth hormones while you sleep, which help to break down fats. If you consistently get too little sleep, the growth hormones will be suppressed, and the body’s fat-burning performance will be affected. Also, staying awake late into the night may tempt you into snacking. Foods such as cup noodles, potato chips and other high-fat, high-energy snacks are unhealthy and not good for keeping your weight under control.

At-home workouts – getting healthy together!

Upper limb training



Lower limb training

Prepare a delicious nutritional drink /
meal replacement in

30
seconds

Bodykey by Nutrilite™ Nutritional Drink Mix

Black Pepper Mushroom

BodyKey by Nutrilite™ Meal Replacement Shake

(Chocolate Flavor / Vanilla Flavor / Café au lait Flavor)

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