Exercise at work???

Yilsip
Yilsip Posts: 50
in Fitness and Exercise
Hi All,
Do any of you do this? If so, what are you doing, when, and how many minutes or reps? I was thinking to do maybe 3 sets of squats after bathroom breaks. I already go up/down 15 flights of stairs on occasion, but want ideas on quick and effective routine.
Thanks in advance :-)
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Replies

  • a_doublej
    a_doublej Posts: 11 Member
    Why not focus on a dedicated workout outside of work? The whole jargon of "just take the stairs instead of the elevator" drives me insane. That's not a workout; it's not enough.
  • RozayJones
    RozayJones Posts: 409 Member
    A lot of people have success with doing squats in the bathroom :)
    I bring my resistance bands with me and try to get in at least 5 minutes multiple times a day - the stretching feels great after sitting at my desk and why not tone if I can :)
  • Alehmer
    Alehmer Posts: 433 Member
    I used to do single-leg squats at my desk once an hour, but actually got asked to stop! Great for building leg strength and balance.

    86-pistol-squat.jpg
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Personally, I'd find some time to do an actual workout. You can do things at work to improve your NEAT (Non Exercise Activity Thermogenesis)...basically move a bit more, but I wouldn't really call that exercise...just a bit of increased activity. I take the stairs and what not and I park in the spot the furthest from my office building just to move more...but I don't really consider that "exercise" per sei.

    I do usually use my lunch hour to either go for a 12-15 mile bike ride or a 3 mile walk and generally hit the weight room 3x weekly after work. Really, you should set aside some actual workout time...just doing a few sets of squats after you use the restroom isn't going to do a whole lot.
  • Alehmer
    Alehmer Posts: 433 Member
    If you do genuine Strength motions, IE hard at low reps, you can gain a very serious amount of strength this way if you do it several times a day. Google 'CNS Training" or "Grease the Groove" training if you want more info. Even if you don't care about being stronger, stronger people can burn more every time they lift, so you'll be more efficient and have faster progress.
  • Yilsip
    Yilsip Posts: 50
    Thanks so much for the suggestions! I really like the pictures, look challenging as I am just starting out with different exercise types vs the typical cardio.
    I do workout at home 3-4 times per week. The issue is that I have gone from working retail, in a multilevel store, on my feet for a good 75% of my time, to now sitting at a desk and working on a laptop.

    I am a full-time working Mom with two small kids, get home at 7pm from work, don't have the luxury of working out daily at the gym, or home. I am working on making time, or just exercising twice a day on my 2 days off.
    I appreciate your feedback :-)
  • kathyk519
    kathyk519 Posts: 197 Member
    I am lucky enough to have a gym at my place of work that I can use during lunch. Not everyone has that, but what I also do during nice weather is to go for a walk or run outside during my lunch. I don't know how long of a lunch break you get, but can you use part of the time going for a walk or run? I get an hour, so I figure I can use that to eat and sit some more or exercise. I bring workout clothes and sneakers with me so that I can change and do something. It helps me get some exercise in and with stress.
  • dawnsjourney
    dawnsjourney Posts: 80 Member
    I challenged myself to do 3 sets of 5 squats and standing crunches during worktime. It caught on so all my co workers are doing it.

    Do what you can do!
  • kikif617
    kikif617 Posts: 69 Member
    I workout at a gym 4-5 days a week, but at work everytime I use the restroom (which is alot because I drink 10-12 cups of water a day). I do 2 sets of squats of 15. Like every single time I go LOL.
  • Alehmer
    Alehmer Posts: 433 Member
    One great way to get started with that is to just try to only use one leg every time you stand up or sit down, and use as little help (hands, other leg, momentum) as necessary. You will slowly but surely gain strength, till you'll just kinda look up in a couple months and realize that you are far stronger than you were, even without explicit workouts.
  • simsburyjet
    simsburyjet Posts: 999 Member
    http://www.myfitnesspal.com/groups/home/17206-daily-home-and-office-deskercisers

    we have a group dedicated to this question. .
  • a_doublej
    a_doublej Posts: 11 Member

    I am a full-time working Mom with two small kids, get home at 7pm from work, don't have the luxury of working out daily at the gym, or home. I am working on making time, or just exercising twice a day on my 2 days off.
    I appreciate your feedback :-)

    I work full time with two small children at home as well. I also am active in the community. It can be difficult, but I still manage to dedicate time for fitness. If it's important to you, you will find time for it, even if it means getting up at 5am before everyone else is awake. I can sympathize with how busy moms are, but these are just more excuses.

    It sounds like you're getting some workouts in though so that's great. Maybe you can change these workouts up to incorporate more strength training. Jillian Michaels and other programs are all over Youtube/Fitness Blender for the taking.
  • khkjkk
    khkjkk Posts: 55 Member
    Depends on the workplace. In my office, it's pretty typical to see people doing pushups and squats every hour, or running up and down the stairs during lunch breaks. Things that you might be able to get away with in the office include (and depending on how clean the floor is):

    Squats
    Pushups
    Bicep curls
    Tricep press (with your water bottle / gallon)
    Leg Extensions
    Chair Dips (In my experience: don't do these with rolling chairs....)
    Stairs
    Kettlebell workouts (we keep one in the office)
  • MerMandy17
    MerMandy17 Posts: 117 Member
    I do! My company has a gym on site with towel service included. I workout for about 45-60 minutes daily during my lunch break. They also offer classes before work hours, during lunch hours, and one class after 5pm. Its super convenient and only $22 a month. I love it!
  • 99clmsntgr
    99clmsntgr Posts: 777 Member
    A friend of mine at my last company has a door-frame pull-up bar in his office door. There's a two pull-up toll any time someone passes through the door -- going in? that's two pull-ups. Going back out? Two more. And he pays the toll himself, as well.

    If you want to get some core/stability work in, get a stability ball and use it while you're sitting at your desk. It doesn't have to be a full time replacement for your chair, just something you do for an extended period every day.
  • tlangenfeld
    tlangenfeld Posts: 2,330 Member
    I also work at a desk all day. Had to go to a therepist because of some medical problems due to cancer ( am cancer free now) but did get some stretches that I can do while sitting at my desk of standing at the desk. am at work right now but when I get home will post those exercises for you
  • laurie04427
    laurie04427 Posts: 421 Member
    I do a set of 20 squats every time I have a bathroom break (hidden in the bathroom). So like 4 x a day (I'm drinking alot of water).

    I do calf raises at my desk if my office mate leaves for a meeting.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Why not focus on a dedicated workout outside of work? The whole jargon of "just take the stairs instead of the elevator" drives me insane. That's not a workout; it's not enough.

    It's not a workout but how the 23 hrs a day that are not spent in the gym are used also counts. Getting in extra exercise at work is a great way to increase NEAT, especially for those with a desk job.

    I usually try and get a brisk walk in a lunchtime and go up and down the stairs at tea break to get the circulation going.
  • levitateme
    levitateme Posts: 999 Member
    Why not focus on a dedicated workout outside of work? The whole jargon of "just take the stairs instead of the elevator" drives me insane. That's not a workout; it's not enough.

    Why does putting in extra effort to burn more calories at work have to mean that I'm not "dedicating" enough time to fitness? I work out 6 times a week, half HIIT and half lifting and still do things like this at work/school. I park farther away than I need to, take stairs when I have the opportunity and do some squats/dips/pushups when I can.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I do. If the weather is nice I will sometimes take a walk at lunch, but I use my breaks to workout as well. So far today I've done 145 bridges, 42 push ups, 130 squats and two 5 min warmups. And I have one more break later today.

    Sitting all day is not good, so even though I workout in the eveings and on weekend, I feel these mini-office workouts are important since I have a desk job.
  • DannysGirl4ever
    DannysGirl4ever Posts: 3 Member
    We have an exercise room at work, complete with a shower. But if you aren't lucky to have this amenity (or arent close to a gym to go to during a break), you could always go for a walk. It really helps to break away (even if you are squeezing it in around meetings). I try to do a power walk for 20 minutes several times/day. I realize that isn't always possible but it does help reduce stress and to get a fresh look at work.
  • spara0038
    spara0038 Posts: 226 Member
    I do squats, lunges, tricep extensions, and pushups either when on lunch or on a conference call that I don't really need to participate in lol :-)

    ... Plus either 30 mins cardio before work/30DS video after, or 60 min cardio + 30DS video after work. Keeps me active through the day, but it's definitely not a cure-all. I do less on days when I workout early partly as a reward for getting myself out of bed at 5am

    Also- I NEVER use the inter-office mail system. I work in a 600,000 sq ft factory, and still get off my rear and deliver documents myself. That way I've fit in some walking AND I know that my document got there.
  • AlysonG2
    AlysonG2 Posts: 713 Member
    Squats in the bathroom, lunges in the bathroom if you have a big enough stall, wall push-ups (kinda gross but you're gonna wash your hands anyway, right?), up and down stairs, walking. Lots of things you can do :)
  • bcattoes
    bcattoes Posts: 17,299 Member
    Why not focus on a dedicated workout outside of work? The whole jargon of "just take the stairs instead of the elevator" drives me insane. That's not a workout; it's not enough.

    If one has a desk job, a 'dedicated workout outside of work' may not be enough either. There is increasing evidence that sitting for extended periods of time can cause health problems regardless of exercise routine.
  • Tpope66
    Tpope66 Posts: 17 Member
    I use my TRX straps on breaks.
  • Yilsip
    Yilsip Posts: 50
    You guys have awesome ideas, thanks so much for the info on the group, and sharing your routines, it really helps expand my routine, the core/strength training is my goal as I already get off 2 stops before my home stop and walk about 20 minutes when the weather permits, I am in NYC.
    I am also not making excuses, I am far from a lazy bee, my husband works evenings and weekends so finding time for the gym is not feasible during the week. I do workout at night which makes me super wired and results in hunger and insomnia, working on getting this under control.
  • ckasap
    ckasap Posts: 60 Member
    I do squats and wall sits every time I use the bathroom in addition to an actual workout at the end of the day. While I agree that nothing replaces a longer workout, it absolutely does help to do those little bit of exercise during the day! I find it gives me so much more energy and has helped me work harder during Zumba or the HIIT trainings I do at night. EVERY BIT MAKES YOU STRONGER AND REVS YOUR METABOLISM!
  • grandmothercharlie
    grandmothercharlie Posts: 887 Member
    I do my achilles stretches every time I go to the restroom. I've had problems with plantar fasciitis in the past. We have formed a walking group at work that just started. Mon/Wed/Fri for 1/2 hour at lunchtime.

    There is a rather small company with a very large one story facility in my area that REQUIRES their employees to walk everyday around the outside of their building. This is pre-scheduled and who walks with whom is assigned and changes frequently. Supposely, it promotes making new contacts, opens up new ideas, keeps people healthy, and avoids cliques.

    Although I workout every night after work at my local community center, we do have a gym at work which requires a membership and one agency in their own building does have a workout area with a padded floor and the staff does workouts at lunchtime and breaks with DVDs.
  • Yilsip
    Yilsip Posts: 50
    Congratulations on being cancer free!
    I also work at a desk all day. Had to go to a therepist because of some medical problems due to cancer ( am cancer free now) but did get some stretches that I can do while sitting at my desk of standing at the desk. am at work right now but when I get home will post those exercises for you
  • Yilsip
    Yilsip Posts: 50
    Thanks for the walking group suggestion, we used to do the stairs together twice per day, then stop. While I go alone, I enjoy the team aspect. As soon as the weather permits, we will be going out for those half hour walks.
    You guys have great feedback, much appreciated.

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