ideas on how to stay active
avtlove
Posts: 82 Member
Unfortunately I have a sedentary job (on computer all day from 8-4:00. I really want to do better with activity but I kind of feel that working out for an hour in the evenings isn't really sufficient enough when I've been sitting all day. I do get up every hour to walk for about 5 minutes but that is all I can do with my time limits/work. Any suggestions on how to be more active?
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Are you allowed to ask for a standing desk?0
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I used to go the gym for half an hour on my lunch break. You can always find a local park or sporting field and do high intensity cardio2
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I also work a sedentary job (7am-4pm). I try to take regular breaks from my computer as you suggested, and I also spend a couple of minutes every time I visit the bathroom to do some squats, wall pushups, warrior poses, air punches or even just walking in place there - anything to get my heart rate up a little bit or stretch. My dietician advised that getting out of my chair every half hour, even just to stretch or walk around the room, helps to maintain a more stable blood sugar level (I'm insulin resistant, she is a credentialled diabetes educator) throughout the day so I aim for that.
As suggested above, a standing desk (or sit/stand) could be helpful, or even swapping your chair for an exercise ball will keep you a little more active.1 -
How big is your office? Can you do things like using a bathroom that’s further away? Could you walk over to a colleague instead of emailing/instant messaging them? Take the stairs instead of elevator to work? Suggest walking meetings to colleagues instead of sitting in a conference room?
I have an adjustable sit/stand desk and seeing what a difference not having it during lockdown and working from home made, I would not take a job with a company that didn’t provide adjustable desks. Yes, those desks are that good and proper form while working is important.0 -
If you are stuck at your desk for hours at a time, such as in a call center or something, perhaps you can consciously increase your fidgeting - tap your toes or just generally move a little more? Get up and down from your chair to mimic a few squats?3
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I get up at 3:45 and go to the gym before work. I work a desk job from 7:00 to 3:30, so close to your schedule. I walk on my morning, lunch, and afternoon break. I work in a multi-story building, so I'll use the bathroom on the first floor (work on the 4th) and take the stairs.4
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Get a dog. Walk it before work, at lunch, after work, and before bed. Play tag with it. Take it for long hikes on the weekend.2
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I have a sedentary job too, but I wake up early to get in my workouts before work then I don't have to feel bad the rest of the day!2
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While working from home, I get up every hour or so and walk laps through my living/kitchen/dining room for 5-10 minutes, while listening to a podcast.
ETA: Oops, you said you do this, in your OP. This, plus an hour in the evening, is plenty! So, ultimately, you're doing fine. Keep it up!2 -
Thanks for all the awesome responses! This site is so great. I love the support! To answer some of the questions- I work from home now. I am a dyslexia specialist and I work with kids via skype. I run 45 min sessions so I can get up for a few min between each session, but I don't have more than a few minutes because I have to prep for the next one and each one starts on the hour. Looking into doing a quick walk at lunch might be something to consider, though.1
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I made my own stand up desk from an adjustable table and a large box. It made a big difference.
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I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
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There's a thread here with people's ideas about increasing non-exercise activity, in case that helps (and it cross-links to another similar thread, IIRC):
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
Some of these won't be helpful in a work at home, limited outings situation, but many are still viable.2 -
I work a 7a-3p shift and felt the same way about working it afterward. I would suggest working out in the morning time. My schedule now, just for some insight: I wake up at 3:30a, eat and get things ready until my workout at 5a, done before 6a, shower and out the door by 6:30a to be to work by 7a. Sounds so great, right? I go to bed decently early but it works for me.Unfortunately I have a sedentary job (on computer all day from 8-4:00. I really want to do better with activity but I kind of feel that working out for an hour in the evenings isn't really sufficient enough when I've been sitting all day. I do get up every hour to walk for about 5 minutes but that is all I can do with my time limits/work. Any suggestions on how to be more active?
My second suggestion would be to pick something you want and love to do. I sometimes swim, run, kayak, bike.. Lately, I love to do workout videos in my house.. Luckily I have a decent supply of gym equipment at home but I still cannot wait until the gym opens so I can go heavier.. The reason* why you don't feel like doing anything after working is partly because there isn't anything active that is of interest to you.
Good luck!1 -
Thanks for all the awesome responses! This site is so great. I love the support! To answer some of the questions- I work from home now. I am a dyslexia specialist and I work with kids via skype. I run 45 min sessions so I can get up for a few min between each session, but I don't have more than a few minutes because I have to prep for the next one and each one starts on the hour. Looking into doing a quick walk at lunch might be something to consider, though.
Do you have control over your schedule? I take longer lunches and get in lots of exercise. This helps me stay productive and focused in the afternoons, and less prone to the afternoon munchies.0 -
kshama2001 wrote: »Thanks for all the awesome responses! This site is so great. I love the support! To answer some of the questions- I work from home now. I am a dyslexia specialist and I work with kids via skype. I run 45 min sessions so I can get up for a few min between each session, but I don't have more than a few minutes because I have to prep for the next one and each one starts on the hour. Looking into doing a quick walk at lunch might be something to consider, though.
Do you have control over your schedule? I take longer lunches and get in lots of exercise. This helps me stay productive and focused in the afternoons, and less prone to the afternoon munchies.
I don't really have any control over it now, as all my sessions are scheduled for the whole summer. I could have scheduled in more breaks when I was booking clients originally, but I didn't think about it. Now I wish I had!
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RockingWithLJ wrote: »
I work a 7a-3p shift and felt the same way about working it afterward. I would suggest working out in the morning time. My schedule now, just for some insight: I wake up at 3:30a, eat and get things ready until my workout at 5a, done before 6a, shower and out the door by 6:30a to be to work by 7a. Sounds so great, right? I go to bed decently early but it works for me.Unfortunately I have a sedentary job (on computer all day from 8-4:00. I really want to do better with activity but I kind of feel that working out for an hour in the evenings isn't really sufficient enough when I've been sitting all day. I do get up every hour to walk for about 5 minutes but that is all I can do with my time limits/work. Any suggestions on how to be more active?
My second suggestion would be to pick something you want and love to do. I sometimes swim, run, kayak, bike.. Lately, I love to do workout videos in my house.. Luckily I have a decent supply of gym equipment at home but I still cannot wait until the gym opens so I can go heavier.. The reason* why you don't feel like doing anything after working is partly because there isn't anything active that is of interest to you.
Good luck!
I think you're right. I just haven'd found that "thing" that I love to do. I was taking my tennis racket down to the neighborhood school and hitting the ball against a wall. That burns more calories than you might think~ chasing the ball around since I'm not so good at it! Also tonight I went for a 3 mile walk and then jumped on my hubs old exercise bike. I might start doing that more regularly. I also have kayaks, but we need to get a trailer to haul them to the lake.1 -
Theoldguy1 wrote: »
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
It really seems to make a difference if I stand. I took another posters advice and used a box, which actually works quite well. Today I stood for most of my sessions and my clients don't even know that I am doing leg lifts and small kicks while I am working with them, lol.1 -
Haven't read all responses, so apologies if I am duplicating. More walking, maybe on your lunch for at least 30 minutes or early morning or in the evening. While working from home, maybe get a stationary bike or treadmill to use for a few minutes to take a break.1
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When working from home this spring, I would get up early to workout before logging on the computer. YouTube has so many great channels. I do Sydney Cummings workouts mostly for strength, fit outside the box and Jenny Ford/Freedom Fit for step, and Quest Club and Yvette Bachman for something a little different. Look around and try a few to see what you like0
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DancingMoosie wrote: »When working from home this spring, I would get up early to workout before logging on the computer. YouTube has so many great channels. I do Sydney Cummings workouts mostly for strength, fit outside the box and Jenny Ford/Freedom Fit for step, and Quest Club and Yvette Bachman for something a little different. Look around and try a few to see what you like
I haven't heard of any of these. I'm excited to check them out! Thanks for the recommendation.0 -
I have desk cycle. It works really well and is just as hard as a recumbent exercise bike!
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Theoldguy1 wrote: »
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
It really seems to make a difference if I stand. I took another posters advice and used a box, which actually works quite well. Today I stood for most of my sessions and my clients don't even know that I am doing leg lifts and small kicks while I am working with them, lol.
If you're standing get an Airex Pad
https://www.amazon.com/Airex-30-1915-Balance-Elite-Blue/dp/B01B8GQVRA/ref=sr_1_5?crid=23YF2B80HBD18&dchild=1&keywords=airex+pad+balance&qid=1593351376&sprefix=airex+pad,aps,281&sr=8-5
Knockoffs that are actually pretty good can be had for $15-20 on Amazon. Gives a nice cushioned surface while standing and the thick cushion allows you to do nice balance work.0 -
Theoldguy1 wrote: »Theoldguy1 wrote: »
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
It really seems to make a difference if I stand. I took another posters advice and used a box, which actually works quite well. Today I stood for most of my sessions and my clients don't even know that I am doing leg lifts and small kicks while I am working with them, lol.
If you're standing get an Airex Pad
https://www.amazon.com/Airex-30-1915-Balance-Elite-Blue/dp/B01B8GQVRA/ref=sr_1_5?crid=23YF2B80HBD18&dchild=1&keywords=airex+pad+balance&qid=1593351376&sprefix=airex+pad,aps,281&sr=8-5
Knockoffs that are actually pretty good can be had for $15-20 on Amazon. Gives a nice cushioned surface while standing and the thick cushion allows you to do nice balance work.
I've never heard of these. Thank you for telling me. This might be a great option to keep those muscles engaged more, even while I work. Thanks!0 -
Noreenmarie1234 wrote: »I have desk cycle. It works really well and is just as hard as a recumbent exercise bike!
I'm not sure my desk is tall enough that my knees wouldn't hit it... But I LOVE this idea, if I can make it work.
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Drink more water. I've found that drinking more of it ensures I leave my desk and walk about much more often.
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goodasgoldilox165 wrote: »Drink more water. I've found that drinking more of it ensures I leave my desk and walk about much more often.
Yes! I'm finding this out, too!
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Noreenmarie1234 wrote: »I have desk cycle. It works really well and is just as hard as a recumbent exercise bike!
I'm not sure my desk is tall enough that my knees wouldn't hit it... But I LOVE this idea, if I can make it work.
it could also be used with a kitchen / dining room chair while watching tv or reading (desk not required) ..... if you didn't have the room for a true recumbent bike .... what's the price on something like this?0
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