"Sedentary" office job on 7th floor. What can I do!?

edean331

I have gained 25 pounds in 3.5 years, I'm only 5 feet tall! I can take all 7 flights down ythe stairs, but only 2 up. What can I do without looking too corny in a cubicle surrounded by about 50 more people to keep myself moving???

Machka9

I have a sedentary office job on the 5th floor.

In the beginning, I could manage to walk down the stairs.

Then I started doing one trip up, right after my lunchtime walk. By the time I got to the top, I probably looked like I needed medical attention. However, after doing that for a couple weeks, it was OK.

Then I started doing the climb twice a day (10 flights a day). Then 3 times a day (15 flights a day). I figured that was the absolute maximum, but then found out that there is a small group of my work colleagues climbing the stairs and their minimum was 5 times a day (25 flights a day)!!!

So I joined them, but did 3 times a day for the first week, 4 times a day the next week, and then 5 times a day the next week. That was exhausting, but I stuck with it for about a month ... 5 times a day.

Then I started adding another time or two here and there.

A couple weeks ago, I did the climb 6 times a day (30 flights a day) every day ... that seems to be my minimum now, and I add an extra time or two now and then. The 5 times a day I struggled to do 2 or 3 months ago is now my rest day.

So ... just get started. If you can only manage 2 flights, that's fine ... do that for a week or so, then add an extra flight and see how that goes. Then add another one ...

I have been amazed that where I once just about crawled up one set of 5 flights, and took a long time to recover, I'm now scampering up 6 times a day, and barely breathing hard. Just keep at it, and gradually add to it.

lorrpb

If you can't walk up all 7 even once, start with one flight. Next week make it 2 and so on. You really can make progress no matter where you start or how much you can do.

ninerbuff

Stairs are actually one of the best ways to accelerate fitness and burn calories. Start with just a couple and add a flight every other week or so. On breaks, use that time to get a little in. Physical movement keep people burning calories regardless of the activity and is part of your TDEE.

A.C.E. Certified Personal and Group Fitness Trainer
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MelodyandBarbells

Also don't feel like you have to sprint up the stairs. Everything adds up. Just move, and build up your fitness at your own pace

jemhh

I used to work in a 12 story library. I'd go up one floor, walk around the perimeter of the stacks, up another floor, walk the perimeter, etc. Breaking it up was easier than doing it all at once. Can you do something similar?

edean331

Awesome advice! I was thinking more of inconspicuous upper body movement at my desk, cause wow w.neck and back pain! But I will be more dedicated to going up the stairs. I recently read a sample of Eat, Sleep, Move, and it inspired me to get the fitness tracker band, but what it had to say about LACK of movement was astonishing!

miztessbert

I also have a desk-bound sedentary job and did/do the following to increase my steps:

1) Park my car in the spot that's the farthest from the door
2) Get up from my desk every hour and take a lap around the floor (I've set up a task reminder on my PC that prompts me)
3) Walk the long way to the rest room
4) Frequent trips to kitchen for water
5) 30-40 min walk every day at lunch, weather permitting

This enabled me to increase my activity to 10-12K steps per day.

I like the flight of steps idea and am going to start including that in my daily routine SLOWLY -- thanks for the suggestions on how to work up to several flights a day. We have 10 floors in my building -- maybe I will be able to do all 10 at one time in a few months. LOL

DYELB

edean331 wrote: »

I have gained 25 pounds in 3.5 years, I'm only 5 feet tall! I can take all 7 flights down ythe stairs, but only 2 up. What can I do without looking too corny in a cubicle surrounded by about 50 more people to keep myself moving???

take 3 flights up?

MsJulesRenee

edean331 wrote: »

Awesome advice! I was thinking more of inconspicuous upper body movement at my desk, cause wow w.neck and back pain! But I will be more dedicated to going up the stairs. I recently read a sample of Eat, Sleep, Move, and it inspired me to get the fitness tracker band, but what it had to say about LACK of movement was astonishing!

I switched from very physical job, where I was consistency moving for 12 hours a day, to a working a desk job. The transition was hard on my body since now I have to sit all day. My upper back and neck always hurts no matter how I sit in my desk chair. I use a foam roller on my back when I get home and it really helps! There's a lot of mistakes you can make when using them, especially on your back, so here's an article on how to avoid injuries: huffingtonpost.com/2014/03/18/foam-rolling-mistakes_n_4980975.html You can find them at sports stores for $30, but I picked mine up at Five Below for $5 and it works the same as any other expensive one I've ever used.

peleroja

I do some silly stuff like always walking the long way to get anywhere at my office, using my lunch break to hit the gym or just go for a walk, and constantly volunteering for any task that will let me get moving (from picking up mail to running documents to another office or going on the coffee run).

I also go to the gym twice a week before work (plus the twice per week I go at lunch) and I walk to work as well, which I know isn't feasible for most people. I manage about 20,000 steps most days despite my office job because of these things.

VeryKatie

When you say you can only do 2 up, do you mean the building in configured in such a way it isn't possible to go more than two? Like it is meant to be an escape, not an entrance? Can you go up and down those two flights without getting dizzy?

quiksylver296

edean331 wrote: »

Awesome advice! I was thinking more of inconspicuous upper body movement at my desk, cause wow w.neck and back pain! But I will be more dedicated to going up the stairs. I recently read a sample of Eat, Sleep, Move, and it inspired me to get the fitness tracker band, but what it had to say about LACK of movement was astonishing!

I use the bathroom on a different floor (4th floor down to the basement). I also drink A LOT of water at work. Lots and lots of flights of stairs for me, every day.

You can google chair exercises, and find things to do like that as well.

lporter229

Is there more than one stairwell? You can walk up 2 flights, then walk to the other stair well, or even just walk around that floor and come back, then go up two more, etc. It will give you a break so you are not huffing and puffing by the time you get up all 7 flights. Like interval training!

cwolfman13

I have an office job too. I don't do anything deliberate at my desk. I do take the stairs, I do park further away from the building (I do this with stores and shopping, etc as well), I do get up to walk around at least once every hour, If I need to talk to a colleague about something I get up and go to them rather then sending and email or paging them on the phone, I often will use the restroom facilities on another floor, etc.

beyond that, I make time for deliberate exercise which I think is imperative when you have a sedentary job and is going to be far more beneficial than trying to find some odd type of exercise to do at your desk while you're working.

Sabretooth333

I work a 9 to 5:30 office job and find going for a run before work reduces my 'want' to move around the office.

I would suggest going to the toilets (disabled if possible) and doing a few stationary exercises and stretches. That way you have enough room and people won't see you.

Just don't do jumping jacks (too loud) or press ups (hands on the toilet floor... not too hygienic!)

shinycrazy

Definitely don't do too many at once! I had a high blood sugar and wanted to burn some energy, so I walked from the 2nd floor to the 6th floor and the back down and then up to the 5th floor and back. My calves hurt badly for a week. Definitely pace yourself and build up to it! It's a great idea. I'm on the second floor and always do that, but I need to start going further!

tulips_and_tea

edean331 wrote: »

Awesome advice! I was thinking more of inconspicuous upper body movement at my desk, cause wow w.neck and back pain! But I will be more dedicated to going up the stairs. I recently read a sample of Eat, Sleep, Move, and it inspired me to get the fitness tracker band, but what it had to say about LACK of movement was astonishing!

This could also be due to posture. Make sure your posture is at it's best at all times and relocate or adjust your telephone, computer monitors, keyboard, etc. so that you can be properly aligned.

Also, good advice from @MsJulesRenee as far as foam rolling and stretching.

CurlyCockney

Sabretooth333 wrote: »

I work a 9 to 5:30 office job and find going for a run before work reduces my 'want' to move around the office.

I would suggest going to the toilets (disabled if possible) and doing a few stationary exercises and stretches. That way you have enough room and people won't see you.

Just don't do jumping jacks (too loud) or press ups (hands on the toilet floor... not too hygienic!)

Please don't use the accessible toilets unless you need the access due to disability. It's not fair on people who don't have the luxury of choice.

edean331

@MsJulesRenee : I had a very hard time with neck/shoulder/back pain no matter how I sat too. Then started doing a very simple yoga stretch Sun Salute, and it almost immediately improved, I just need to remember to do it every day after my morning shower! Try it and see if it helps:

http://wildernessdave.com/files/2012/01/sunsalutationfinal.jpg

MsJulesRenee

edean331 wrote: »

@MsJulesRenee : I had a very hard time with neck/shoulder/back pain no matter how I sat too. Then started doing a very simple yoga stretch Sun Salute, and it almost immediately improved, I just need to remember to do it every day after my morning shower! Try it and see if it helps:

http://wildernessdave.com/files/2012/01/sunsalutationfinal.jpg

Thanks! These are actually the stretches I do but never thought to put them in a smooth order like that. I'll try it tomorrow morning *yoga newbie*

edean331

@MsJulesRenee let me know if it helps!

SuggaD

I have a desk job too. At work, I walk to the restroom or for water, every 1-2 hours. And I walk to and from the parking garage (which is more than most do here). That's it. I get my exercise before and/or after work.

segacs

Unless you have a particularly grueling job, I doubt you spend all your waking hours at the office. Just do your exercise in your non-working time!

I also have a desk job. (And I'm also "only" 5 feet tall... well, 5'1" actually, but same difference. I still manage to get a fair amount of activity into my day.

Some ways to stay active:

• Go for a walk on your lunch hour. Even just 20-30 minutes will help. A lot. Go rain or shine.
• Use a more active method to commute, if possible. Cycle, walk, or use public transit requiring you to walk to and from the stops, and leave the car at home. Save fuel, the environment, and get some more activity in your day.
• If this is absolutely not an option for you, then at least park further away -- at the far end of the parking lot, or a few blocks away if you street park -- so you'll walk to work.
• Take the stairs for 2-3 flights and then hop on the elevator for the rest. You'll find that, the more you do this, the easier it will become. In less time than you think, you'll probably be sprinting up all 7 flights without breaking a sweat.
• Join a gym. Go before or after work, depending on your schedule or preference.
• Take up jogging. Couch 2 5K is how I started. I had never run more than a few seconds in my life. Within a few months, I was signing up for my first 5k. Yes, I was surprised, too. But the program really does work!
• Take up a winter sport, if you live in a cold climate. Snowshoeing, skating, cross-country skiing... just a few options.

Just to name a few.

segacs

One more thing: The lack of exercise is probably not why you gained 25 pounds. Weight loss or gain is mostly about the food. It's a little about the exercise. But all you really need to lose weight is to create a calorie deficit. Sure, cardio will help you eat more and still achieve a deficit. But the first thing you should do is to get your calorie intake sorted.

Asher_Ethan

I use to live on the 4th floor of a building and I would never ever take the elevator. That was going up and down 4 flights of steps at least 3 times a day. Take the steps slow. Get off the elevator at the 6th or 5th floor and walk the rest up for awhile.

edean331

segacs wrote: »

One more thing: The lack of exercise is probably not why you gained 25 pounds. Weight loss or gain is mostly about the food. It's a little about the exercise. But all you really need to lose weight is to create a calorie deficit. Sure, cardio will help you eat more and still achieve a deficit. But the first thing you should do is to get your calorie intake sorted.

I actually read some info which reports that sitting all day does cause weight gain. The study noted no changes in eating or exercise habits coupled with long intervals of sitting can cause weight gain.
This is my first desk job and my commute is 25-40 minutes one way! I've now become more motivated to watch my diet and increase activity, but it definitely involves some restructure of time. I leave home at 8:30a and typically get home between 7-8:30p to my 3 kids! Working on a new and better plan

Machka9

edean331 wrote: »

Awesome advice! I was thinking more of inconspicuous upper body movement at my desk, cause wow w.neck and back pain! But I will be more dedicated to going up the stairs. I recently read a sample of Eat, Sleep, Move, and it inspired me to get the fitness tracker band, but what it had to say about LACK of movement was astonishing!

Sounds like you need to ring up your company's ergonomic assessment officer and get a work environment assessment done.



But as for exercise in general ... in addition to climbing stairs (which is a good calorie burner), can you go for a walk each lunch and/or incorporate walking as part of your commute?

segacs

edean331 wrote: »

I actually read some info which reports that sitting all day does cause weight gain. The study noted no changes in eating or exercise habits coupled with long intervals of sitting can cause weight gain.
This is my first desk job and my commute is 25-40 minutes one way! I've now become more motivated to watch my diet and increase activity, but it definitely involves some restructure of time. I leave home at 8:30a and typically get home between 7-8:30p to my 3 kids! Working on a new and better plan

What I meant was, the reason you gain weight when you first start a desk job is that you're still eating the way you were before, when you were more active. You're less active now. So you need to decrease your calorie intake accordingly.

Of course, if you can add more exercise to your day, all the better for your overall health. But you can lose weight even if relatively sedentary, simply by cutting calories.

edean331

Ever day going down 7 flights 2-4 times a day, now 3 flights up too. Gotta set the reminder to get up from my desk more!
@MsJulesRenee did you try the Sun Salutation for your back???

MsJulesRenee

edean331 wrote: »

Ever day going down 7 flights 2-4 times a day, now 3 flights up too. Gotta set the reminder to get up from my desk more!
@MsJulesRenee did you try the Sun Salutation for your back???

not yet been waking up for work late, too cold to get out of bed! Lol I will be trying it tomorrow when I'm off work.