Desk Jobs - What to do?

lorigem

I have a desk job but I don't want that to be an excuse not to move around. Are there ways you have found to go around the "sedentary" work lifestyle? I check the mail downstairs (using the stairs) daily. I use a 16 oz Styrofoam cup for water so I have to go to the Water Cooler down the hall to fill up 2 or 3 times a day. But mostly I'm at my desk working.

Anything you've tried to shake it up? I'm all ears!

LolBroScience

Work out after work. I work a desk job 8-5, M-F and workout after work.

jonnythan

I exercise after work and on weekends.

CoderGal

Throw chair away use yoga ball if they'll let you.

Request standing work station.

^Those 2 don't work all the time. I use the alternative approach. Move when off work.

kcebolsk

I work out after work. The gym is next door, so I force myself to go, even when i don't want to. Pack your bag in the AM, or the night before and take it to work so you have no reason to not go!!

Raynne413

I get up once an hour and walk to the restroom or to the kitchen for water, or just up and down the hall. I also stand sometimes when I talk on the phone (yep, get funny looks for that) and stand while I do some of my work like filing papers. Then I workout after work.

AbbyCar

I work out either during my lunch break or after work and on the weekends. I also take a brisk walk outside or do laps around the office during my morning and afternoon break.

Curleycue0314

I too work a desk job and am sitting up to 10 hrs a day. I take my 10 min "smoke" breaks and go walk around the building a few times. I also use a smaller cup than 16 OZ so that i can fill up on water more frequently. I also work out 5 days a week directly after work.

weinbagel

Exercise after/before work.

I have found it's the only way to stay sane haha.

junejadesky

I go on 2 10 minute walks per day in our building and take the stairs. By the time my 10 minute walk is done I burn about 115 calories (I wear a fitbit so due to the stair climbing which is about 8 floors per 10 minute walk I burn more than just walking).

Also, I get up for 1 minute every hour and get some sort of movement. It could be lungers or squats or just something to get me moving. I have even set reminders on my Outlook, so I am reminded that I have to get up and move!!

I also have a workout ball that I use instead of my chair for long periods of time..... then I joke to my co-wokers that if they need anything done come to be because I'm "on the ball" :bigsmile:

My workouts are usualy before work.

SenoraMacias

I work out before work, and I also take a couple 10/15 minute breaks to walk around the building. I keep an old pair of tennis shoes in my desk drawer. About 3 days a week I pack my lunch, eat at my desk, and then use my lunch hour to walk around the building. Most places are required to give you (2) 15 minute breaks a day (at least in my state). I also use the bathroom on the first floor of building (my desk is on the second floor).

junejadesky

Throw chair away use yoga ball if they'll let you.

Request standing work station.

^Those 2 don't work all the time. I use the alternative approach. Move when off work.

I want a standing work station so bad!! I just have to get it approved!

BIGMOMMACHINOS

I have a desk job too. Working out at the gym is almost impossible because after work I have to cook and clean up after my kids. So I put on head phones or turn on the radio and do power cleaning. Instead on cleaning and cooking at a low moderate pace, up the pace. Instead of picking up alot of things at once I go back and forth, I get my sqatting excercises and walking excerise workout just doing that. Dance while you cook. I don't suggest it when your cutting something no but serious. Not only will you enjoy it but the kids will too.

Reinventing_Me

I go on 2 10 minute walks per day in our building and take the stairs. By the time my 10 minute walk is done I burn about 115 calories (I wear a fitbit so due to the stair climbing which is about 8 floors per 10 minute walk I burn more than just walking).

Also, I get up for 1 minute every hour and get some sort of movement. It could be lungers or squats or just something to get me moving. I have even set reminders on my Outlook, so I am reminded that I have to get up and move!!

I also have a workout ball that I use instead of my chair for long periods of time..... then I joke to my co-wokers that if they need anything done come to be because I'm "on the ball" :bigsmile:

My workouts are usualy before work.

This is exactly what I do...except the ball.

bcf7683

Exercise after/before work.

I have found it's the only way to stay sane haha.

Agreed. I took a week off from the gym a couple weeks ago- definitely showed me how much of a stress reliever it is.

I workout before work and every 20 minutes or so I get up and walk a couple laps around the building (or go to the bathroom, get some water, etc.) If I'm swamped with work I'll get up and walk around about once an hour.

caitlinm924

I workout 7 days a week (after work and weekends) to make up for the amount of sitting 40 hours/week. I also take a double walk around the building once an hour (for circulation and to change views), I will go to the bathroom just to wash my hands or check my makeup -- quick little movements, but they add up. I also spend my lunch breaks walking at work outside. Other ideas are offering to run errands throughout the building, taking stairs only, and doing some at-the-desk workouts (if you Google them, there's tons). Last week I did desk-workouts for 15 minutes and burnt over 100 calories, so they work!

bcattoes

I do mini-workouts during the day. 10-15 min of squats, pushups, tricep dips, or any type of non-jumping exercise in my office. Or just take a short walk or a longer walk at lunch.

After work I do a longer workout. DVDs or strength training at home, or some type of outdoor exercise (hiking, biking, running, etc.)

In the past I've worked out in the morning before work, but I'm not much of a morning person so I prefer after work.

Gdeeaz

I work out after work. One of my co-workers bought a mini cycle that fits under her desk and she uses it throughout the day. The one below cost about $50.

wateryphoenix

I thought about getting that cycle to go below the desk, but it won't fit under mine, lol.

I also do mini workouts throughout the day, mostly so my ankles don't swell.

Definitely get to moving when not at work. I gained a lot of my weight when I got a desk job. I was not super active after work to begin with, and then when I became not-so-active at work the lbs piled on.

But, yea, moving around as often as you can while it work is good. I have taken phone calls standing, myself, lol. Just get so tired of sitting!

Beckyloo80

I like to work out before or after work. I get up and walk around often, make excuses to go to the copier and so on. My kids keep me fairly active on a daily basis, so that helps as well.

determined_erin

I've lost 50 lbs so far, and I have a desk job (9 - 5). My goal is to walk 15,000 steps per day. I walk to work and back home after work because I live in the city and work in the city. I always walk during my hour lunch break (12 - 1) and after work (6:00 - 7:30). Then I just walk from doing daily things like getting ready, cleaning, errands, etc. On weekends, I tend to take walks as well.

Predsfan2013

I workout after work, park further away from the building, I walk around the block during my 15 min breaks. Anything I can do to move.

michellechawner

I work 8-5 m-f too.

I unload all the shipments that come in (carrying boxes to and from the warehouse - I used to let the technicians do it, now I only ask them if the box is too heavy for me, or we break it down and do it together)
Walk at lunch
We have a bathroom upstairs and downstairs - I try taking the upstairs one (unless time is of the essence, which with 8-10 glasses of water a day sometimes it is!)
Walk the dog at night (It's my parents dog, but sometimes if I feel I haven't moved enough i'll take him)
I also have yoga 4 days a week (Monday and Friday after work, and Saturday morning and Sunday night)

I also have a fitbit so I track it - if I notice one hour I didn't move much according to my fitbit I get up and just walk around the office aimlessly. And if my phone rings I run back to get it (It's a small office, but still then there's a little jog!)

TracyJo93

Google "deskercises" and see if there's any that you could do while at work. I work at a desk all day and occasionally do some of these, as well as stretching. I also walk during my lunch break and go to the gym after work and on the weekends. I'm a legal assistant, so 99% of my work involves sitting at a computer. I know how frustrating it can be. I also do coffee protein shakes before the gym to give me the energy I need to get a workout in.

bsuew

I sit at a desk also! I try to walk to the bathroom that is way down the hall. I try to walk on my lunch break at least a mile. I'll take the steps when I go up or down stairs for something. Never take the elevator. But, most of the time have to sit at my desk. Any little bit I think helps! Good luck!

77tes

Every time I go to the restroom, I stick in a 5 minute walk, and since my workplace is hilly, it actually gets my heart moving. Since I appear to be hurrying on these little breaks, people perceive me as a great worker when I'm really slacking.

NikiChicken

I walk before work almost every day, but if I can't get that in before work, I walk at lunch time. There are a ton of sidewalks in my business park, so I take advantage of them. I also make a point of walking around the office several times a day and take the stairs instead of the elevator.

lorigem

I work out after work. One of my co-workers bought a mini cycle that fits under her desk and she uses it throughout the day. The one below cost about $50.

That's awesome!

I also workout after work. I was just wondering what I could do whilst at the office. I wonder if we're allotted 15 minute breaks - though I'm sure they wouldn't care if I did - and take a walk around the building.

Great tips - thank you!

lorigem

Every time I go to the restroom, I stick in a 5 minute walk, and since my workplace is hilly, it actually gets my heart moving. Since I appear to be hurrying on these little breaks, people perceive me as a great worker when I'm really slacking.

Haha - nice one!

cwolfman13

I let having a desk job be my excuse for years. I no longer let it be an excuse. I find time to exercise...I either get my *kitten* out of bed early and go run...or I run and PT at lunch and then just eat at my desk while I'm working. I also hit the gym 3 in the evenings 3x weekly to lift. I also do little things to improve my NEAT....I take the stairs, I park further away from the store when I go grocery shopping, stuff like that.

SpeSHul_SnoflEHk

I work out for an hour to an hour and a half before work each morning. Then throughout the day, I will get up and take walks around the clinic to check up on people and see how things are going. That's about it.