Desk Jobs (help)
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I have a desk job at the far end of the building on the ground floor. Every hour I get up, walk up to the third floor and to the other end of the building and back again. At lunch-time I will go outside rain or shine and walk around the building (twice if it's a nice day).
I call in at the gym on my home from work three times a week.0 -
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I know you say you are tired when you get home, but after sitting all day I can guarantee its mental tiredness, not physical tiredness. No excuses. If you want it, you will make it happen.0
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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).
You can leave 15 minutes earlier and park/get off the bus farther away from work. 30 minutes walking per day right there. I actually bring my sneakers in on stormy days when I don't want to walk outside and put them on for my 15 minute breaks and use the back stairs. I have a timer set for every hour to get up to stretch and walk to the water cooler. If I'm not actually typing I do most of my work standing up. I've told my bosses not to bring me anything they need done - I'll go and get it from them. Skip the elevator.
I get at least 10000 steps a day in before I get home at 5 pm. There are lots of things you can do.
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I've always been desk-based, but when I started with MFP/FitbBit seriously, I realised what a difference the moving around I wasn't calling 'exercise' was making. It's tough, but since I heard that "sitting is the new smoking" (!) I am more aware of the need to move than ever!
Walking to and from work is a blessing for me, come rain or shine. I try to get up every hour at work- use the bathroom on a different floor or head to the kitchen for more water and I get a walk in every lunchtime. I also get home around 5/5 thirty and will often do something in the evening to make sure I make it to at least 10,000 steps/day. I manage to get 10,000 steps in during the week way more often than at the weekend.1 -
I have a desk job. I've had a desk job for years. I still work out between 6 and 7 hours per week. I find that if I go straight from my office to the gym or yoga, I get it done. If I stop off at the house first, I am there to stay. I have friends who go to the gym before work...I'm not a morning person so that doesn't work for me but it might for you. Stand up and stretch at least once an hour. On your morning, lunch and afternoon breaks, get up and take a short walk. Walk up and down the stairs a few times. If you don't have stairs, just walk around the building. If you building has a gym, take advantage when you have a few minutes. Ask if there is the option for an ergonomic desk that moves up and down. Mine allows me to stand up or sit down. Many companies offer them.0
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I just had my 18th anniversary at my desk job...in that time I've gained & lost over 100#. I walk during lunch, or steps in the bldg and then stop for a workout before I head home at night. I also avoid the lunchroom.
I start work at 8a & home around 6:30p0 -
I have the same drive length as you, and it was very difficult to find the time or motivation once I got home. I ended up joining a gym 5 minutes from my office. That way, I work out in the morning (takes less time to get there because I'm driving way before the morning rush hour), then go to work from there. I hate mornings. I'm not a morning person at all. But I love the gym, so I had to make the time for it in the morning.0
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I used to love gym in the morning before work, unfortunately I just know the person I gert a lift from wouldn't pick me up from the gym as its out of the way whereas I live near to her house so she picks me up on her way past
its the biggest thing I miss to the point I would consider moving jobs to be near my old gym in the city!
Also you guys are quite lucky, in my last job I was always doing all the above, walking around every hour, furthest water cooler, always used stairs and not the lift but here if I go to the bathroom more than 3 times my manager has a dig that I spend too long away from my desk! Everyone in work knows I am trying to lose weight and under medical advice to do so, so I started doing laps round our very small (only holds 6 desks) office every time I had to file something away I would only lift 1 file at a time and do several trips but my manager got mad and said I had to sit down I wish I had a little more freedom to move away from my desk in work 0 -
Mistraal1981 wrote: »I know you say you are tired when you get home, but after sitting all day I can guarantee its mental tiredness, not physical tiredness. No excuses. If you want it, you will make it happen.
Absolutely. I have more energy in the afternoons and evenings now that I walk at lunchtime. I currently take a 75 minute lunch and make up 15 minutes at the end of the day, but probably as short a walk as 15-30 minutes would do the trick. Also, I periodically get out of the chair and move around.
And if I still don't feel like doing strength training at night, I force myself anyways.0 -
I have a friend who bikes to the train, takes that into the city, and then bikes to work.0
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And - cut yourself some slack. Starting a new job is mentally exhausting. i'd give yourself a break for a few weeks to give yourself a chance to get adjusted. Chances are you won't be so exhausted in the evenings and can easily do a workout, etc.
I just started lunchtime walks - a half hour walk and it feels great
I've been debating walking to work - but it takes about an hour each way and for now, I would be home too late to cook dinner for my family. Considering readjusting my schedule - but we will see.0 -
A few things...
1. It sounds like you just started your job. If that's true, you may need a little time to adjust. If your commute is longer, your hours are longer, or the same amount of hours over more days per week...it takes time for your body to adjust.
2. Can you stand at your desk? Maybe turn on some music and and just kinda move around while you work? I do this alot when I have a desk job, which hasn't been in some time. I also get an exercise ball to sit on because I find that I fidget way more and will also spontaneously try to balance on it with my arms and feet in the air while I'm thinking.
3. Create the opportunity to move more throughout your day. I used to do exercises every time I went to the bathroom. I'd do my business, then do squats or wall sits or knee highs. Walk on your lunch break, anything to stay active. It feels like this activity helps keep up your energy so when it's gym time, you are ready for it.
4. I personally am not a morning person, so working out before 8 am wouldn't happen for me. That being said, there are many people who CAN make that happen and if you are one of them, do that. If not, perhaps, while you adjust to your new schedule you can introduce some accountability into your life--someone who looks for you at the gym or asks what work out you did that do or does it with you, etc...
These are just a few ideas. They may not work for you but they've been helpful to me when I've struggled to adjust to a new set of circumstances and a new schedule.0 -
Park as far away as possible--or, if you commute by train/bus, get off a stop early. Take the stairs whenever possible. Drink water during the day and find a bathroom that's a fair distance away from your desk (upstairs or downstairs is a bonus). Is a standing desk an option?0
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I'm in agreement with everyone else that says workout before work. I have a 40 minute commute to work and have a similar schedule and desk job. I wake up everyday at 4:45, drive 30 minutes to the gym, shower at the gym and head to work. Sure it sucks waking up that early but hell you gotta sacrifice something right?0
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I work 8-4:30 and have a 45 min drive back and forth to work everyday. I also have two small children that require all my attention when I get home. I usually don't stop until nearly 9 pm and by that time I am spent. I get an hour for lunch everyday. I am lucky enough that my job has a gym on site, and a group of women that I work out with during my lunch break. I get in the workout that I need. I have accountability since I am working out with a group and not by myself. I think that is the biggest motivator for me is having others working out with me. I also monitor my food. It is easy to get the "spread" from sitting everyday. I understand the struggle. Good luck and I hope you find something that works well for you!0
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If you've just started your job, give yourself a bit of time to adjust. Try going for a walk at lunch, find a gym nearby and go during your lunch or in the evenings, or if the gym is too expensive, then Youtube videos are free and home exercise equipment are worth the money. Keep it simple and do what's best for you, as long as you stay active and don't fall victim to the sedentary lifestyle. I feel like that at times.
I work from home, but I start at 6:30am and finish at 3:30pm. I do my workouts at home (lifting/Youtube videos/exercise DVDs) and during the day, I'd make sure I walk around the house, do small chores or chase the cat every 45mins or 2 hours. I usually become very uncomfortable if I sit for more than 2 hours. I also try to clean the house in the evenings, but if my lifting workouts are long, then I leave it to another day when the workout's shorter.
I also go to my boyfriend's on the weekend, so I get up early Saturday mornings and go to the gym.
If he is taking my car to his workplace on Saturdays, then I go for a walk around the fields nearby. I feel that I have a lot more time during the day if I do that.
On Sundays, I mainly go to the gym and do a super light workout of using the treadmill and rowing machine. Once I've showered and arrive back at his, we still have the day together. We also do our food shopping on Sundays, which also contributes to adding more steps throughout the day.
Best of luck!0 -
+2 to it being mental tiredness when you get home! I don't have a desk job, I get about 9K steps when I am at work (6:30 - 4 with only 1/2 hour at most for lunch). I am tired when I get home, but I still make myself go workout and it helps to rejuvenate me for the rest of my night so I can get lunches for the kids done, clothes for school and work set out, and help get my husband out the door so I can correct papers/do planning for the next day.0
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It might be worth mentioning as well that if that's really what you're eating every day, your body is probably not getting adequate micronutrients (vitamins and minerals.) I see a nearly total lack of plant life in your diet, and I'd be tired too if I wasn't getting any of those vitamins.
Other than that, I have a desk job too. I go to the gym at 6AM before work twice a week (I run 6-8 miles these days), on my lunch break twice a week (for strength training), and do one long run and one recovery run on the weekends. I walk on my lunch break on the days I'm not at the gym. I walk to and from work as well. I walk/run about 12 miles total most days combining all these things.0 -
I workout after work at home. I don't sit down, I change directly into my workout clothes, and workout. I know some coworkers who change into their workout clothes at work and then head to the gym or go for a run. I used to workout in the morning before work and evening after work, but then I got lazy and stuck to after work workouts. It's just a matter of doing it. Once you do it for a while it will just become habit.0
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kshama2001 wrote: »I have a friend who bikes to the train, takes that into the city, and then bikes to work.
I used to cycle to and from work just about every day year round. Unfortunately, it's a bit too far at the moment, but I am toying with the idea of doing it once in a while.0 -
FitnessLover001 wrote: »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?
yep i too have a desk job - i try to go to be early.. normally when the kids are tucked in, i have an hour to myself then i go to bed, so i can get up at 6am and do a workout. painful i know but if you really wanna fit it in you will x0 -
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.
I am one of those that you would be mystified by. LMAO. i often "dance" in my chair. I don't have a cordless headset, so walking around like that isn't possible. I take incoming calls all day for an insurance company, so i am literally tethered to my desk. so, i stand up and do some stretches. i take bathroom breaks just so i can get away from my desk and walk.0 -
Can you get a standing desk? Or they make a bike pedal thing for under your desk, or replace your chair with a balance ball. Also take the stairs if at all possible, I have an Apple watch that alerts me every hour to stand up and move for at least a minute. Utilize space if you can use a bathroom on a different floor, walk to the other side of the office for water. On lunch breaks weather permitting go outside and eat and walk (if you pack a lunch with things you can eat on the go). I am constantly moving my feet under my desk it is not much but it helps.0
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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.
I am one of those that you would be mystified by. LMAO. i often "dance" in my chair. I don't have a cordless headset, so walking around like that isn't possible. I take incoming calls all day for an insurance company, so i am literally tethered to my desk. so, i stand up and do some stretches. i take bathroom breaks just so i can get away from my desk and walk.
You're literally tethered to your desk 168 hours a week? My guess is that you aren't. I'm not mystified by people who can't exercise at work. That is normal IMO. Being able to get up and walk around, etc. is a great bonus but not required. I'm mystified by people who, presumably, are not literally tethered to their desks 168 hours a week, or close to it, and can't figure out how to exercise or stay in shape.0 -
You get home at 5. That's early. Go right to the gym. I would LOVE to be able to be at the gym by 5 every day.0
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I get up at 4 everyday and get to the gym for a hour and a half then get home in time to get my daughter up and ready for daycare. It can be done, just sucks waking up that early some days. You do what you can.0
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I wake up at 4:00AM on lifting days and 4:20AM on cardio days and exercise for 30-60 minutes. During the day at my desk job, I find any excuse to get up that I can (get water, go to the bathroom, go to the printing room, etc.) For my two breaks, my friends and I walk the entire building (3 floors) from one side, down one floor, across, down one floor, then back up the same zig-zag way. We then do the same thing on our lunch but extend how far we walk. At the end of the day, I am normally between 10,000-12,000 steps just from the time I get to work until I get home.
It isn't ideal for everyone. Some can't eat at their desk (I can), some can't get up whenever then want... but if you really want it, you find a way.
Good luck.0 -
I'm in the same situation. Desk job and I just want to go home and crash. So here's what I've been doing and it helps. You have to get up and move around during the day. Use your breaks to take walks. I have a coworker that goes with me and we power walk for our 15 minute break. Or sometimes, honestly its more like lets see if we can leisurely walk around the block for 15 minutes, but either way we are moving. lol.. When you're at your desk do some upper body stretches from time to time. If you can find a gym that's close by your office and go for 20 minutes on your lunch hour. Make sure to drink a lot of water. Then right when you get home, do NOT sit down or turn on the TV! Change into your workout clothes. Get 15 - 20 minutes in. Have supper and then go for a walk after. But if you sit down even for a "sec" your down for the count. Believe me I know. 0
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I park as far away from the doors as possible. I take the stairs. I walk a mile on both breaks (am and pm) and I walk to wherever my hubby and I eat lunch. In spring and summer I walk to work since I only live a mile away. It's just too dark in winter for me to feel safe. I use the downstairs bathroom. I walk up and down the hall while the coffee percolates. After work, I walk my dogs and/or plug in a Dance game for the xbox one and shake it like it's nobodies business for 30 min while dinner cooks. I'm quite sure I look like a drunk moose having a seizure, but it's fun and even if I'm tired I still want to do it.
Now, granted, I live in a super small town and this makes my situation easier. I am not a morning person. Getting up earlier to work out just won't happen for this girl. I either incorporate it into my day or I don't do it.0
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