Why not have them hold 10 isometric contractions of 6 seconds every hour during the work week. Over the course of the week it will add up to an extra forty minutes of work. Here is some supporting research.
Hope it helps.
“In the present investigation, it is not surprising that with isometric training, there was a marked increase in muscle strength. Thus, the isometric exercise program worked well in terms of increasing muscle strength. It is significant that there was a 20% increase in muscle strength with only 7 minutes of (isometric) work each day.
But the program, while increasing muscle strength was equally matched by the benefits of weight and girth loss. The loss in girth after 2 weeks, for the average person at the waist was 3.0 cm which was equivalent to one pant or dress size. After 4 weeks the loss increased to 3.3 cm. The weight loss for some subjects in the first 2 weeks was as high as 8.4 kg while after 4 weeks some subjects lost as much as 10.1 kg in body weight.
Almost 25% of the subjects lost more than 4 kg in the first 2 weeks. More than 10% of the subjects lost 5 cm or more at the waist. The circumference loss of several of the participants was 5 cm or more in the first 2 weeks.”
The Journal of Applied Research (2007)
All are great ideas. You can also tell your clients to walk instead of driving if they can. When they go to the store, movies or out to visit with a friend, they can park their cars as far as possible and then walk. They can use the stairs when available and carry their groceries to their cars instead of using the carts. If they have the option of working while standing up, then they should take that option instead of sitting all day behind their desks. If they need to communicate with co-workers, they can just walk to their co-workers’ desks to discuss face-to-face instead of emailing. They could also challenge themselves to get up and change the channel, turn the ceiling fan on, etc. instead of using the remote.
If they have dogs, use them as an excuse to go for a long walk and not just around the corner. While they are at the bus or the train (or waiting for just about any reason), they can stand up instead of sitting down. Use a self-propelled mower instead of one with a motor when cutting the grass. Shovel snow manually instead of using a snow blower. These are some of the ideas I pass on to my clients and most of them are now enjoying doing all these activities. They don’t even think they are doing any type of exercise. After some time, it feels second nature to them, and the extra calories burned by making these simple changes really add up.
I hoep this helps,
my preferred tool is a step counter. It illustrates where they are, and I can easily make a point that parking the car further away and taking stairs does indeed add up. And while most of my clients are not the athletic competitive kind, they are still competitive with themselves.
I love pedometers and or fit bit, I also use myfitnesspal because it is interactive.
I am going to use The Client Challenge loop one of these days….
When I train I ask my clients about their day’s schedule and we some up with ideas to get them thinking about being as active as they possibly can.
I also encourage them to find a fun activity to incorporate into their lives such as taking a dancing class or trying to learn how to ice skate, as two examples, but whatever excites them.
I find that as people become more and more fit and as they realize the benefits, they actually will begin to look for ways to move their bodies!