Help! I have a desk job!

evayna
evayna Posts: 66 Member
edited November 2024 in Fitness and Exercise
I'm a Senior Library Clerk, which means I spend 7 hours behind a computer. I get up and walk around every hour or so, and take a walk outside during my lunch time permitting. My office is pretty open, so I'm not really comfortable doing jumping jacks behind my desk! Also, I walk for 30-40 min with my dog everyday after work. How do you guys stay in shape when you have a sedentary job? Any suggestions?
«1

Replies

  • srv524
    srv524 Posts: 1,363 Member
    I stand and walk around when I can. Mostly it's just going to the gym 3-4x a week and being active that way. Just don't sit for too long or your back/hips will get tight and it'll hurt you long-term.

    BTW, you are the epitome of a pretty library nerd lol
  • jemhh
    jemhh Posts: 14,261 Member
    Exercise sometime during the other 17 hours of the day :)
  • evayna
    evayna Posts: 66 Member
    srv524 wrote: »
    I stand and walk around when I can. Mostly it's just going to the gym 3-4x a week and being active that way. Just don't sit for too long or your back/hips will get tight and it'll hurt you long-term.

    BTW, you are the epitome of a pretty library nerd lol

    Thank you for that!! :blush: I love my job! I haven't built up enough self confidence to join a gym just yet! :neutral:
  • RachelX04
    RachelX04 Posts: 1,123 Member
    you have the right idea. Make it a point to get up and walk around. You might want to consider purchasing a step counter if you don't already have one. There are many on the market from the basic step counters to the high tech counters. I personally have a fit bit and just being aware of my daily steps makes me want to move more. I also go to the gym 3-6 days a week. Consider joining a gym, or signing up for a program offered at a gym that you might like. Find an activity that you enjoy doing and incorporate that into your day. If joining a gym isn't for you consider purchasing at home programs. There are many and some don't require any equipment.
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    edited January 2016
    I walk daily for my lunch hour and aim for 2.5-3mi. Nothing too crazy.
    Then I work out 3-4 nights a week lifting. Just started SL 5x5.
    And I eat TDEE less 20% - making sure I eat my protein.
    Gotta get in where you fit in. Try working out in the morning or evenings.
  • MTgal477
    MTgal477 Posts: 829 Member
    I also have a desk job :( I just try to make sure that I don't snack all day, since I don't move much, then I make it a point to get my work out in every day....I use an elliptical and a treadmill and an ab lounger, then I do push ups and planks and sometimes a few lunges.
  • evayna
    evayna Posts: 66 Member
    RachelX04 wrote: »
    you have the right idea. Make it a point to get up and walk around. You might want to consider purchasing a step counter if you don't already have one. There are many on the market from the basic step counters to the high tech counters. I personally have a fit bit and just being aware of my daily steps makes me want to move more. I also go to the gym 3-6 days a week. Consider joining a gym, or signing up for a program offered at a gym that you might like. Find an activity that you enjoy doing and incorporate that into your day. If joining a gym isn't for you consider purchasing at home programs. There are many and some don't require any equipment.

    I don't have a pedometer! But that is probably something I should invest in thank you!!
  • srv524
    srv524 Posts: 1,363 Member
    RachelX04 wrote: »
    you have the right idea. Make it a point to get up and walk around. You might want to consider purchasing a step counter if you don't already have one. There are many on the market from the basic step counters to the high tech counters. I personally have a fit bit and just being aware of my daily steps makes me want to move more. I also go to the gym 3-6 days a week. Consider joining a gym, or signing up for a program offered at a gym that you might like. Find an activity that you enjoy doing and incorporate that into your day. If joining a gym isn't for you consider purchasing at home programs. There are many and some don't require any equipment.

    Agree on the step counter. You can even use an app on your smart one as a step counter also. Try to get in at least 5,000 steps a day if possible. And if you don't have enough self-confidence to join a gym (which I don't see why not) then start with some basic DVD's or workout programs at home. Pull-ups, ab rolls/crunches, push-ups, bare squats, dips, etc. You can do a TON with just your bodyweight/basic furniture.

    Also, focus on technique more than reps. I see so many people who do half-pushups, pull their necks up while doing crunches, and other poor exercises that rob them of the full benefit of the exercise. Focus on technique, go slowly, and once you have that down you can then work on adding more resistance or reps.
  • Kayjnn
    Kayjnn Posts: 4 Member
    RachelX04 wrote: »
    you have the right idea. Make it a point to get up and walk around. You might want to consider purchasing a step counter if you don't already have one. There are many on the market from the basic step counters to the high tech counters. I personally have a fit bit and just being aware of my daily steps makes me want to move more. I also go to the gym 3-6 days a week. Consider joining a gym, or signing up for a program offered at a gym that you might like. Find an activity that you enjoy doing and incorporate that into your day. If joining a gym isn't for you consider purchasing at home programs. There are many and some don't require any equipment.


    This!
  • evayna
    evayna Posts: 66 Member
    mntnwmn477 wrote: »
    I also have a desk job :( I just try to make sure that I don't snack all day, since I don't move much, then I make it a point to get my work out in every day....I use an elliptical and a treadmill and an ab lounger, then I do push ups and planks and sometimes a few lunges.

    I drink alot of tea, i noticed it helps with snack cravings!
  • dolliesdaughter
    dolliesdaughter Posts: 544 Member
    jemhh wrote: »
    Exercise sometime during the other 17 hours of the day :)
    SMOOCHES.

  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    I'm a software engineer, and I don't exercise at work outside of maybe a walk over lunch.

    I exercise at home and eat to create a calorie deficit. You don't need a gym either, just do bodyweight exercises at home - http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
  • VanillaGorillaUK
    VanillaGorillaUK Posts: 342 Member
    You walk for 30-40 mins everyday, if you're just starting out that's enough activity. Going to the gym can be scary, so I would fit another walk in (twice per day) or walk a little faster, build up the endurance with hills.
  • ChrisRendon1128
    ChrisRendon1128 Posts: 103 Member
    I have a desk job as well.. I wake up at 5:00AM for my workouts.. I don't have as much time after work because I have 2 small kids. I have a Fitbit like someone mentioned above and it really does motivate you to move around more :) Good luck!
  • evayna
    evayna Posts: 66 Member
    VanillaGorillaUK wrote: »
    You walk for 30-40 mins everyday, if you're just starting out that's enough activity. Going to the gym can be scary, so I would fit another walk in (twice per day) or walk a little faster, build up the endurance with hills.

    I think I walk pretty fast, considering I have an 80lb rottweiler pulling me! haha :smile:
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    jemhh wrote: »
    Exercise sometime during the other 17 hours of the day :)

    39871-NPH-highest-of-fives-gif-ifJb.gif
  • evayna
    evayna Posts: 66 Member
    jemhh wrote: »
    Exercise sometime during the other 17 hours of the day :)

    I do, I walk my dog 30-40 mins every day and in the summer time I ride my bike.
  • VanillaGorillaUK
    VanillaGorillaUK Posts: 342 Member
    evayna wrote: »
    VanillaGorillaUK wrote: »
    You walk for 30-40 mins everyday, if you're just starting out that's enough activity. Going to the gym can be scary, so I would fit another walk in (twice per day) or walk a little faster, build up the endurance with hills.

    I think I walk pretty fast, considering I have an 80lb rottweiler pulling me! haha :smile:

    You could start jogging a little, easing into it.
  • srv524
    srv524 Posts: 1,363 Member
    VanillaGorillaUK wrote: »
    evayna wrote: »
    VanillaGorillaUK wrote: »
    You walk for 30-40 mins everyday, if you're just starting out that's enough activity. Going to the gym can be scary, so I would fit another walk in (twice per day) or walk a little faster, build up the endurance with hills.

    I think I walk pretty fast, considering I have an 80lb rottweiler pulling me! haha :smile:

    You could start jogging a little, easing into it.

    www.couchto5k.com has good walking/running programs
  • evayna
    evayna Posts: 66 Member
    VanillaGorillaUK wrote: »
    evayna wrote: »
    VanillaGorillaUK wrote: »
    You walk for 30-40 mins everyday, if you're just starting out that's enough activity. Going to the gym can be scary, so I would fit another walk in (twice per day) or walk a little faster, build up the endurance with hills.

    I think I walk pretty fast, considering I have an 80lb rottweiler pulling me! haha :smile:

    You could start jogging a little, easing into it.

    Thats a good idea! Thanks!
  • whooRAWRowlbear
    whooRAWRowlbear Posts: 47 Member
    I work as a programmer, so I'm at a desk 8+ hours a day (plus 45-120 minute commute to/from work depending on traffic and related accidents). I try to get up every hour and take a walk around my floor (using the long way to get to the ladies room), take the stairs down to lunch (I'm working towards taking them back up as I work on the fifth floor), and often stand and move around my office while I'm on the clock. Off the clock, I've picked up C25K three times a week.

    I also pack my own snacks, lunches, and breakfasts so I'm not as tempted by the cafeteria or break room snacks. A couple of times a month, my team does birthdays/other celebrations, so I allow myself to have a small slice of cake, a cookie, or a single piece of whatever is being served. I stay pretty close to what I plan to eat, except for the little treats, but I enjoy them, and I'm on a team where there are a number of other people who don't eat them, so I'm not alone if I decide to forgo the sweets.
  • Sweetiepiestef
    Sweetiepiestef Posts: 343 Member
    So I have a desk job as well... I get two 15's and one 30 min (lunch) which I walk on all 3 breaks. I have a Fitbit Charge HR (Definitely recommend as others mentioned as well) it gets me at almost 5000 steps by the end up of the day with walking for breaks and getting up for regular stuff as well like kitchen or bathroom. I then will go to the gym 6 days a week but on my down days I still try to get 10,000 steps and it is helping. If I don't want to go to the gym or can't get there I try to youtube work out stuff at home with out machines or weights. Hope this helps!
  • evayna
    evayna Posts: 66 Member
    Sweetiepiestef wrote: »
    So I have a desk job as well... I get two 15's and one 30 min (lunch) which I walk on all 3 breaks. I have a Fitbit Charge HR (Definitely recommend as others mentioned as well) it gets me at almost 5000 steps by the end up of the day with walking for breaks and getting up for regular stuff as well like kitchen or bathroom. I then will go to the gym 6 days a week but on my down days I still try to get 10,000 steps and it is helping. If I don't want to go to the gym or can't get there I try to youtube work out stuff at home with out machines or weights. Hope this helps!

    I don't know why I didn't think of youtube workout videos! lol Thank you!
  • peleroja
    peleroja Posts: 3,979 Member
    I have a desk job.

    I go to the gym at 6AM before work twice a week and run for an hour or so, twice a week I use my lunch break to hit the gym for some strength training and a short cardio session, and I also run first thing in the morning on weekends so it's out of my way and I can spend the rest of my time doing whatever.

    I also walk to work (1hr roundtrip walking commute) but I know that's not practical for most people.

    If my routine gets disrupted, I have a quick snack after work and go right to the gym then instead, so I can get it out of my way and relax for the rest of the evening.

    My Fitbit says I average about 18,000 steps/day (more if I'm doing longer weekend runs) so I manage to stay pretty active. It just takes some planning and a willingness to get to bed at a reasonable hour, for me.
  • Unknown
    Unknown
    This content has been removed.
  • angelamichelle_xo
    angelamichelle_xo Posts: 646 Member
    quit.
  • srv524
    srv524 Posts: 1,363 Member
    angelamichelle_xo wrote: »
    quit.

    Good job ace
  • evayna
    evayna Posts: 66 Member
    angelamichelle_xo wrote: »
    quit.

    Fantastic advice! Thanks so much for your contribution!
  • srv524
    srv524 Posts: 1,363 Member
    evayna wrote: »
    angelamichelle_xo wrote: »
    quit.

    Fantastic advice! Thanks so much for your contribution!

    +1
  • Saraness
    Saraness Posts: 32 Member
    evayna wrote: »
    I'm a Senior Library Clerk, which means I spend 7 hours behind a computer. I get up and walk around every hour or so, and take a walk outside during my lunch time permitting. My office is pretty open, so I'm not really comfortable doing jumping jacks behind my desk! Also, I walk for 30-40 min with my dog everyday after work. How do you guys stay in shape when you have a sedentary job? Any suggestions?

    Can I just say that, if you are worried about staying in shape go to the gym after work. About a year ago I worked 6 days a week as a server in very busy restaurants on my feet for about 6-8 hours each shift and I gained 30lbs. I was not in shape and I worked a very active job. It wasn't till I started to out calories and work-out regularly that I lost the weight and have become a more in shape person.
This discussion has been closed.

Categories