Exercise to Lose Weight Quickly for Those Who Work From Home

Many of us with a home-based job, such as freelance writers or computer graphic designers, are deskbound throughout the day. We use our desk computer or laptop to accomplish our work almost all of the time. Naturally, we become physically inactive and eventually put on weight. More importantly, this kind of working habit is not bringing any benefits to our health.

Is this the typical day of your work-from-home routine?

• Wake up in the morning.


• Migrate from your bed to the breakfast table.


• Bring along a mug of coffee to your working table and switch on your computer.


• Work for 4 hours, with perhaps a pee break in between.


• Lunch time, walk a few steps to the kitchen and heat up some food in the microwave oven. Or, simply call for food delivery.


• Continue working for another 3-4 hours.


• Take a break, watch TV on your living room couch.


• Start preparing dinner for yourself or your spouse who is coming home to join you.


• At night, you either continue working because your project deadline is tomorrow, or you relax on the couch with your spouse for some night TV programs.


• Go to bed because you feel so exhausted, although you are tied to your desk and chair for 90% of time throughout the day.

If your answer is a 'Yes', then it pretty much explains why you put on weight.

Human bodies are built to move, but too often we put ourselves in a cage. We have bodies designed to race across the savannas, but we now live a pretty sedentary lifestyle due to job obligations.

Coupled with issues like overeating or not eating healthily, no wonder weight gain is such a common problem nowadays.

It is important to exercise in order to lose weight quickly, to keep in shape, and to be healthy. Of course, if you continue to stick to you daily dose of donuts, do not expect a two-lap jog around your old high school track to offset the calories you consume.

Exercise alone is not very efficient. It is equally important to change your diet, too. With a healthy, nutritionally well-balanced diet, you are more likely to prevent weight gain or even lose a few pounds for a while.

Vice versa, diet alone is unlikely to sustain weight loss or weight maintenance is you don't incorporate exercise as part of your overall health program. The more you exercise, the easier it is to prevent weight gain or lose weight. Below are some simple things you can do everyday to ensure you get the weight loss exercises you need.

1. Get adequate and quality sleep.

Good sleep habits are conducive to exercise. When you sleep well, you feel more energetic to exercise the next day. If you feel tired and sleepy during the day, you are less likely to get much physical activity throughout the day. In addition, when you are tired, you tend to eat more, using food to make up for the lack of energy. Often, you end up eating the 'wrong' food (i.e. chips, burger, ice cream, etc)!

2. Walk, walk, walk.

Walking is probably the easiest and best weight loss exercise in the world. It may be all you ever have to do to lose weight quickly. You can brisk walk in the park, or just within your neighbourhood. It would be ideal to brisk walk at least 30 minutes for 5 times a week.

"Walking is the best exercise for to lose weight!"

3. Walk the treadmill.

If you don't like walking outdoor, or when the weather is bad, then you may want to walk on a treadmill at home instead. While walking on the treadmill, you can catch up on your favorite TV shows. That way you won't have to give up watching TV while maintaining your weight loss plan.

4. Set a good exercise routine to lose weight.

Lack of time appears to be a common limiting factor in most lifestyles. That is why you should schedule your daily routine, say a week ahead, to make time for exercise. Everyone should exercise as much as they can without letting it interfere with work or family life. After all, when you prevent weight gain or lose weight, you prevent many health problems at the same time.

1. If you have the concern of whether you are physically up for a walking routine, then it will be best to consult your doctor first before you start walking on a regular basis. Your doctor will be able to structure a regular walking schedule for you based on your current health situation.

2. Simply walking is not enough, you have to know how much you've walked. If you walk just fifty steps one day and hundred steps on another, then you won't know how many steps you need to walk off the pounds. Try to use a tool called pedometer to help measure the number of steps you walk everyday. By knowing your daily walking stats, you will want to increase the number of daily walking steps. This will actually help to keep you motivated. :)

3. For walking to become an enjoyable experience, put on the right exercising attires, e.g. loose-fitting trousers that allow free movement of limbs. Don't wear tight-fitting clothes that restricts your movements and makes you feel uncomfortable. Also be sure to put on athlete shoes so that your feet are comfortable while walking. If you wear the wrong shoes you will soon get bored of walking due to the pains and aches on your feet. Worst, you could end up with muscle injuries!