Sitting all day at a desk is not only bad for your figure, it's also bad for your health. A study performed by the American Cancer Society found that over the course of a 14-year study, women who sat for six hours or more during the day were 40 percent more likely to die during the 14 years. Not only that, sitting for long periods increases your chances of heart disease, cancer, diabetes and depression. To slim your secretary posterior, stay as active as you can and reduce time you spend sitting.
Walk or ride your bike to work to burn an extra few calories instead of sitting in the car or on the train. As a bonus, by walking or cycling you may even avoid traffic gridlock.
Talk to your doctor before starting an exercise plan.
Move around as much as you can during the workday. Mix computer or desk-related activities with activities that require you to move your body; for example, lifting boxes, copying, errands. Every hour, stand up and take a five- to 10-minute break, walking around the office or stretching.
Use your lunch break to squeeze in some exercise. It might be as simple as a walk or jog around the block. If you bring a change of clothes and have the space, you could spend 45 minutes practicing yoga or going for a run.
Rearrange your office so it is more health friendly. There's a growing trend of work space revamping that includes movable and treadmill desks. Movable desks allow users to either sit or stand to do work, while treadmill desks allow users to walk at a slow pace while working.
Do lower body strength training exercises such as squats, lunges and jump squats twice weekly to strengthen your butt muscles. To perform a jump squat, stand with your feet slightly wider than your hips and turn your toes out slightly. Bend your knees and sit back as if you were about to sit on a chair. Keep your knees aligned directly over your ankles, no farther. Press your feet into the floor and jump as high as you can. Land lightly in a squatting position and jump again. Do 10 repetitions, working your way up to three sets.
Do at least 150 minutes of moderate intensity exercise per week to maintain health, and more if you want to lose weight, recommends the Centers for Disease Control and Prevention. A healthy aim is three 60-minute exercise sessions per week for a total of 180 minutes. Choose exercises that work the butt and lower part of the body, such as swimming, running, cycling and the elliptical machine.
Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.