Full time desk job, What to do for exercise?

anticheer101
anticheer101 Posts: 34
in Motivation and Support
I currently work a full time desk job which leaves me sitting at a desk ALL day. Our longest days is from 9-7 of just sitting. Every once in a while I have to get up and let people through security doors but besides that, I must be at my desk. How do you guys mange to keep exercising? Would waking up early to exercise be a good idea? I feel too tired from doing literally nothing all day to want to go exercise and by the time I get home and have my dinner its almost time for bed.

Im open to any tricks and suggestions!
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Replies

  • yoovie
    yoovie Posts: 17,121 Member
    sneak it in at work!!!!!!!!!

    no seriously- how many pushups, squats, dips or lunges can you sneak into a day! make it a game! i bet you can increase your weekly numbers and get a real kick out of it!
  • yarmiah
    yarmiah Posts: 325 Member
    I have a desk job too, and am fortunate to have a gym 2 blocks from my work so I go everyday over my lunch hour.

    Even if you don't have a gym, but do get a lunch hour, you could incorporate some cardio with a nice walk or jumping jacks, etc and some simple strength moves like dips, pushups, planks etc.

    Gettin up early is always an option, but I did that for a while and it's so hard for me!
  • Louiyen
    Louiyen Posts: 69
    very odd working schedule. I would wake up early in the morning if I had that schedule. Or you can have dinner at work and work out right after work.
  • twinmom14ek
    twinmom14ek Posts: 174 Member
    I'd say your best bet is getting up early. I've had the same problem in the past, and I always seemed to find an excuse to skip exercise when I planned to go after work...I had to work too late, or I had errands to do in the evening, or I was just too darn tired.

    A friend dragged me to a 5:30am class, and it's stuck. I get my workout done early, and there are no excuses for later in the day. I'm not a morning person, but getting up early it does get easier over time.

    Good luck!
  • kls13la
    kls13la Posts: 380 Member
    I get up at 6 a.m. and work out. Since you don't start until 9, you could easily work out in the morning.
  • leslielrd12
    leslielrd12 Posts: 115 Member
    I'm at the gym in the mornings by 6 AM and put in about 90 minutes. My shift starts at 10, but I have an hour commute and I don't like showering at th gym if I can avoid it

    Edit: Typo
  • 55AngelH55
    55AngelH55 Posts: 117
    I try to do one minute of jumping jacks/ hour... I usually go to the bathroom to do them. lol
  • Sarahsmiles0875
    Sarahsmiles0875 Posts: 95 Member
    i have a full time desk job as well and asked the same thing thing and one of my MFP friends found this for me...

    http://www.target.com/p/exerpeutic-portable-mini-stationary-recumbent-bike/-/A-13922721

    check it out
  • Lulu4597
    Lulu4597 Posts: 44 Member
    I try to do one minute of jumping jacks/ hour... I usually go to the bathroom to do them. lol

    Not a bad idea lol
  • tigertchr23
    tigertchr23 Posts: 418 Member
    This article gives suggestions: http://www.webmd.com/fitness-exercise/features/exercise-at-your-desk

    Best wishes :flowerforyou:
  • pawoodhull
    pawoodhull Posts: 1,759 Member
    On part of your lunch hour. I too work at a desk all day (minus walking to the copy machine or an officer's office which I don't count). I already get up at 5:30 AM so morning exercise isn't for me. I have the good intention to exercise at night and I actually sometimes do. But more often I walk up the parking ramp next to my building on my lunch hourt. I'm not talking about going up the stairs. I actually walk up the ramp and that incline makes a much better workout than just walking.:tongue:
  • dodihere
    dodihere Posts: 490
    sit in your chair side ways, lock your feet under something and do sit ups. kegels. :)
  • TKHappy
    TKHappy Posts: 659 Member
    I have a desk job, from 9-5 I sit but when I get home I clean, cook and run the kids around so I literally relax at about 8-9....which leaves no time to workout sooo I wake up at 4:30 and get in my workouts while everyone is still in bed, I have until 6:30 before my routine starts so I make it happen! :)
  • jonielena
    jonielena Posts: 29
    Check out www.bodyrock.tv. Lots of awesome workout videos, and they are only 12 min long! At one point in my life I was working 13hr days 5 days a week, and those workouts saved me!
  • thecrass
    thecrass Posts: 79 Member
    I work crazy shifts and have trouble fitting in workouts but just get up 30mins early and get a intense routine together and fit it in, then when you come home do the same. that's what i try to do on some of my shifts but some i do struggle with time and energy.
  • lbigham1
    lbigham1 Posts: 132
    I usually work out early in the morning. It gets your day started on a healthy note. :smile:

    Also, I find that when I work out early, I usually make better eating choices (probably because I don't want to let my hard work go down the drain).
  • ShreddedTweet
    ShreddedTweet Posts: 1,326 Member
    Get up earlier or workout when you get home, simples! A lot of us work full time...if it's important you'll make the time.
  • Elzecat
    Elzecat Posts: 2,916 Member
    Schedule your workouts in the AM before work.
    Do wall push ups in the bathroom.
    You could probably do lunges/squats at your desk if you're allowed to stand while at your desk.
    Walk on your lunch break (even if it's just around your building).

    I work basically 8:30-4:30 (sometimes a little earlier, sometimes a little later) but I'm not much of a morning person so I schedule workouts for early evening after work and then on weekend mornings. I meet up with friends for walking and running groups and take a bootcamp fitness class, meeting up with other people makes me more likely to be accountable and stick to my workouts, even when I'm tired.
  • Edithrenee
    Edithrenee Posts: 546 Member
    I have a desk job now too.. I hate it. I used to be in the back and assist actualy i was expanded duties, which means even more on your feet, to now i am sitting.

    I have to really make myself do something when i get home. If i do something i find it really helps me loosen back up, i have to undo the damage of sitting all day! No circulation in legs, well you get the point. I visualize the bad effects of sitting so by the time i get home i am all to eagar to do soemthing a weight reutine or a fast cardio if i dotn have alot of time.. but something is better then nothing.. i also go for walks in the fall and spring and winter when it is not to hot during lunch..
    I also do butt squeezes sitting at work. If noonw is looking i do jumping jacks just a few, i do some yoga stretching. And if they catch me i just laugh and say hey i can HEAR my butt growing so i had to stretch it out.. :)
  • Jesstruhan
    Jesstruhan Posts: 331 Member
    I likewise have a desk job. 8am to 5pm.
    I get up early and do 20 mins of Jillian Michaels (30 Day shred) before I shower and get ready. I walk for 30 mins at lunch, and I make sure to always take the stairs. It's a 20 minute workout - that's it. If I can't fit that in somewhere I have problems, so it gets me out of bed.

    That's the minimum. If i have time or i get up early enough I'll cross town and go to the gym as well before work. That's a tough one, though. I work 40 mins from home so it takes a lot of planning.

    Try doing leg raises under your desk, or stand up every so often and do squats or desk pushups like the first person suggested. I find that can really energize the day. Make sure you drink plenty of water, too! It makes you have to pee so you get up for that as well.
  • jamacattack
    jamacattack Posts: 94 Member
    I work full time at a desk too. I am not willing to get up any earlier than I already do (5:30) to get myself and my daughter ready so.... I work out in the evenings after I'm done with dishes, dinner, cleaning, etc. It's usually 8:30 or so BUT, I do it. Then I take a shower and relax for the rest of the night.

    I also try to do little stuff at my desk during the day when I have some free time. Every little bit helps.
  • possibri
    possibri Posts: 158 Member
    I currently work a full time desk job which leaves me sitting at a desk ALL day. Our longest days is from 9-7 of just sitting. Every once in a while I have to get up and let people through security doors but besides that, I must be at my desk. How do you guys mange to keep exercising? Would waking up early to exercise be a good idea? I feel too tired from doing literally nothing all day to want to go exercise and by the time I get home and have my dinner its almost time for bed.

    Im open to any tricks and suggestions!

    I wake up early so that I can get in my exercise. Also, I'm looking into building a standing desk modification for my desk here at work. Sitting is pretty bad for us, so I want the option to be able to work while standing. I'm not sure if you have that option, but if you can get the company to get a standing desk thing, that would be an ideal way to break up the sitting monotony.

    These are fairly inexpensive and quite highly rated (and also make it easy to switch back to sitting): http://www.ergodesktop.com/content/kangaroo-junior

    Good luck!
  • jillybeanruns
    jillybeanruns Posts: 1,420 Member
    I work full-time and have a desk job, and am training for a marathon. I run in the morning or in the evening depending on commitment and whether I can get up at 5:30 or need a bit more sleep.
  • jessababy22
    jessababy22 Posts: 68
    I have the pedal exerciser under my desk at work and I love it! My Co workers get a kick out of it. I can get a half hour or an hour done every day by just being at my desk:-)
  • fuhrmeister
    fuhrmeister Posts: 1,796 Member
    sneak it in at work!!!!!!!!!

    no seriously- how many pushups, squats, dips or lunges can you sneak into a day! make it a game! i bet you can increase your weekly numbers and get a real kick out of it!

    I agree with this i do squats, dips and lunges in my cube all the time. I knwo some peopel on MFP who do them in teh bathroom stall.

    But I also try to get in a 20 min walk about a mile most week day mornings before work.
  • iLose2Gain
    iLose2Gain Posts: 138 Member
    I usually work out early in the morning. It gets your day started on a healthy note. :smile:

    Also, I find that when I work out early, I usually make better eating choices (probably because I don't want to let my hard work go down the drain).

    ^^^this! :smile:
  • BrazenHarpy
    BrazenHarpy Posts: 81 Member
    Every morning I jog a little over a mile. Wussy, yes, but it gets the blood flowing and I feel pretty perky for the rest of the day. While I'm at work I drink a TON of water, resulting in numerous bathroom trips that are a nice little break from sitting all day. As soon as I get home I work out for an hour - sometimes that's biking, sometimes it's a biking/weight lifting combo.
  • nilla32zoe
    nilla32zoe Posts: 18
    I work out in the mornings and likewise have a desk job. but I read somewhere that everytime you have an email--- you are to stand up! Or do leg lifts while sitting in your chair.
  • stanvoodoo
    stanvoodoo Posts: 1,023 Member
    I am another full time desk person. I do what I can during the day, walk as often as possible even if just to fax or copy and do something while waiting on the machine. Jogging in place, arm pumps whatever. Walking before and after are other options as is walking at lunchtime. Or if you have stairs, go that way instead of the elevator.

    All sorts of chair type of exercises that can be done while at your desk at well.

    You can do it!!

    Best of Luck!!
  • BlueJean4114
    BlueJean4114 Posts: 594 Member
    TO THE OP,
    this is great you realize this IS a health risk!!


    You can also do exercises at your desk,
    Like pumping your calves up and down, sitting with great posture, sucking in your stomach, isometric muscle tightening, etc.
    If you google "exercises to do at a desk" tons of sites pop up.

    You could set a buzzer to go off every twenty minutes or so, and do even 5 minutes of some exercise, OR pilates type toning moves, if your job setting allows for that.

    You can use all coffee breaks and lunch hour to walk or exercise.
    If you can, get your coworkers to join in this, too.


    You can exercise when you are home, before you leave for work,
    when you come home,
    weekends, etc.
    GOOD LUCK!!!:smile:

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