Best recommendation for Office work.

VictorXIbarra

Good evening,

This may have been posted as a question (still searching the forums) however what would be the best recommendation for someone who works a typical 8 hour shift working for a call center (back to back calls) with minmal downtime?

So far I've implemented (minimal) pacing during some downtime and some calls, it helps me think but also try to have some sort of exercise coming through.

Work provides walking groups once a week but lately they've been denying my requests as there appears to be a limited amount of times per week/month/year before you can apply again. In the meantime I've tried incorporating walking during my break times.

One thing I've also started to notice a lot has been exhaling deeply (which is kind of my way of releving stress), I tend to repeat this about four (almost five) times a day during work and also outside of it (Fiancé hasn't been feeling well - mental health.)

Lastly, I'll admit I recently enrolled us for a gym membership but we've been having difficulty finding the time. We're hoping to do so tomorrow and using our Fitbits to track our exercises. I also need to incorporate more water and have cut back on a lot of excessive sugars and meats.

My weight is 219 (which I'm trying to lose), I'm 5ft 9in and 24 (going on 25) years old.

TavistockToad

Exercise before or after work

VictorXIbarra

@TavistockToad that's probably whats going to happen, any work out recommendations? I have *literally* no upper body strength. I have a couple lower body strength due to living in the second floor and also working at the second floor at work as well (blessing in disguise.)

ladyreva78

@VictorXlbarra

any of the beginners programms listed here http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 should work for you.

Just make sure that whatever you pick, you do consistently.

Good luck!


EDIT: because grammar is hard early in the morning...

fireruler

Squats at your desk as long as you can do so without making it a detriment to your work. Also consider some basic body weight strength training on your breaks (Squats, pushups, lunges, etc). If you build more muscle by doing body weight strength training, your body will have a higher BMR just due to the fact that muscles take more calories than adipose (fat) tissue.

Good luck!

brightresolve

Check out this thread for people at desks all day, there are some ideas in there: http://community.myfitnesspal.com/en/discussion/10641933/looking-for-desk-jockie-friends

And what Tavis said above - you're going to have to get your active time mostly outside work hours.
Note that losing weight is mostly about what we eat, not how we work out.

Depending on what you have access to at work for break times, walk stairs fast on breaks (I try to get 20 floors a day on breaks), grab a straight chair and put it against the wall and do triceps dips, do pushups and planks if you can find a bit of floor space (I use our conference room at lunch), do body weight squats and lunges on the principle that moving is better than not moving. And of course if you can walk at lunch, do it, and briskly

None of that substitutes for working out more seriously, but it can help to stay active more during the day.

Good luck!

TavistockToad

VictorXIbarra wrote: »

@TavistockToad that's probably whats going to happen, any work out recommendations? I have *literally* no upper body strength. I have a couple lower body strength due to living in the second floor and also working at the second floor at work as well (blessing in disguise.)

whatever you enjoy doing.

if you want some strength training ideas, start here:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

and as for cardio, your options are pretty endless!