Office workers tend to lack exercise because they spend the entire day sitting. Due to busy work schedules, it is also difficult to find time to exercise separately. Let's learn about simple ways to exercise during the commute.

 

◇ Doing the 'Drop-in Exercise'

 

It is good to do "drawing-in exercises" when standing on the bus or subway. It is an exercise that helps you lose weight simply by changing your standing posture. The method is simple. Stand in place with your back straight, then pull in your stomach feeling as if your belly button is touching your back, apply force, and hold for about 30 seconds. It is recommended to repeat this for 30 seconds whenever you remember throughout the day. Consistently practicing drawing-in exercises strengthens the central abdominal muscles, specifically the rectus abdominis. It is also beneficial for relieving back pain because muscles around the spine, such as the external oblique, transverse abdominis, and internal oblique, are strengthened together, enhancing spinal support. Additionally, consciously pulling in your stomach repeatedly causes muscle contraction, which can also increase basal metabolic rate.

Using the stairs

 

If you choose to walk up the stairs instead of using the escalator on the subway, you can not only achieve weight loss benefits but also improve hip shape and cardiovascular health. Climbing stairs burns nearly twice as many calories as walking on flat ground. Based on a 30-minute period, walking on flat ground burns about 120 kcal, while climbing stairs burns about 220 kcal. Therefore, it helps prevent obesity, enhances physical fitness, and evenly trains the lower body muscles.

When climbing stairs, keep your back, waist, and shoulders straight, and walk with your heels touching the ground as if pulling your lower abdomen inward. If you tighten your hips at this time, the hip-up effect will be enhanced. However, people with weak knee joints or arthritis should avoid overexerting themselves when climbing stairs.

 

Do not lean backrest

 

There are ways to exercise even while sitting on public transportation seats or working at an office chair. When sitting in a chair, do not lean your back against the backrest; instead, sit upright with the feeling of lifting the crown of your head toward the ceiling. If you usually bend your back or relax your abdomen while sitting, your abdominal muscles weaken, causing your belly to sag easily. Combining this with the previously mentioned draw-in exercise helps strengthen the abdominal and core muscles, preventing belly fat from forming. Increasing abdominal muscle mass also boosts metabolism and promotes the breakdown of body fat throughout the body. There is also a way to strengthen thigh muscles while sitting. Simply sit on a chair and hold a heavy book between your thighs, then hold the position.

 

 

How to secretly lose belly fat after arriving at work © Provided by Health Chosun