Desk job + long commute to work = fat *kitten*

damccoll

Does anyone have any ideas, or exercises for me. I have a desk job and a 45 minute commute to work and home each day. Besides going for a walk on my lunch and after supper...does anyone have any other exercises I could do? THanks!

horror_hamster

chair dips: http://www.youtube.com/watch?v=tKjcgfu44sI
desk push-ups: http://www.youtube.com/watch?v=eC_9Wqj4ojc
squats
calf raises (i do these when waiting for the printer to warm up or copier to spit out my copies)

and then the usual: take the stairs whenever possible.

auticus

Part of the reason for my former obesity was that I too work in a cube. Really what worked for me:

1) watch waht you eat. Office jobs are killer. Between the donuts and everything else people bring in... keep your calories watched at all times.

2) drink plenty of water.

3) If you can, go for a 10-15 minute walk once a day.

4) Get yourself outside or to a gym after work and do at least 30 minutes a day of some strenuous activity.

5) Don't take an elevator

bethany1031

I had to laugh when I read the title of your post because I thought "are they looking in my window???" I'm in the exact same boat - so I can't wait to hear some of the suggestions!

eeeekie

small dumbbell set for at your desk...

My stepdad has bike peddles that you could put under your desk. That would be a good way of getting in some cardio at your desk

If you have enough room...
Jumping Jacks
Pushups

MaximalLife

Does anyone have any ideas, or exercises for me. I have a desk job and a 45 minute commute to work and home each day. Besides going for a walk on my lunch and after supper...does anyone have any other exercises I could do? THanks!

I used to sneak in a full body workout at work, on the clock doing calisthenics.
I did push-ups here, knee bends there and even sit-ups.

There are always possibilities.

donbet69

Drink a ton of water. Walking to and from the bathroom should burn lots of calories.

I am in the same situation. Wake up early in the AM and get a good workout in before you start your day. That will keep your metabolism working all day.

jbahrami

I'm in the same boat! I try to work out at home in the morning, but only manage about 15 minutes before scrambling to get ready for work. I'm anxious to hear suggestions!

amaried621

I am in the same boat as you. I drive 45-50 minutes to work every day and I sit at a desk all day. Are you at a job where you would be allowed to sit on those giant exercise balls? That helps to strengthen your core. Running is great exercise, using an elliptical, etc. If you don't have much time they say that doing weights is better than cardio because you burn more calories lifting weights vs. cardio. Hope that helps!

ruby_red_rose

I am not sure how useful under desk bikes are, but may be worth a try. You can look them up on amazon.com

becoming_a_new_me

Does anyone have any ideas, or exercises for me. I have a desk job and a 45 minute commute to work and home each day. Besides going for a walk on my lunch and after supper...does anyone have any other exercises I could do? THanks!

I too work a desk job...try to get your boss to get you a standing desk or a kangaroo (it is a platform that allows you to raise your monitor and keyboard). Standing will help burn more calories than sitting, and prevents the "secretary spread"

sheepysaccount

bump for future reference

fimary

I know how hard it is, i work in front of a computer all day, have to drive kids to school as would not make it to work in time if did walk
my lunch break i use to pick up the kids from school and take them home then working till 5, then feed kids, homework, clubs, make packed lunches etc.. (all the boring things) knackered so hard to fit exercise in.

demery12371

Another suggestion if your shy about doing things in your office.... Pratice squeezing your stomach muscles in and then relaxing them. It is a mini abs workout and no one can tell your doing it. Also getting up once and hour and walk around your floor.

HolsDoinIt

i have some under the desk pedals..love them..theyre not as good as the real bike but they work out pretty well..i too work behind a desk for 12 hours..

carlye14

Hello! I also have about an hour long commute to and from work, and I sit at a desk all day. My only duty is to answer the phones (and calls are SCARCE), so I always walk around the lobby every 15 minutes or so. I also sit up straight and keep my abs tight. I, too, do calf raises and that seems to be a good way to sneak in some exercise. Good luck!

agthorn

I have a desk job and the same commute. I typically do about 15 minutes of calisthenics/body weight exercises a couple mornings a week, and then a yoga class, weight lifting, and/or a run after work. Same thing on the weekends. A desk job doesn't have to doom you to a lifetime of fat arseness.

MeghanAM

I've been sneaking in short workouts at lunchtime in my office, trying to do little things to move around, like getting up and walking to talk to coworkers across the office instead of calling them. The links that were posted for desk-based exercise look good! And if I can find an under-desk-pedaling thing I will totally buy it.

kristilovescake

I have a (mostly) desk job + 45-60 minute commute each way, so I go to the gym immediately before or after work (stop by on my way, no going home first!) and try to get in a lunchtime walk.

You have to make exercise a priority and schedule it into your day, or you'll keep putting it off. Try some short 20-minute exercises before/after work until you make it a routine. Exercise videos are great for doing at home, and some, like 30 Day Shred, are full-body workouts in only 20 minutes and have great results if you keep at it.

sara_j_barnard

With limited time, the variable you have the most control over is your intake. You can add a bit more calorie burning with the great suggestions people have posted here. But in my opinion, it's of the utmost importance that you either watch your calories or your carbs like a hawk. At least, that's been my experience; I'm in the same situation.

LadyoftheDisc

I found this list to be helpful. Good luck!!! http://www.ondd.org/20-simple-at-your-desk-exercises-for-web-workers/

cherigurl

I also have a desk job, i am not chained to it, but i do get up atleast every hour go down stairs talk with another coworker, then (unfortunatly) go back down stairs to smoke, ( i am quitting in a week) but i log at least 10 min a day just from walking around my small office area. I do wake up before the sun at 5am to either do a work out video or jog on my treadmill.

puzwuz1

I am in the exact same scenario. I work a desk job 9-10 hours per day and commute 40 mins to work. What I have done to keep myself on track is to force myself to do workouts in the mornings before work. I found a gym in the same city that I work and go there every morning at 6am to get a 40-45 min workout in and then shower at the gym and get to work by 730AM everyday. Main reason for this (as I am sure you know) is because I cannot motivate myself to do a workout after work with the long workday and thinking about the 40 min drive home everyday. Also, you get your workout done in the morning and can depend on that through the day and then on days you feel motivated enough to do things during the day or after work are all bonus. (I know not a lot of people are morning people and this can be difficult, but it really only takes the first two weeks of forcing yourself before you begin to acclimate your body).

FitnessBarbie99

Here are a few I've been doing -- (often in the bathroom)

As many jumping jacks as you can do with out stopping

Shadow boxing

calf raises, leg lifts, lunges, squats, etc. are also great.

I keep a little notebook and record my progress throughout the day. It helps if you set a goal.

QueenMother14

Today, I started looking for things I could do at work. SO far, I have walked the floor and done laps. I am eyeing the empty office and thinking of going in for a few quick sit ups.

Captain_Tightpants

I'm in the same boat.

I walk 45 minutes of my lunch hour and spend the other 15 mins eating my lunch.

I'm hoping that as I get fitter I can change the walk for a run. I would get a lot more calories burned in a 45 minute jog. Maybe you could try that?

Cardio stuff at your desk is practically impossible, but you can certainly do sneaky strength training and stretching. If you have a fixed or heavy desk, you can use it for leverage pressing up or down on it for a variety of arm, shoulder, and upper body resistance exercises.

And as others have said, definitely get up once an hour and go for a quick walk... not for exercise so much as to reduce the risk of a thrombosis occuring.

Lissa_1234

bump for future reference

brybre0413

If U don't have an audience I love to stand up and shake it! Dance at my desk .....make frequent trips to bathroom(water) ....calf raises, I do push ups from my desk anything to move......stand up and type........moving is moving!!!!!!

getsveltEagain

Use the bathroom breaks to do squats or wall pushups. I even brought a lighter weight and did over head tricep extensions. Once I did swimmers presses too. Take the stairs whenever possible and remember walk as much as possible (ie go talk to a coworker instead of emailing)

cfinnera

This is my problem as well! But since my desk area is at the end of our hallway so I am always getting up and walking . I take the stairs instead of the elevator and park the furthest away from the building . But I tell you it is sometimes really difficult to pass up on bagels/ donuts and candy that people bring in. Thank goodness the holidays are over! smile:

MrDude_1

Does anyone have any ideas, or exercises for me. I have a desk job and a 45 minute commute to work and home each day. Besides going for a walk on my lunch and after supper...does anyone have any other exercises I could do? THanks!

Im in the same boat.
You need to work out a routine that maximizes your use of time. To me, that means big compound movements that work the largest muscles in your body. Without knowing ANYTHING about you all I can recommend is what i do.. a basic progressive 5x5 routine.. a well explained but wordy example can be found here stronglifts.com if you're curious.. or just lookup 5x5 workout on google.

Besides that, use your deskjob to your advantage the best you can. Diet wise, its awesome.. because if i dont bring food, i wont eat food. conversely if you want to eat specific food or whatever, just bring it.. and that will be exactly what you eat.
Because you're choosing your food ahead of time with a clear head... you wont be hungry and persuaded to go eat something your shouldnt... and this routine eventually leads to habit. a good habit of eating better.

while im a believer of every little bit counts.. silly things like pedals under your desk, wont burn as many calories as not eating one piece of candy will save. plus people wont know your "dieting"... because you're not.. you're just making smarter food choices.

as for silly things i DO use at my desk.. i mess with Captains of Crush grippers. they're like the little grip things you get everywhere... except they're actually difficult to use, so there's a point to it. i got the trainer down, and im working on #1... cant crush #2 yet, but I will..... its just something to squeeze when im on the phone, and it really helps your grip strength.

oh, and for the ladys.... a 17yo male with testosterone pulsing around their body can only gain 2lbs of lean mass in a MONTH. you cant do that... dont worry about "getting bulky" from doing effective weight training. not only does it work... but its time effective... you lift, you're done.. and you feel awesome for the rest of the day.... no hour long cardio session needed.