Desk Workers
justynegil
Posts: 13 Member
Hello.
I work 10 hour shifts 4 days a week, during my shifts I sit at a desk, I usually don't take a lunch as we are busy, I will eat at my desk. I am trying to think of ways to add exercise into my work life, after work I am usually too tired to go out and go to the gym or work out. I am on the 3rd floor, so I take the stairs every morning, and I have started using the bathroom on the 4th floor so that I have to walk a bit and use stairs.
Any suggestions? Things that have worked for you? Any of you going through the same struggle?
Thanks!
I work 10 hour shifts 4 days a week, during my shifts I sit at a desk, I usually don't take a lunch as we are busy, I will eat at my desk. I am trying to think of ways to add exercise into my work life, after work I am usually too tired to go out and go to the gym or work out. I am on the 3rd floor, so I take the stairs every morning, and I have started using the bathroom on the 4th floor so that I have to walk a bit and use stairs.
Any suggestions? Things that have worked for you? Any of you going through the same struggle?
Thanks!
0
Replies
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A pedometer or activity tracker may encourage you to move more.
You don't need a gym to get a good workout. I workout at home. This is great to just roll out of bed and get going. Tons of stuff on YouTube....BeFit, Fitness Blender, Jessica Smith, WalkAtHome
Walk At Home DVDs are a great start.....Target, Amazon, etc. No equipment required. Just start at 1 mile....sometimes it's easier to fit short workouts in.0 -
Yes I go through the same struggle although in my current position I have the flexibility to take walks on my breaks and lunch.
I think I would consider really evaluating your statement "after work I am usually too tired to go out and go to the gym or work out.". You have been sedentary for most of the day so you should have plenty of physical energy to work out (i know its likely mental or emotional fatigue). Most modern Americans sit a desk all day and still are able to work out afterwards. I would commit to working out even if you feel tired, just go. It doesn't have to be long, 30-45 minutes to start. Maybe only workout 2 of your 4 long work days and also commit to working out on on 2 of your 3 off days when you have more time. 4 days working out is plenty and you can probably get by working out 3 days a week.0 -
Go for a walk after work. It might even be relaxing in addition to benefiting your fitness. Go for a walk at lunch. I know you said you don't take a lunch but I thought I'd throw it out there. Same idea. It's a relaxing way to destress at work. Maybe commit to to exercising/going to the gym on one of your work nights. It doesn't have to be a 2-3 monster session. 30mins to an hour is no biggy. Finally, go to a gym and/or exercise on your 3 days off. If you find yourself coming up with reasons why none of these things are possible a lack of time may not be the issue.0
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Yes I go through the same struggle although in my current position I have the flexibility to take walks on my breaks and lunch.
I think I would consider really evaluating your statement "after work I am usually too tired to go out and go to the gym or work out.". You have been sedentary for most of the day so you should have plenty of physical energy to work out (i know its likely mental or emotional fatigue). Most modern Americans sit a desk all day and still are able to work out afterwards. I would commit to working out even if you feel tired, just go. It doesn't have to be long, 30-45 minutes to start. Maybe only workout 2 of your 4 long work days and also commit to working out on on 2 of your 3 off days when you have more time. 4 days working out is plenty and you can probably get by working out 3 days a week.
Agreed.
I used to think I was so tired after work, which involves sitting at a computer for 8-10 hours a day. The truth was that once I started exercising on a regular basis I had (currently have) more energy than ever. Sedentary behavior begets sedentary behavior. Active behavior begets active behavior. Make a commitment to three solid weeks of exercising before or after work 3x/week and then decide if you feel better/less tired or want to go back to your old ways.0 -
I too feel "trapped" behind my desk...and while it's difficult to get into the habit, I find that working out BEFORE work saves me from making excuses after work, especially when I have to work more than expected. (And bonus, it wakes you up!) I also purchased a DESKCYCLE...its basically just pedals with a tension nob...but I am sad to say my desk is too low to use it while working
I'm thinking of putting plywood under the legs of my desk...hehe, not sure how that would work out? And last but not least...take the time at breaks even if you are busy...they are breaks and you deserve them. Good luck! 0 -
i run before work 2-3 times a week and I pack my lunches and snacks so I can help stay in my calorie allotment0
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Walk to, or part of the distance to and from, work
Stairs is a great idea
Get a pedometer ..I love my fitbit zip0 -
Yes I go through the same struggle although in my current position I have the flexibility to take walks on my breaks and lunch.
I think I would consider really evaluating your statement "after work I am usually too tired to go out and go to the gym or work out.". You have been sedentary for most of the day so you should have plenty of physical energy to work out (i know its likely mental or emotional fatigue). Most modern Americans sit a desk all day and still are able to work out afterwards. I would commit to working out even if you feel tired, just go. It doesn't have to be long, 30-45 minutes to start. Maybe only workout 2 of your 4 long work days and also commit to working out on on 2 of your 3 off days when you have more time. 4 days working out is plenty and you can probably get by working out 3 days a week.
Agreed.
I used to think I was so tired after work, which involves sitting at a computer for 8-10 hours a day. The truth was that once I started exercising on a regular basis I had (currently have) more energy than ever. Sedentary behavior begets sedentary behavior. Active behavior begets active behavior. Make a commitment to three solid weeks of exercising before or after work 3x/week and then decide if you feel better/less tired or want to go back to your old ways.
Good point^
OP - I am stressed after work too, BUT exercise can be a release. Start with something simple or something fun.....try yoga, Wii Dance, or walking. I would bet these are actually stress reducing for you.
After awhile, moving more is "the norm."0 -
You have 3 days every week (let's call it a 3 day weekend) when you are not working... why not exercise then?
ETA: Since some seem to think this forum is a contest, I'll share my schedule... I'm starting a new class today. So I work FT (it is our busy season) and I'm a FT grad student. So I work the equivalent (between work and education) of 14 hr. days M-F and 6-8 hr. days on weekends. I also hold some volunteer leadership positions (i.e. I'm very busy outside of work and class).
Of course, I've been busier. In the last 2 years of my undergrad degree, I was a FT student, worked FT, had 2 PT jobs, and did contract work on the side. The only difference is that I didn't live in a rural area... now I drive 1 hr. round trip just for the gym (so 1 hr. at the gym requires 2 hrs. total).
Having said all of that, I don't plan to have much time exercising for the next several months. If I exercise, it will be on the weekends when I'm only "working" at a "desk job" (i.e. class work) 6-8 hrs. that day.0 -
I have the exact same schedule as the OP. Fortunately, my courses are scattered between two other buildings, one of which is across the flightline. I make it a point to walk over to the offices rather than call or email whenever I can.0
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Any chance you can speak with your employer about raising your desk so you can stand? Or they make lifts that you can raise your computer up when you want to stand and lower it back down when you need to sit. That might help if you make yourself stand up for a few minutes every hour, maybe even stretch and walk in place while working. You might have to make the monetary purchase if your employer won't, but it will be worth it for your health!0
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Depending on the day, I can be at my desk all day or never see it. I walk 2 km to catch the train to work each morning to get a walk in. I've been doing that for 10 months so far. On days that I know I will be at my desk for long periods of time, I try to go for a brief 5-10 minute walk a couple of times. I consider it my smoke break (as I don't smoke). I go to the gym after work as well. It's on my way home so really no excuse for me.0
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I have a desk job as well and I think working out after a long day of sitting is essential for me. You could be feeling tired or it may just be sluggishness from inactivity. Believe me, I get it. But I think once you start incorporating exercise into your day you'll crave it.0
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I work out before work, I don't worry about trying to get any extra in during my day.0
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i work 74 kms away from my home, so i spend 2 hours a day commuting to and from work, like you i used to skip lunch's ( sometimes not even eat till supper as i am not a breakfast person) but honestly, ive lost mor weight with actually eating.. then ever before. still not a breakfast person so I make smoothies as I am on the road so early. Summertime I take a half an hour and go walking on my lunchbreaks. I can usually get just shy 4 km's in. Plus I am coaching rugby 3 days a week so my work outs are more so my daily walks. Also a great way to clear my mind and reset for the second half of the day!0
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Currently strapped to a desk. I am also tired after work, but I still go and rarely am I ever sorry I went. That said, my program only calls for 4 gym days and they're usually set days, but sometimes I do shift days around if I'm really exhausted.
The bottom line is, you have to make the time; it doesn't magically appear for you.0 -
I used to sit at my desk all day at work, behind a computer 8-9 hours/day. Imo I find I am far more productive now that I take a break away from my desk & do something either a short workout or go for a walk even if it's only 15 - 30 mins. It helps clear my mind, lowers stress & I come back feeling more refreshed & ready to tackle the work.
My advice, your health should be a top priority to keep yourself healthy so you can be your best to accomplish other personal, family & work commitments. Schedule time in your day for you whether it's stretching, walking, doing an enjoyable activity by yourself or with others, exercising, etc.0 -
I wake at 3:20 am, 4x a week to train. I'm in the gym warming up at 4:30am, under the bar before 5am and out by 6am. I work a desk job 9 hours a day, 5 days a week and I have a family, outside interests, and I compete.0
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I work full time, have two small kids, and have a house to keep up. I work out 4-5x a week. You can do it! You just have to make it a priority. I now find it "easy" to get up before the kids and squeeze in a run. ("Easy" because it's all relative. I'd still rather lounge in bed most mornings.
)
I will get up and stretch, do desk pushups, etc at my desk. I also have a resistance band that I can squeeze in some curls or hip exercises. Cheap, doesn't take up space, and you can usually do it when no one is looking.
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Yes I go through the same struggle although in my current position I have the flexibility to take walks on my breaks and lunch.
I think I would consider really evaluating your statement "after work I am usually too tired to go out and go to the gym or work out.". You have been sedentary for most of the day so you should have plenty of physical energy to work out (i know its likely mental or emotional fatigue). Most modern Americans sit a desk all day and still are able to work out afterwards. I would commit to working out even if you feel tired, just go. It doesn't have to be long, 30-45 minutes to start. Maybe only workout 2 of your 4 long work days and also commit to working out on on 2 of your 3 off days when you have more time. 4 days working out is plenty and you can probably get by working out 3 days a week.
Agreed.
I used to think I was so tired after work, which involves sitting at a computer for 8-10 hours a day. The truth was that once I started exercising on a regular basis I had (currently have) more energy than ever. Sedentary behavior begets sedentary behavior. Active behavior begets active behavior. Make a commitment to three solid weeks of exercising before or after work 3x/week and then decide if you feel better/less tired or want to go back to your old ways.
Good point^
OP - I am stressed after work too, BUT exercise can be a release. Start with something simple or something fun.....try yoga, Wii Dance, or walking. I would bet these are actually stress reducing for you.
After awhile, moving more is "the norm."
Or go the opposite way and lift some weights or do martial arts. Feel the beast! After the frustrations of the day, there is nothing I like better than going for my krav maga class. Once it becomes a habit, it isn't as difficult to go after work. Or, as several people said, go in the morning. It feels awesome to have already accomplished something as everyone slowly rolls into work... I like lifting in the morning and martial arts in the evening (not on the same day).0 -
It is illegal for your employer not to give you breaks and lunch away from your desk. (I worked Human Resources for years) Take the time to get some walking in. You need to get away if for nothing else to ease the stress levels. I used to go to the gym and water walk every morning before work. Working out early keeps your energy level up throughout the morning. (p.s. if you employer is making you stay at your desk and work thru lunch........look up the laws on overtime requirements...usually that puts a stop to it)0
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LindaBrush wrote: »It is illegal for your employer not to give you breaks and lunch away from your desk. (I worked Human Resources for years) Take the time to get some walking in. You need to get away if for nothing else to ease the stress levels. I used to go to the gym and water walk every morning before work. Working out early keeps your energy level up throughout the morning. (p.s. if you employer is making you stay at your desk and work thru lunch........look up the laws on overtime requirements...usually that puts a stop to it)
Unfortunately, this is not a federal law, so is true in some states, but not all states, and some industries are exempt
Sounds like she gets a break but feels like she is too busy to take it.0 -
I also work at a desk for 9-10 hours per day for 4-5 days/week - I try to workout either before work if possible or right after work. Even if I don't have the energy I still go because the energy of others working out helps keep me motivated and I actually gain energy while working out. However, if I go straight home after work I do not make time to get moving. I either sit on the couch until bed or find other things to occupy my time. Must make exercise a priority, even if you're tired!0
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I used to sit at my desk all day at work, behind a computer 8-9 hours/day. Imo I find I am far more productive now that I take a break away from my desk & do something either a short workout or go for a walk even if it's only 15 - 30 mins. It helps clear my mind, lowers stress & I come back feeling more refreshed & ready to tackle the work.
My advice, your health should be a top priority to keep yourself healthy so you can be your best to accomplish other personal, family & work commitments. Schedule time in your day for you whether it's stretching, walking, doing an enjoyable activity by yourself or with others, exercising, etc.
Yes, I am definitely more productive in the afternoon if I get some exercise in at lunch time. Studies show lots of benefits to a midday workout: http://greatist.com/fitness/try-midday-workout-boost-productivity0 -
justynegil wrote: »Hello.
I work 10 hour shifts 4 days a week, during my shifts I sit at a desk, I usually don't take a lunch as we are busy, I will eat at my desk. I am trying to think of ways to add exercise into my work life, after work I am usually too tired to go out and go to the gym or work out. I am on the 3rd floor, so I take the stairs every morning, and I have started using the bathroom on the 4th floor so that I have to walk a bit and use stairs.
Any suggestions? Things that have worked for you? Any of you going through the same struggle?
Thanks!
Great idea for using the bathroom on another floor! Little things like this add up.
I frequently don't feel like working out, but force myself, and am always glad I did. Often, the hardest part is committing to go.0 -
I go to the bathroom every hour, at least. I drink enough water that I know even if I don't feel like I have to pee, I will be able to. And I take the longest route.
I also started walking on my 15-minute breaks, but it sounds like you aren't getting any breaks (which is illegal, BTW!).0 -
March/jog in place at your desk every 30 mins or so. I also have a desk job and do this as well as walk the long way to bathroom, brisk walk outside when i can get away, etc.0
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I am sitting on my butt from 7:30am - 6:15pm, either commuting or working, Monday-Friday. I eat at my desk by choice. I have no desire to work out when I get home from work - all I want to do is eat, relax, and go to bed early. But I don't FIND time to work out, I MAKE the time. I go to bed at 9:00 every night so I can get up at 4:00 for my 2-hour lifting sessions every day without fail. It was hard at first, but now it's just part of my day and I refuse to skip it. Gotta do what you gotta do.
Outside of my daily workouts, I try (and sometimes fail) to stay relatively active just for my mental health throughout the day. I'll get up and walk around the office for a couple of minutes, I always take the stairs in the parking garage and I park on the top floor and jog up the stairs in the evenings, and I sometimes close my office door at lunch and do some mild cardio or stretching or bodyweight exercises just to make me feel better and give me some energy. None of that is for calorie burn or fitness, though.0 -
I have a desk job too. When the weather permits, I go for a short walk (15 mins) around my office's campus once or twice per day just to get me moving a little bit. It really helps me feel re-energized and refocused.
And although I am NOT a morning person at all, I found that trying to get my workouts in after work was just not working for me. I'd get home exhausted and hungry, and by the time I'd made dinner and tidied up my house, I had come up with too many excuses not to exercise. Getting that workout in BEFORE work is the best way for me to guarantee it happens. I don't go to a gym, I just workout in my living room to DVDs or videos on YouTube (such as anything by FitnessBlender - they're awesome!!!). I set out my workout clothes the night before, get up and have a big glass of water, a cup of coffee and some toast or something light, then get to it. I always have so much more energy during the day when I work out before work. Even a couple of my coworkers commented that I was being extra efficient! It's tough getting into the habit of waking up earlier but it does get easier!!0
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