3
WAITING FOR COMPUTER AND E-MAIL TO START UP
14. set-a-goal standing posture check
Stand upright, confident, and proud. Good posture prevents back pain and makes you appear slimmer and taller—some estimate as much as five pounds slimmer and one inch taller. Start the day off right and make good posture your goal. Whenever you stand, do a quick posture check. Use every opportunity to stand—while taking calls, organizing files, and, of course, checking your mail. Concentrate on posture as you stand and walk around. Remember, what you train is what you get! That is, if you frequently slouch, that’s what you’ll have when you look in the mirror. Every time you move is an opportunity to train your body for better posture.
Stand with feet hip-width apart and the center of each foot parallel.
Distribute your weight evenly on each foot. Lengthen behind your knees. Align your knees above your ankles.
Draw your abdominal muscles inward. Keep your pelvis level and align your hips above your knees.
Lift your breastbone upward as you draw your lower rib cage inward. Align your shoulders above your hips.
Relax your shoulders. Allow your arms to hang at your sides with palms in.
Lengthen the back of your neck, drawing your nose inward. Align your ears above your shoulders.
SECRETS OF SUCCESS
As you stand with good posture, notice the feeling of lightness and length along your spine. Slouching puts more pressure on individual spinal joints. Standing tall aligns you with gravity and reduces stress to your body. Invest in supportive shoes for a strong foundation. If you have flat feet, get good arch suport.
One minute of standing burns 2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
2 calories × 5 days per week = 10 calories
10 calories × 50 weeks per year = 500 calories
500 calories ÷ 3,500 calories per pound = .14 pound
By standing for one minute per day, instead of sitting, you can burn off almost ⅛ pound per year. Standing burns twice as many calories as sitting. Stand as often as possible to use more energy.
15. hit-a-home-run elbow butterflies stretch
Release tension in your neck and shoulders while you wait for your computer to get fired up. Start the day right by counteracting the tendency to collapse your chest while sitting at your desk. Greet the day feeling refreshed, open, and ready to make it happen.
Sit with good posture.
Place your fingertips on the back of your head, thumbs on the base of your skull.
Inhale deeply as you hold your elbows out wide, squeezing your shoulder blades together and feeling a stretch in the front of your shoulders and chest.
Exhale as you bring your elbows together in front of your nose, feeling a stretch in the backs of your shoulders and in your upper back.
Continue to open and close your elbows as you breathe deeply, releasing tension in the upper back, chest, and shoulders. Continue for at least thirty seconds.
To increase the upper back and neck stretch, drop your chin toward your chest as your elbows are in the forward position. Breathe deeply, releasing tension and stress with each exhalation as you hold the stretch for up to thirty seconds.
SECRETS OF SUCCESS
Move through a comfortable range of motion. Keep shoulders relaxed and breathe deeply. Try to keep the feeling of openness across the shoulders and the lift in your chest during the day.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By adding one minute of desk stretches per day, you can burn off almost ¼ pound per year.
16. did you see that e-mail? chest stretch
As you read lengthy e-mails, use the time to stretch your chest and shoulders. This stretch is particularly valuable to counteract rounded shoulders from the tendency to slouch as you sit at your desk. The more aware you become of your posture during the workday, the less you will slouch.
Sit with good posture with your shoulders relaxed, arms at your sides and palms facing in.
Clasp your hands together behind your lower back. Keep your abdominal muscles tight to support your lower back.
Inhale.
Exhale as you squeeze your shoulder blades together and gently lift your hands to stretch your upper chest and the front of your shoulders.
Inhale as you hold the stretch.
Exhale as you gently try to increase the stretch by further lifting your clasped hands.
Breathe deeply as you hold the stretch for at least thirty seconds. Repeat, if desired.
SECRETS OF SUCCESS
Avoid arching your lower back. Stretch only to the point of moderate tension, moving gently and deliberately. Increase the stretch by trying to bring your palms together.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By stretching for one minute per day at your desk, you can burn off almost ¼ pound per year.
17. sit-up-and-succeed chest and shoulder opener
Lengthen your posture with this energizing stretch that counteracts the tendency to slouch. You will feel better and project a more confident image. Confidence in the office is always great, especially when asking for your well-deserved raise.
Sit with good posture with your shoulders relaxed and your arms at your sides.
Spread your arms out wide as you reach toward opposite sides of the room. Rotate your palms upward and lift your arms overhead. Stretch your fingertips as if you want to touch the sky.
Gently clasp your hands together. Inhale as you arch your upper back and lift your breastbone upward. Exhale as you hold the stretch.
Continue to breathe deeply as you stretch and lengthen your torso for up to thirty seconds.
For an additional back stretch, lower your clasped hands in front of your chest. Breathe deeply as you relax your shoulders and spread your shoulder blades wide across your back.
Repeat by reaching your arms wide, then lifting upward to continue stretching for another thirty seconds.
SECRETS OF SUCCESS
Feel your chest, back, and torso open and lengthen as you reach wide and then up. Breathe deeply and follow the flow of energy through your body as you stretch to the point of moderate tension. Release tightness as you exhale.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By stretching for one minute per day at your desk, you can burn off almost ¼ pound per year.
18. “good morning!” side and wrist stretch
Greet your colleagues with a friendly and energizing wave as you sneak in a stretch that improves the health of your back and wrists. Keyboarding stresses your wrists. Waving warms up your wrists by lubricating the joints, thereby reducing your risk of wrist injury and helping you to feel great.
Sit with good posture with your shoulders relaxed and your arms at your sides.
Lift your left arm, palm up, in a long arc overhead until your palm faces down. Feel the stretch in the side of your torso.
Continue stretching through the side of your torso as you move your wrist side to side as if you are waving to a colleague. This wrist movement warms up your wrist joint and improves wrist mobility.
Continue to breathe deeply as you stretch and wave for up to thirty seconds.
Repeat on the other side.
Avoid arching your lower back by keeping your abdominal muscles pulled inward. Focus on lifting upward and outward. Avoid collapsing into your waist.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By stretching one minute per day at your desk, you can burn off almost ¼ pound per year.
19. “who else is here this early?” seated spine twist
Check out who made it to the office as early as you did and enjoy a stretch for your lower back and hips that also lubricates the joints of your spine. Spinal rotation is an important movement—if you don’t do it, you will lose the ability to turn at the waist. So take a look around the office and keep your back healthy.
Sit with good posture with your shoulders relaxed and your arms at your sides.
Keep your hips and feet facing your desk as you rotate your waist, ribs, and shoulders to the right and bring your left hand across your right thigh. Sit up tall, keeping length through your spine as you rotate your neck and look over your right shoulder.
Inhale as you lengthen your spine, keeping your shoulders level. Exhale as you try to increase the stretch, using your left hand against your thigh for leverage. Breathe deeply as you hold the stretch for up to thirty seconds.
Repeat on the other side.
SECRETS OF SUCCESS
Avoid forcing a stretch. Instead, ease gently into an increased range of motion by stretching to a moderate point of tension. See yourself in your mind’s eye moving smoothly and easily.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By stretching at your desk for one minute per day, you can burn off almost ¼ pound per year.
20. “what’s on top of my filing cabinet?” one-legged squats
While you survey the forgotten coffee cups and misplaced phone messages on top of the filing cabinet, lower yourself down on one leg for a closer look. Use good technique to simultaneously tone your hips and thighs and improve your core muscles and balance. Try some one-legged squats while you’re talking on the phone to really test your powers of concentration. Good balance prevents falls, and avoiding falls prevents injuries, including fatal accidents. Challenge your balance daily. It just might save your life.
Stand upright, hold in your abdominals, and relax your shoulders.
Place your right hand on a filing cabinet, chair, desk, or wall for support.
Stand on your right leg as you lift your left thigh and bend your knee. Squeeze your right hip to stabilize yourself.
Inhale as you bend your right knee and lower your hips as if you are going to sit in a chair.
Exhale as you return to standing position.
Continue for eight to twelve repetitions or for thirty seconds.
Repeat with the other leg.
VARIATION
To make the squats a little more challenging, try not using the cabinet for balance.
SECRETS OF SUCCESS
Use your core muscles and tighten your abdominals to keep your posture strong. Avoid dropping your head forward. Lengthen the back of your neck to keep your ears above your shoulders. Keep your knee over your foot.
One minute of one-legged squats burns 10 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of squats per day, instead of simply standing in your cubicle, you can burn off a little more than ⅔ pound per year and tone up your hips and thighs.
21. “hand me a thumbtack!” triceps hammers
Prevent underarm jiggle while your co-workers think you’re redecorating your cubicle with inspirational posters. Keeping your triceps strong enables you to push open heavy doors, push yourself up from armchairs, and hammer nails. Fill up your water bottle for an instant portable weight.
Stand in front of a wall with a weighted water bottle in your right hand.
Take a generous step back with your right foot and keep your weight on the ball of your foot. Keep your abdominal muscles tight to support your lower back.
Raise your right arm to shoulder height and bend your elbow, lowering the weighted hand toward your right shoulder.
Exhale as you straighten your right arm as if you are hammering a nail into the wall.
Continue for eight to twelve repetitions or for thirty seconds.
Switch sides and repeat.
SECRETS OF SUCCESS
Use your core muscles and tighten your abdominals to keep your posture strong. Avoid arching your back. Keep your shoulders relaxed.
One minute of triceps hammers burns 10 calories.
One minute of standing burns 2 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of triceps hammers per day instead of standing in your cubicle, you can burn off a little more than ⅔ pound per year and tone up your hips and thighs.
22. “good morning, neighbor!” office walk
When you’re ready to get your morning coffee, use the time to take a large lap around the office, greet your co-workers, and enjoy an energizing walk. Just be sure to avoid Wanda in accounting who brought in those cinnamon buns!
Stand with good posture.
Pull your abdominals in slightly to support your lower back.
Look forward as you keep your head and chin level and your shoulders relaxed.
Bend your elbows 90 degrees and hold your hands in relaxed fists with your palms facing in and your arms swinging rhythmically.
Walk at a moderate pace so that you can greet your co-workers.
Keep moving like you’re eager to start your day. Break a light sweat.
Maintain a twenty-minute-mile pace.
SECRETS OF SUCCESS
Hold an empty mug in one hand so that when you pump your arms, it will look like you’re doing it because you’re carrying your mug. Walk to another floor to add even more distance and an extra stair climb.
One minute of walking at a three-mile-per-hour pace burns 4.2 calories.
One minute of standing burns 2 calories.
ONE YEAR
4.2 calories × 5 days per week = 21 calories
21 calories × 50 weeks per year = 1,050 calories
1,050 calories ÷ 3,500 calories per pound = .3 pound
By adding three minutes of walking per day, you can burn off up to 1 pound per year.
23. early-bird coffeepot curls
Before you pour your morning cup of coffee, add a few lifts with the coffeepot. Your biceps will benefit from the extra toning. For a real challenge, beat your co-workers to the pot so that you can lift it when it’s brimming full and at its heaviest. Enjoy the rewards of your labor as you sip your very fresh coffee.
Stand with good posture, holding the coffeepot with your right hand.
Inhale as you straighten your right arm, lowering the coffeepot as low as possible without spilling. Keep your wrist neutral and your elbow close to your waist.
Exhale as you bend your right elbow and lift the coffeepot up toward your right shoulder.
Continue for eight to twelve repetitions or for thirty seconds.
Switch sides and repeat.
SECRETS OF SUCCESS
Use your core muscles and tighten your abdominals to keep your posture strong. Move slowly and deliberately. Avoid spilling the coffee.
One minute of coffeepot curls burns 10 calories.
One minute of standing burns 2 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of coffeepot curls per day instead of simply standing, you can burn off a little more than ½ pound per year and tone up your arms.
24. keeping-your-eyes-on-the-prize standing back extension
Focus on your goals—or just check out what’s on the ceiling—while you give your back some needed relief. This stretch relieves stiffness from sitting for long periods of time and helps to maintain a healthy curve in your lower spine. It also counteracts the negative effects of slouching. Just say no to rounded shoulders and a collapsed chest.
Stand with your feet hip-width apart. Place your hands on your lower back.
Inhale slowly as you gently arch your lower back, using your hands for support. Take your head back only as far as you are comfortable. Avoid arching your neck too far back.
Exhale while returning to an upright position as you draw your abdominal muscles inward to support your back.
Repeat three to six times as comfortable.
SECRETS OF SUCCESS
Do not do this stretch if you experience any discomfort. Breathe deeply and slowly, aiming for a breath cycle of ten seconds. One inhalation and exhalation equal one breath cycle.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By standing and stretching your torso for one minute per day, instead of sitting, you can burn off almost ¼ pound per year. Keeping your spine flexible helps you to maintain a healthy back and to avoid aches and pains.
25. no-limits stairwell bun-blaster
Deliver interoffice messages in person. Your office building’s stairwell is the next best thing to a piece of cardio equipment. Climbing stairs burns almost ten times more calories than taking the elevator. Tone up your buttocks and legs, get your heart pumping, and energize yourself.
Stand upright, hold in your abdominal muscles, and relax your shoulders.
Place your entire right foot on the step.
Push down on the step, lifting yourself up, feeling your buttocks and thighs contract. Continue climbing the stairs in this fashion.
VARIATION
For more of a challenge, turn the stairwell into your private weight training and cardio studio. Tone up your hips and thighs by adding Reach for the Top Stair-climbing Lunges (page 32) to your bun-blasting cardio climbs. For example, climb one flight of stairs one step at a time. Climb the next flight two steps at a time. Keep alternating as long as time and your energy permit.
SECRETS OF SUCCESS
Start with one flight of stairs. Take the elevator to one flight below your destination. Walk up to your floor. Increase the number of flights as you become fitter.
One minute of stair-climbing burns 18 calories.
Riding the elevator burns about 2 calories.
ONE YEAR
18 calories × 5 calories days per week = 90 calories
90 calories × 50 weeks per year = 4,500 calories
4,500 calories ÷ 3,500 calories per pound = 1.29 pounds
By adding one minute of stair-climbing per day at the office, you can burn off almost 1 ⅓ pounds per year.
26. “prairie dog” cubicle calf raises
Pop your head above the old cubicle wall and check out what’s going on around the office. It’s a great way to tone your legs, and standing in your cubicle provides the perfect chance to give yourself a lift. This is also a great exercise to do while you’re on the phone.
Stand upright, hold in your abdominal muscles, and relax your shoulders.
Place one hand on a chair, desk, filing cabinet, or wall for support.
Stand on one leg. Exhale as you push up onto the ball of your foot, lifting your body weight on the standing leg.
Inhale as you lower your heel toward the floor without resting completely.
Continue for thirty seconds.
Switch legs and repeat.
Get started with an easier version by lifting and lowering with both feet. As you grow stronger, progress to lifting up with both feet and lowering only on one. Increase the difficulty when the exercise becomes easy to perform by not holding anything for support. This challenges your core muscles to keep your balance while you are strengthening your leg muscles.
SECRETS OF SUCCESS
Lift high to fully contract the calf muscle. Pay attention to the level of difficulty. When you notice that an exercise is becoming easier, change to a more difficult variation. This way, you won’t get bored and you’ll keep getting stronger.
One minute of calf raises burns 10 calories.
One minute of standing burns 2 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of calf raises per day, instead of simply standing in your cubicle, you can burn off a little more than ⅔ pound per year and tone up your calves.
27. “has anyone seen the mcclasky report?” standing calf stretch
Take every opportunity to stand. When searching for papers on your desk, stand, survey, and stretch out your calves. Keeping your calves flexible can prevent heel pain and a shuffling gait.
Stand with your feet hip-width apart in front of your desk with your hips parallel to the desk and your shoulders relaxed.
Place your hands on your desk, keeping good spinal alignment.
Take one generous step backward with your right foot, keeping your foot pointing straight ahead.
Push your heel into the ground, straightening your leg as much as you can.
Breathe comfortably and feel the stretch in your lower leg. Hold for thirty seconds.
Repeat on the other side.
SECRETS OF SUCCESS
Keep your hips parallel to the desk, your shoulders relaxed, and both feet pointing straight ahead. A common mistake is to rotate the hip and angle the back foot out. Wearing high heels shortens calf muscles; so if you do wear heels, vary the height of your shoes from day to day.
One minute of stretching burns 3.2 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
3.2 calories × 5 days per week = 16 calories
16 calories × 50 weeks per year = 800 calories
800 calories ÷ 3,500 calories per pound = .23 pound
By standing and stretching your calves for one minute per day, instead of sitting, you can burn off almost ¼ pound per year.
28. waiting-for-that-fax push-ups
Working in an office makes it difficult to build and keep upper body strength. Add some wall push-ups to your day while you wait for a fax or the photocopier. Tone up your chest, back, arms, shoulders, and abdominal muscles for a minimal investment of your time.
Stand hip-width apart, facing a stable wall.
Place your hands on the wall slightly below shoulder level and slightly wider than shoulder-width apart. Tighten your abdominals to support your back.
Inhale as you bend your elbows and lower your chest and torso, keeping good spinal alignment. Avoid dropping your head.
Exhale as you push up to the starting position.
Do eight to twelve repetitions or work for up to one minute.
VARIATION
For more of a challenge, place your hands on the edge of a desk and do the exercise as described.
SECRETS OF SUCCESS
Do not do this exercise if you experience wrist pain. Strengthen your forearms first with wrist exercises (page 74) and reverse curls (page 16).
One minute of push-ups burns 10 calories.
One minute of standing burns 2 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of wall push-ups per day, instead of simply standing, you can burn off almost ¾ pound per year and tone your upper body.
29. catching-up-on-gossip side raise
Do this exercise while wearing your headset and your co-workers will think you’re having a very animated conversation. You can use an exercise band or a full water bottle for resistance to strengthen your shoulders. Toned shoulders reduce the risk of shoulder injuries and create a broader shoulder line, which contributes to a slimmer appearance.
Sit comfortably in your chair, shoulders relaxed, arms at sides, holding a band in front of your body or a weighted water bottle in your right hand. Tighten your abdominal muscles to support your back. Maintain good posture (page 36).
Exhale as you lift your right arm out to the side and up to shoulder height. Keep your shoulders relaxed, your torso stable, and your wrist flat.
Inhale as you lower your arm to the starting position.
Do eight to twelve repetitions or work for thirty seconds.
Switch arms and repeat.
SECRETS OF SUCCESS
Do not do this exercise if you experience wrist pain. Strengthen your forearms first with wrist exercises (page 74) and reverse curls (page 16). Keep your shoulders down, your chest lifted, and your abs tight, maintaining good posture throughout the exercise.
One minute of side raises burns 10 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of side raises per day, instead of simply sitting at your desk, you can burn off almost ¾ pound per year and tone up your shoulders.
30. power-keyboarding seated water-bottle wrist curls and extensions
Toned wrists may not get you noticed at the office Christmas party, but they will prevent wrist pain after working long hours on the keyboard. Use a water bottle filled to a weight that you can handle for this exercise. You’ll notice a difference in your wrists and forearms after only a few short weeks of doing these lifts regularly.
WRIST EXTENSIONS
Sit comfortably in your chair with your shoulders relaxed and holding a weighted water bottle in your right hand. Tighten your abdominal muscles to support your back.
Place your right forearm on your right thigh, palm down, with your wrist joint extended beyond your knee.
Exhale as you lift the back of your hand up toward your forearm, lifting the water bottle. Keep your shoulders relaxed.
Inhale as you return to the starting position.
Do eight to twelve repetitions or for thirty seconds.
Repeat with left arm.
WRIST CURLS
Perform the previous exercise, but with your palm facing up.
SECRETS OF SUCCESS
Do not do this exercise if you experience wrist pain.
One minute of wrist curls and extensions burns 5 calories.
One minute of sitting while doing nothing else burns 1.1 calories.
ONE YEAR
5 calories × 5 days per week = 25 calories
25 calories × 50 weeks per year = 1,250 calories
1,250 calories ÷ 3,500 calories per pound = .35 pound
By adding two minutes of wrist exercises per day, instead of simply sitting at your desk, you can burn off almost ¾ pound per year and strengthen your wrists.
31. office-tour bathroom break
Get up periodically and give your body a break from sitting at your workstation. It’s the best way to avoid aches and pains. When nature calls and you must tear yourself away from your desk, use the opportunity to take the long way to the restroom.
Stand with good posture.
Pull your abdominals in slightly to support your lower back.
Look forward as you keep your head and chin level and your shoulders relaxed.
Bend your elbows 90 degrees and hold your hands in relaxed fists with your palms facing in and your arms swinging rhythmically.
Walk at a moderate pace and enjoy an office tour.
Keep moving like you’re eager to get back to work. Break a light sweat.
Maintain a twenty-minute-mile pace.
Walk faster to use more energy.
SECRETS OF SUCCESS
Carry a large manila envelope or file folder in your hands and walk as if you’re late for a meeting. No one will even raise an eyebrow over the fact that you’re traveling so briskly down the hall!
One minute of walking at a three-mile-per-hour pace burns 4.2 calories.
One minute of standing burns 2 calories.
ONE YEAR
4.2 calories × 5 days per week = 21 calories
21 calories × 50 weeks per year = 1,050 calories
1,050 calories ÷ 3,500 calories per pound = .3 pound
By adding three minutes of walking to your daily routine, you can burn off up to 1 pound per year.
32. top-secret-meeting triceps push-ups
Enjoy a little private time in the restroom. Use an available wall to work triceps toning into your day. No one needs to know your secrets.
Stand hip-width apart, facing a stable wall.
Place your hands on the wall just below shoulder level in a diamond or triangular shape. Tighten your abdominals to support your back.
Inhale as you bend your elbows and lower your chest and torso, keeping good spinal alignment. Avoid dropping your head.
Exhale as you push up to the starting position.
Do eight to twelve repetitions or work for up to one minute.
VARIATIONS
Instead of using the wall, do your push-ups with your hands on the edge of the sink for more of a challenge. Since your body is at more of an angle, your muscles need to work harder to lift your body weight against gravity. You can also do sink push-ups in the morning or evening immediately after you brush your teeth.
SECRETS OF SUCCESS
Do not do this exercise if you experience wrist pain. Strengthen your forearms first with wrist exercises (page 74) and reverse curls (page 16).
One minute of triceps push-ups burns 10 calories.
One minute of standing burns 2 calories.
ONE YEAR
10 calories × 5 days per week = 50 calories
50 calories × 50 weeks per year = 2,500 calories
2,500 calories ÷ 3,500 calories per pound = .71 pound
By adding one minute of wall or sink push-ups per day, instead of simply standing in the restroom, you can burn off almost ¾ pound per year and tone up the backs of your arms.
