Sitting at a desk all day...

bluebell88xx

So I have a desk job Monday to Friday 8.30am - 5.30pm and now the nights are very dark as soon as I get home I don't feel comfortable walking my dog as far as would in the summer. A gym membership is out of the question as they are so expensive where I live.

I was just wondering for any of you who also sit at a desk for the majority of the day, is there any way you keep active at your desk? I'll get up and run errands where possible and I always go for a walk on my lunch break.

grafixfrh

Buy a cheap pedi-cycle they are like $20 or so they can help you as they can be used for arms and legs as well, just make sure to get one with rubber feet so will not move alot.

Machka9

I incorporate exercise throughout my day.

I walk as part of my commute to and from work.
I walk at lunch.
I walk after work.

I climb flights and flights of stairs at different times during the day at work.

Sometimes I lift weights and/or cycle after work too.
I have a small weights set up at home, and I've got a trainer for my bicycle so I can ride inside too. Or if it is nice, I'll ride outside.

And then I do the bulk of my exercise on weekends. That's mostly cycling with the occasional decent hike or half-day of canoeing or couple hours of the gym.

capaul42

Look into indoor walking tracks as well. Our ice rink has one, tried it out last night and it was great (though loud and chilly lol).

BeastField

Every hour, get down and do some pushups. If you do 10 an hour, an 8 hour day (9 if you count lunch hour) 80-90 pushups.

Pseudocyber

I take it you're "chained" to your desk? Here's a couple ideas:

1. Take stairs.
2. Walk the long way to the bathroom.
3. Take "smoking" breaks - walk around the building.
4. Walk the long way to the break room.
5. Stand and stretch at desk.
6. Sit on one of those big balls? (I haven't done that).
7. Park as far away as you can/feel comfortable/is safe.
8. Dumbbells @ desk?
9. Squeeze ball (arm/hand) strength at desk.

LivingtheLeanDream

I try to get up every 30 mins and walk to another office/ have a bathroom break/ fetch a glass of water. I also have been known to 'loo jog'! (can rack up 200 steps on a bathroom break )
I get my steps in mostly before work though - average 8-10k done first thing, then by evening have another 4k done between what I manage at work and then around the house.

Packerjohn

grafixfrh wrote: »

Buy a cheap pedi-cycle they are like $20 or so they can help you as they can be used for arms and legs as well, just make sure to get one with rubber feet so will not move alot.

I keep seeing people mention these under desk cycles. I can't imagine using one since my knees are almost touching the bottom part of my desk as is, let alone trying to move.

I looked at a few on Amazon, they said if you're over 5'8" you will probably need a higher desk and chair to make it work.

I'm 6'2" so not happening for me.


For the OP, can you take the dog for a longer walk in the morning or do some other exercise before work.

KDar1988

Packerjohn wrote: »

grafixfrh wrote: »

Buy a cheap pedi-cycle they are like $20 or so they can help you as they can be used for arms and legs as well, just make sure to get one with rubber feet so will not move alot.

I keep seeing people mention these under desk cycles. I can't imagine using one since my knees are almost touching the bottom part of my desk as is, let alone trying to move.

I looked at a few on Amazon, they said if you're over 5'8" you will probably need a higher desk and chair to make it work.

I'm 6'2" so not happening for me.


For the OP, can you take the dog for a longer walk in the morning or do some other exercise before work.

No way I could use one either. Not sure I'd find much benefit, for me anyway. The lunchtime walk and running the stairs are the best for me when I'm feeling like a caged animal

bluebell88xx

I think they sound like a good idea I'm only 5 foot 3 so it would work fine for me I think. Theres some good ideas on here as a whole anyway

ew_david

I converted half of my desk to a standing desk. While standing, I use my resistance bands (Bforce) and do some stuff with them: side leg lifts, rear leg lifts, etc. I walk a few times a day and take the stairs for everything.

None of that is a substitution for working out for me. I still go home and get my gym on.

staticsplit

I do home exercise videos in the evening. I just tried the Jane Fonda one since it was free on Youtube--and it was hard!

cremorna1

You could try out some at home workouts, like the bikini body guide stuff. Many versions out there, just check Google. Usually you need very few things to do the workouts.

I also bought a mat and some resistance bands for workouts at home.

Maybe search 'indoor walking' on Google for more tips (and ignore the zombie pics) )

Misssynth

Home workouts would be great, there are tonnes of videos for free on youtube, HIIT workouts are super quick too to fit in. I run first thing in the morning before work (6.45am), it's dark but getting lighter, and I find morning darkness feels a lot safe than evening darkness.

vczK2t

Even though it gets dark early where I live too, I still take my dogs out for walks. They demand it and i get whining if i don't take them. I don't usually go far, but i know their hearing is better than mine, so i feel safe walking with them.

BruinsGal_91

I'm an office worker, but can usually manage to get 10,000 steps while I'm at work. I park on the top floor of the parking garage and use the stairs rather than the lift. Every hour I make sure I get up and walk all three floors of the building. And at lunchtime I go for a walk (rain or shine). It's great in the summer because there's a little nature trail at the back of the office and I can get a bit of sneaky bird-watching in.

nossmf

Is your desk isolated, or exposed? Isolated you can do periodic sets of pushups and keep a light dumbbell under your desk to move around (curls, overhead presses, etc).

Baydogger

I sit at a desk all day and commute an hour each way. I had my employer provide a stand-up workstation so at least I can alternate between sitting and standing. I run on my lunch twice a week, and 3 times a week I lift for 30-40 minutes in my basement before or after work. I bought dumbbells second-hand online, same with a bench. I've got a mat and my own bodyweight. Everyone made great suggestions about getting up for frequent breaks and I'm going to try them too. It's dark and cold when I get home that's why I prefer to run on my lunch hour, and run long on Sundays.

mgalovic01

Not really. I'll stretch and flex here and there, but that's about it. I get the jitters in my feet. Not much of a workout, but it gets the energy out. You can do calisthenic circuits at home.

musclesandmusic866

I bought a Veridesk so I can stand. And take short little walks away from my desk as often as possible.

sammyliftsandeats

Also - when you get home from work, try some bodyweight exercises. There are bodyweight routines available such as You Are Your Own Gym or the Nerdfitness Bodyweight routine. These can be done in your home so you don't have to go outside.

Tacklewasher

My watch tells me to get up an move every hour. I try to do that. Takes ~150 steps to clear it. Other than that, I'm not that able to do much. Have a real short commute, then 1 floor up to my office. I don't tend to do much more than walk around the floor when my watch bugs me.

Wife walks the dogs in the afternoon before it gets dark.

But I've got a treadmill at home. So I get my exercise there. My desire to get a gym membership just isn't there.

Maybe see if you can pick up some kind of exercise equipment on Craigslist. Always lots of used stuff cheap.

JeromeBarry1

Standing, rather than sitting, has been shown to have health benefits. Your employer may even be willing to pay for a standing desk for your use. Standing is a MET 2 exercise. juststand.org

peaceout_aly

I work an 8-hour day + 3-hour commute and make sure I get in the gym for at least an hour 6 x week. If the gym isn't an option, invest in some resistance bands and use plyo circuits to get your heart rate elevated for 30-45 minutes after work when you can't walk (or in addition to walking) and stretch for 15-minutes. Lots of at-home work outs involve minimal excess material, like a small set of dumbbells, stepper, ankle weights, etc. Definitely worth the investment.

CarolPre

At my old job, we kept a stationary bike in the server room to ride over lunchtime.

mindywilsford

Darebee.com has a series of "Office Workouts" designed to be used throughout the day. Some are stretching and some get you moving a little for a few minutes but don't get you sweaty. I like to use them to take a break periodically, although I keep my office door closed .

Packerjohn

Deakbound: Standing Up to a Sitting World, is a good read on the topic

https://www.amazon.com/gp/aw/d/1628600586/ref=mp_s_a_1_1?ie=UTF8&qid=1481656583&sr=8-1&pi=SY200_QL40&keywords=deskbound&dpPl=1&dpID=51wy4qusOoL&ref=plSrch

NorthCascades

Packerjohn wrote: »

I keep seeing people mention these under desk cycles. I can't imagine using one since my knees are almost touching the bottom part of my desk as is, let alone trying to move.

Also, in the real world, an under desk cycle is going to help a typical person burn about 5 kCal per hour. How much energy you burn on a bike depends how much you put into it. If you do the math you'll see that the torque and pedal velocity requirements for even a moderate calorie burn aren't really compatible with most office environments.

Better to go for a walk at lunch, park in the far end of the lot, take the stairs, etc, and have time dedicated to exercise outside of other commitments.

liftorgohome

Either workout at home or isn't there a cheap planet fitness around you for $10 a month?

Justme_1

amzamzamz1988 wrote: »

So I have a desk job Monday to Friday 8.30am - 5.30pm and now the nights are very dark as soon as I get home I don't feel comfortable walking my dog as far as would in the summer. A gym membership is out of the question as they are so expensive where I live.

I was just wondering for any of you who also sit at a desk for the majority of the day, is there any way you keep active at your desk? I'll get up and run errands where possible and I always go for a walk on my lunch break.

I'm at a desk all day and going stir crazy. One hour drive to and from work. This time of year stinks, dark and cold.

yogabritt89

I work at a desk too! I've converted to a standing desk and try to stand at least have the time. I go to the furthest bathroom/water cooler and if no one is around I lunge to it I keep a little hand exerciser and squeeze on that. I also have a shake weight. I also love my chair yoga (check Pinterest or google) I'm 5'9 and borrow my coworkers desk bike and can use it! Just have to scoot back a few inches