Desk Jobs (help)

FitnessLover001

Hey guys! I've recently started a new job, it's 40 minutes from my house, 8am-4pm, and it's a desk job. I literally sit for 8 hours and while I love what I do, I HATE the fact that I sit all day. Does anyone have any tips on how to stay active? I never thought I would say this (i've always been one to think and believe I'll be able to work out every day forever), but when I get home at 5, I just want to crash. My eating habits are usually on target. I had a piece of steak and cheese for breakfast, plain greek yogurt, fruit and honey nut cheerios for lunch, and steak and cheese for dinner, then wheat thins and a scoop of pb during snack time. What are some tips to staying healthy when you have a desk job?

jemhh

Work out before or after. Just get it done.

Sedentary behavior begets sedentary behavior. Active behavior begets active behavior.

vespiquenn

Although I can't say much for the desk job, it it at all possible to get up an hour early to work out? I know how miserable a commute can be, I have a 45 minute one myself with work from 7:30-4. So morning workouts aren't for me, but I know many coworkers that can't start their day without it.

Otherwise, is taking a walk on your lunch break an option? Might help refresh your mind, especially when sitting for so long.

ShashayLee

i get up from my desk every half hour or an hour & walk round the halls, it helps

Marilyn0924

All of the above are great options. With my regular lunch walks, I add in climbing the stairs in my office building at lunch or on a break to get a little extra fitness into my day. Once you've adjusted to the new work routine, you'll find it easier to add in your workouts on a schedule that works for you.

mrsloganlife

Agreed with the above options. With desk jobs you just have to find ways to move. Does your office have stand up desks? With your phone do you have a headset? I have a headset for my phone so while I am on the phone I can walk around. My office thinks I'm weird, but in especially intense calls I get a lot of walking done

If you have a Fitbit you can set alarms to remind yourself to get up and move. It is very easy to get sucked into work. I feel the same when I get home--very blah and not wanting to do anything. I make myself do it, and now I am more motivated because I love how I feel when I am done.

Machka9

My office is on the 5th floor of the building ... so, I climb stairs. I do the 5 flights anywhere from 6-8 times a day.

I also walk a bit on the way to and from work.

I go out at lunch for a walk.

And after work I look forward to going for a walk to the beach with my husband ... at least. Sometimes I also lift weights or we go cycling.

rankinsect

I am also in the crowd that takes a lunch walk instead of a lunch break, and then I eat at my desk.

jemhh

It's not really all that difficult to have a desk job and still stay in shape. I have to admit that people who seem stymied by this mystify me. Especially when there seem to be no other big demands on time outside the office (i.e., school, second job, children, eldercare, etc.) There are 168 hours in a week. Work 40, commute 7, sleep 60. You still have 61 hours left for everything else.

lorrpb

jemhh wrote: »

Work out before or after. Just get it done.

Sedentary behavior begets sedentary behavior. Active behavior begets active behavior.

I like this!

cwolfman13

I have a desk job...I stay active outside of work. I make time for regular exercise to include an abundance of cycling as well as a few days per week in the weight room. I also do things like park further away from the office and other establishments like the grocery store, etc...I take the stairs and otherwise make myself "less efficient" in other daily chores so that I move more.

When I get home, I'm usually on my feet for a few hours cleaning, cooking, fixing things, getting the kids ready for school, etc. I spend very little time watching television and the like.

On weekends, we're always out and about as a family doing fun stuff...

BrownieKitty12345

I drink a lot of water and make people see me drink a lot of water then I go to bathroom all the time. This gives me about 3k steps. Not sure what desk job you have but I'm office manager so I can walk back and forth for 10 mins and no one would blink an eye.

azulvioleta6

Don't go home--stop by the gym first.

Plus, if you walk for 15 minutes three times a day (each break, plus 15 minutes at lunch) that's a good 6000-7500 steps right there. Plus, getting up and getting some exercise will help you to focus better.

azulvioleta6

jemhh wrote: »

It's not really all that difficult to have a desk job and still stay in shape. I have to admit that people who seem stymied by this mystify me. Especially when there seem to be no other big demands on time outside the office (i.e., school, second job, children, eldercare, etc.) There are 168 hours in a week. Work 40, commute 7, sleep 60. You still have 61 hours left for everything else.

Maybe those are the people who are watching 5 hours of television each day.

shera426

I work 12 hr shifts, 4-6 days a week. I do really good on my days off and workout and do the best I can at working out at 5am before I head to work. Even if it's 20 min Jillian Michaels video I try and get some movement in my day

blossomingbutterfly

Walk to the furthest water cooler for water and the furthest bathroom from your desk. It all adds up. Get off the bus home a few stops early.

sunnybeaches105

work out when you get home. Yea, it sucks. Starting a new job throws you for a loop, but work out anyway. It will help you focus at work every bit as much as it keeps you in shape

Packerjohn

Desk job for almost 36 years and counting. Anywhere from a 40-60 minute one way driving commute all the time. Get up at 4:15 eat, workout get cleaned up and to work by 7:15. Usually 9 hour days, sometimes 12-16. If not working stupid hours will do second workout in the evening. When my kids were young would have all the school, sports, and music activities in the evening also. Literally did not watch weeknight TV for 20 years.

As others have mentioned, try to get an adjustable desk. I got one a couple years ago. I'm 6'2" and sitting at the desk hunched over a computer screwed up my shoulders. Have had several incidents of back pain (like crawling to the bathroom pain level) that the doctor attributed to too much sitting. I have really had to keep up on the mobility work.

Also, if you keep up the good eating habits, you are not doomed to gain weight at a desk job. It's CICO pure and simple. I've been within 10 pounds of my HS graduation weight of 200 pounds for 40 years.

Best of luck.

JoshLikesBeer

When I had a long commute, I found a gym near work. I drove there early in the morning to beat the traffic, then showered and ate breakfast after my workout before heading into work. Maybe that could work for you.

Alatariel75

Desk job which generally requires 8-10 hours a day, with a commute.

3 days a week I gym after work, 2 days I train in taekwondo and on weekends we try to fit in a hike or something active. I also walk on my lunch break (either take portable food, or if your office doesn't mind eat while you work) and I get off one train stop early for extra steps.

It's just what I have to do, if I want to achieve the things I want to achieve. Previously I'd spend the evening sitting on the couch. Turns out I often enjoy the exercise more.

I do find that a lot of the wanting to crash when you get home is mental. Your body is perfectly capable of far more than that, and a lot of exercise is mindless. If you just get to it, you might find that you're just as relaxed mentally, and physically feeling better than if you were going home to veg out.

lemurcat12

Getting home at 5 is early, Work out then or before going home. Or get to bed early and workout in the morning. Also consider whether you can work in exercise to your commute. During much of the year I bike commute. In the winter I run home on occasion and have just bought a backpack so I can run to work (my gym is near my office). I also go to my gym during lunch or being going home after work (this is why it's important to me to have a gym near work), and worst case I walk part way home or walk at lunch.

BigAnnieG

Mon, Tues, Thurs - gym at 7am, at work for 8.40am, have breakfast at desk. Weds, Fri, swim at 7am, same deal. Tues - pilates class 6-7pm, Weds kettlebell class 6-7pm. Weekend - hike, paintball, home workout or similar on one day, stretching/yoga other day (the day I consider rest day). The trick is to find a gym near work (or work out at home) and work out at the start of the day - it might seem a slog the first few weeks to get up earlier, but it can really focus your mind. Also, don't sleep in on the weekend - get up at the same time you always get up. It'll help you maintain a good sleep cycle, and also get you in the habit to not waste time on a weekend so you're more inclined to go out and work out. I find booking exercise classes also forces me to go to them, it's a commitment not just to me but also the instructor so I feel rude if I don't attend.

I have a desk job and thankfully no kids to consider, but we are also currently doing up the shell of a house we bought, which means evenings are usually painting/plastering/DIY/tidying up as it's a big time-drain.

Bear in mind, this routine took a LONG time to figure out, and it was only when I realised I'd have more time in the day if I got up earlier that I figured out how to fit in all the exercise I need to get to my goals.

Good luck, you can do it!

katiebean

Park further from your work and walk the rest, walk at lunch, or go to a nearby gym at lunch, climb the stairs instead of taking the elevator to your office, find a gym between your house and work, do a home workout when you get home before you've started to relax or eat food. If you work a 40 min walk not a 40 min drive, run the way home. Etc. There's tons of things you can do. I hate the idea of getting up early to go to the gym so I go at lunchtime and then sometimes do yoga or something when I get home, before dinner.

sianlr87

I have a desk job and my commute is about 50 minutes in and 1hr-1hr 15mins back due to traffic. Normal routine, leave the house at 6.55am and usually home 6-6.30pm. I wouldn't say I'm overly active Mon-Thurs. I do walk sometimes on my lunch break, but we're only allowed to eat certain foods at our desk, so don't do this everyday. Office is quite small with no stairs, but I do try and get up once per hour to go to the toilet/get some water etc and it does add up. I will also take the dog for a walk after work most days, but Mon-Thurs this is about it.

I do get half days on Fridays and then usually have a very active weekend, out with the dog, looking after my horse and so on, easily 40,000-50,000 steps over Saturday and Sunday.

eldamiano

Tell them you are going for a cigarette and go for a run around the block....

KateTii

Walk part of your way to work (if possible), walk at lunch, stand up and stretch regularly, see if you can turn your desk into a partial standing desk (i've heard it helps but i'm not a fan).

lynz4589

I found it much easier to move in my last job (*5th floor of a big building and much better more structured breaks) this current job I work an extra half hour more, get only a half hour lunch (used to an hour lunch and 2 15 min breaks and my last job was on the same road as my gym!) Now I have to get a lift to and from work so I just do a 25 min walk on lunch and then eat at my desk when Im back. By drinking more water I naturally need the toilet more which is a flight of stairs each time, this soon adds up over the course of a day! My workouts at the gym depend heavily on my partners work schedule (she works 3 days, 3 nights and 3 off so we basically go to the gym together on her 3 days and 3 off) so basically every 9 days we aim to get about 4 or 5 workouts at the gym! Ive found the weather really affects my walks right now but I have a fitbit and if I don't hit my steps by the time Im home I walk laps around the apartment whilst dinner is cooking!!

Packerjohn

Saw this article on Mark's Daily Apple about creating an active workstation.
http://www.marksdailyapple.com/how-to-create-your-own-active-workstation/?awt_l=IIa6U&awt_m=J0IvTSGJzhWvYa#axzz3zCQ3CXj2

Most of the stuff seems a bit out of there for the corporate headquarters of the Fortune 500 company I work for but some may be able to use part of this.

molepigeon

I have a desk job from 8 -5 every day with a 20 min train commute and 15 min walk each side of the train. I get up 15 mins earlier than I need to and walk to the next station. Then I get off the train a stop early. That's 60 mins walk before work. Its a struggle when its cold and wet but you get used to it! I have a radio and spotify to listen to!
I try and do the same on the way home but its not always possible. I also am lucky enough to have a gym at work so I go at lunch. If I don't go to the gym, I got for a walk outside.
Easily get 15,000 + steps!

lacroyx

extremelygrumpycat wrote: »

Walk to the furthest water cooler for water and the furthest bathroom from your desk. It all adds up. Get off the bus home a few stops early.

This is what I do. I also got a smallest refillable water bottle I could get so I could have a frequent trips to refill it and where I work, it's a 3 story building. I work on the 3rd floor and though I have access to the bathroom and water cooler on my floor, I go to the first floor and use those instead, taking the stairs of course.

LivingtheLeanDream

ShashayLee wrote: »

i get up from my desk every half hour or an hour & walk round the halls, it helps

+1
and I do an hours workout before work from comfort of my own home (lift weights/ do youtube workouts)