Exercise in office?

dwulet130

I spend 8 hours a day in a sitting on my butt at work. I was wondering is anyone has any tips to get a little more exercise in? It's a REALLY small office so I don't have privacy, which means I can't walk laps or do standing crunches without looking insane.

Thanks!

Machka9

Do you have flights of stairs?

I'm on the 5th floor of my office building, and I hike up and down those stairs several times a day. Today I did it 7 times (so, 35 flights of stairs in total).

Can you include walking or cycling as all or part of your commute?

I have to walk a total of 1 km every day as part of my commute ... getting to the bus, getting from the bus to my office, and back. Sometimes I get off the bus a stop or two early so I have a longer walk on the way to work.

Can you walk at lunch?

That's one of my favourite times of the day ... getting up and going for anywhere from a short 2 km shopping stroll to a 5 km exercise walk at lunch time in the sunshine and warmth.

MelaniaTrump

Stand up when you talk on the phone.

whooRAWRowlbear

I took up walking laps around my floor when I get up every hour and pace around my office when I'm working on things. The VP and director on my floor are aware and don't have a problem with it.

I also have started using the ladies room on other floors to add stairs in at short amounts (five floors currently has me dying on the floor).

ModernRock

There are lots of good reasons other than weight loss to break up a 8 hours of sitting with some activity. I save any ambition to exercise for when I'm not at work. That being said:

-Don't bother trying to find the closest parking space to be building.
-Leave your lunch/snack in your car, or some place other than right next to your chair.
-Clear a space on top of a filing cabinet to use a laptop or to use while reading/reviewing paperwork or making phone calls. Alternate between sitting and standing throughout the day.
-Invite people who come into your office to go for a "walking meeting".
-Schedule meetings in rooms other than your own office.

SingRunTing

I walk at lunch. I either go outside, or if the weather is bad/too cold, I do laps around the building. A lot of other people do the same thing.

NatalieThomas90

I struggle with this also... tiny office and no room to walk...the toilet is a stones throw away...one small flight of stairs which I would have to spend all day walking up and down to make a difference.....carpark right outside....my only option in a wander around town in my hours lunch break (if I get away from the office to have one)

jessicarobinson00

I drink loads of water and only use the restroom the farthest from my work space...and I do squat sets in the bathroom. If you want to work it in: you will figure it out. Today my mini-goal is 150 pushups before I leave work!

HardcoreP0rk

kathryndwulet wrote: »

I spend 8 hours a day in a sitting on my butt at work. I was wondering is anyone has any tips to get a little more exercise in? It's a REALLY small office so I don't have privacy, which means I can't walk laps or do standing crunches without looking insane.

Thanks!

I often take conference calls on my mobile while walking around outside. Maybe that's an option?

smotheredincheese

I offer to make tea for everyone and then do press ups or jog on the spot in the kitchen while I wait for the kettle to boil
I also get of the bus a few stops early so I can walk in, and go for a walk on my lunch break if I can.

yayamom3

Every time I leave my chair or come back to it, I do 10 squats. I am a teacher. My students know what I'm doing, and they think it's cool.

repertoire

I just got back from doing a 30 minutes walk around a few parking lots. LOL. Not exciting...but at least I got something in. I lapped and zigzagged between three buildings...

kshama2001

I have the flexibility to take long walks at lunch and work later, but if I did not have this option I would take shorter walks at lunch and also exercise before or after work.

Is there a bathroom farther away from you that you can use, maybe one on a different floor?

I am far more productive in the afternoon having exercised at lunch.

TeaBea

SingRunTing wrote: »

I walk at lunch. I either go outside, or if the weather is bad/too cold, I do laps around the building. A lot of other people do the same thing.

This^

My office is in an industrial park - great walking for spring & fall. During the summer (too hot) and winter, I walk laps at a nearby Menard's.

SeanNJ

You could buy a "Jump to Conclusions Mat".

sherbear702

I'm going to assume that since you work full time you get 2 breaks and a lunch hour. Walk on your 15 minute breaks and again on your lunch hour. If that doesn't work for you, exercise before work or after work.

chandanista

I have a folding cycle and I use it when email is slow or I'm checking my texts. Very portable and around $30 US. It's not going to replace regular exercise and it's not strenuous, but it gets a little movement going and burns a calorie here and there.

pstegman888

Isometrics. I did a lot of these while recovering from surgery, and was surprised at how just small muscle contractions can add up to make a difference. You can do these while sitting in your chair and they are almost undetectable to a casual observer. Butt clenches, small leg lifts (legs bent or extended), adductions, teeny tiny ab crunches, bicep curls using dynamic resistance (basically pretending you are carrying a weight, using your own muscles to counteract the motion). Standing exercises would include calf raises, small leg extensions to front, back & side, knee lifts, standing on one leg, partial squats. You can literally do hundreds of moves in a day without ever leaving your desk or missing a phone call, and no one will be the wiser

cwolfman13

I don't exercise in my office but I do make efforts day to day to improve my NEAT (Non Exercise Activity Thermogenesis)...I work on the third floor of my building so I take the stairs, I utilize the restroom facilities and break room on the 1st floor more than I do my own floor, when I need to talk to a colleague I get up and go to them rather than emailing them or calling them on the phone, I park further away from my office building, when I'm out and about, I park further away from store entrances, etc...

Beyond that, I make time in my daily life for deliberate exercise outside of my office and I usually make evenings and weekends as generally active as possible rather than sitting around watching t.v., etc.