Desk Job
Fox_n_sox
Posts: 283 Member
I have a desk job. I am a receptionist. I am trying to find some exercises I can do at my desk that aren't "Jumping jacks, push ups etc" I need chair exercises.
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Replies
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You could try resistance bands; either for your arms or legs. Also, I have an exercise ball that I sit on instead of my desk chair at least half of the day. When I have a min here and there I do a few crunches on it.0
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You could try resistance bands; either for your arms or legs. Also, I have an exercise ball that I sit on instead of my desk chair at least half of the day. When I have a min here and there I do a few crunches on it.
A friend of mine said that about the ball too. But my thing is the guys at my job are all pervs. And my office is right out in the open, no walls or anywhere to put the chair.0 -
I have a desk job. I am a receptionist. I am trying to find some exercises I can do at my desk that aren't "Jumping jacks, push ups etc" I need chair exercises.
Many of us has desk jobs. Don't need to exercise at work. Just get up periodically, walk around. Take the stairs when possible. Part far away. Walk during lunch. Many things you can do without resorting to working out sitting at your desk.0 -
Desk job here too. I try to get up every hour and take a walk down the hall. Also, when I heat up my lunch or breakfast, I move around while waiting. Side steps, some lunges, or squats if no one is around!!! LOL Before winter hit, I walked on my lunch half hour.0
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No stairs in my building, only 4 parking spots at my job. All right in front of the office & you are not allowed to park on the road. And I work right under the freeway, so there really isn't anywhere for me to walk except in my office.0
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I drink lots and lots of extra water while at work, and every time I need to use the restroom, I walk around the entire building. It's a fairly small building, but doing this adds about 2 miles of walking to my day.0
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Do you work 24/7? Why not just work out after or before work. Sitting on a ball all day isn't going to change your life.0
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I have a desk job, but it takes care of itself because it's a little over 2 miles from my house and I walk to work.
I've seen this suggested for home use by someone else on the forums for light exercise while feeding your internet addiction. Depending on your desk and how cool your office manager is with it, it might work for you.
http://www.walmart.com/ip/Gold-s-Gym-Folding-Upper-Lower-Body-Cycle-with-Monitor/172990640 -
I have a desk job and it's not really acceptable to take a lunch break, so I'll get up and stretch every now and then and sometimes do jumping jacks in the bathroom. However, after sitting around all day the last thing I want to do is go home and sit around at home, so I get some great workouts in during the week.0
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You can do dips using your chair. This will help build toned arms and tri's.
As everyone else recommended, try walking around as much as possible.0 -
I did a quick google search. The following ideas I found from the Livestrong website. It's true, as some have said, you won't get a killer workout at your desk, but if you're trying to get a little more activity in your day, maybe some of these will help. If not...then I guess just workout before or after work. Good luck.
Glute Clenches
Glute clenches will help improve the tone and shape of your butt even while you sit at your desk. Simply squeeze your glutes as tight as you can. Hold the squeeze for two seconds, relax then repeat the squeeze. Complete these 20 short clenches -- and then clench and hold for 30 seconds. Repeat the sequence several times throughout the day.
Stomach Vaccuum
This exercise will help you discretely strengthen and condition your abdominal muscles. Sit in your chair with your back straight. Hollow your stomach by pulling your belly button toward your spine as far as possible. Maintain this position for five to 10 seconds, breathing normally throughout the exercise. Repeat 10 to 15 times.
Knee Lifts
Knee lifts also target the abdominal muscles as well as the hip flexors. Sit in your chair with your stomach muscles stabilized and your back straight. Maintaining this position, lift your right knee 4 inches. Concentrate on using your abdomen for the movement. Slowly lower your leg and repeat with your left knee. Continue to alternate legs moving in a slow controlled fashion until you have completed 10 to 20 lifts with each leg.
Leg Flexion
Leg flexion allows you to discretely work your hamstring muscles on the back of your thigh. Sit in your chair with your knees bent to 90 degrees and your feet flat on the floor. Press your right foot into the floor while contracting your hamstrings as if you were drawing your heel toward your butt, except your foot maintains its position on the floor. Hold the contraction for 30 seconds then repeat the exercise with your left leg.
Foot Rock
This exercise works the muscles of the lower leg, particularly the triceps surae and tibialis anterior. While sitting tall in your chair, position your legs to 90 degrees and place your feet flat on the floor. Press the balls of your feet into the floor to lift your heels as high as possible. Squeeze your calves at the top of the movement. Lower your heels back to the floor and immediately lift your toes 1 to 2 inches off the floor so that the muscle on the front of your shin is fully contracted. Lower your toes back to the floor. Continue to "rock" your feet back and forth until you have completed 10 to 20 lifts to the front and back.
Arm Press
This exercise targets the triceps muscles on the back of the upper arm. Rest your forearms on your desk so that your arms are bent to 90 degrees. Sit tall and stabilize your abdomen. Maintain this position and press your forearms into the top of your desk as if you were straightening your elbows. Hold this position for 30 seconds then relax. Next, place your arms beneath your desk with your palms up. Press your arms into the desk to contract your biceps and hold for 30 seconds before relaxing.
Read more: http://www.livestrong.com/article/513012-discrete-exercises-you-can-do-sitting-in-a-chair/#ixzz2HJ1lGVBn0 -
I have a desk job. I try to make up for it on the weekends by adding another workout each day. I will also park far away, take stairs, and drink plenty of water while staying away from unhealthy snacks. I saw it suggested to do a few chair dips here and there, sounds good to me!0
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i hope you find some stuff you can do at your desk, but i will say that i had that same job for years and i finally made the effort and got up early to do 30 min cardio every day. it made a world of difference. My suggestion would be one of those things that looks like bike pedals but you turn it with your hands and arms... they use those on biggest loser and i know they get your heart pumping fast.No stairs in my building, only 4 parking spots at my job. All right in front of the office & you are not allowed to park on the road. And I work right under the freeway, so there really isn't anywhere for me to walk except in my office.
LOL i was going to jokingly suggest shake weights LOL, but that would really get your perves in an uproar LOL sorry i can't help myself it's funny.0 -
I have a desk job too, and whereas until recently, I just sort of accepted inactivity, I'm adding some steps into my life...
- I keep my Brita filter in a friend's fridge - so every time I drain my cup, I have to walk over to her office to refill it.
- I have a reminder on my phone that goes off every two hours (will go off in 18 more minutes, in fact) to tell me it's time to get up and take a walk. Sometimes I use that as an excuse to make a lap around the building, if I have time. If I don't, I just go get more water, or go to the restroom. But, hey, at least I'm moving. (I have to do this because I had a blood clot, and, similar to when I'm traveling, I have to get in the habit of stopping every couple hours to avoid developing one from being in the same position for too long.)
- There's a couple of us girls who, when it's nice outside, go out during lunch. But, it's freakin' cold right now, so, that's out. Sometimes we just take a lap around the building inside.
- I'll often pace when I'm alone in the kitchenette warming up my lunch. Or if I'm on my cell in the hall (I have to go in the hall to get reception). Pacing isn't that many steps but a little bit of exercise is a little bit of exercise.
- One trick I used to always use in a previous job (and I need to use here) ... use a bathroom that's farther away. 0 -
You could try resistance bands; either for your arms or legs. Also, I have an exercise ball that I sit on instead of my desk chair at least half of the day. When I have a min here and there I do a few crunches on it.
A friend of mine said that about the ball too. But my thing is the guys at my job are all pervs. And my office is right out in the open, no walls or anywhere to put the chair.
This may be a way to use the Swiss ball idea without it looking quite as perverse (to those with a dirty mind).
http://www.bing.com/images/search?q=Fitness+ball+desk+chair&qpvt=Fitness+ball+desk+chair&FORM=IGRE#view=detail&id=E903DDA766367C953F5EA54B865E1F2A5D95E35A&selectedIndex=1
You could also put a Bosu ball on an armless desk chair and sit on it. Might be a little less obvius than a Swiss ball.
http://www.bing.com/images/search?q=Bosun+ball&qpvt=Bosun+ball&FORM=IGRE#view=detail&id=7EDFFC3502AD451E44D14337DE90E94DAB8BBDC4&selectedIndex=85
Don't know that either one of these ideas will really burn that many more calories than just sitting at your desk, but it is supposed to help strengthen your core and help you feel more energetic.0 -
Do you work 24/7? Why not just work out after or before work. Sitting on a ball all day isn't going to change your life.
I have a 2 yr old at home, and go to school 3 nights a week and I go to group meetings because I was involved in domestic violence. So please tell me when I should fit in working out when I sit on my *kitten* at work. Thank you very much. I know sitting on a ball isn't going to change my life. But if I can do some exercises at work where there is no fitness equipment, then I would like some advice.0 -
and if your chair rolls then you can do it on your deskYou can do dips using your chair. This will help build toned arms and tri's.
As everyone else recommended, try walking around as much as possible.0 -
get some ankle weights and do some leg extensions under the table...both legs together...one leg, other leg...both legs etc ...it's what I do in lessons !0
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I have a desk job and it's not really acceptable to take a lunch break,
That's unusual.0 -
I'm a loan officer. One of the things I use is hand grip exercises. You can find a cheap pair at walmart with little resistance. It doesn't burn a ton of calories but can add definition to your arms and keep you motivated throughout the day to do something when you get off.0
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get some ankle weights and do some leg extensions under the table...both legs together...one leg, other leg...both legs etc ...it's what I do in lessons !
That's intelligent!!!
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I did a quick google search. The following ideas I found from the Livestrong website. It's true, as some have said, you won't get a killer workout at your desk, but if you're trying to get a little more activity in your day, maybe some of these will help. If not...then I guess just workout before or after work. Good luck.
Glute Clenches
Glute clenches will help improve the tone and shape of your butt even while you sit at your desk. Simply squeeze your glutes as tight as you can. Hold the squeeze for two seconds, relax then repeat the squeeze. Complete these 20 short clenches -- and then clench and hold for 30 seconds. Repeat the sequence several times throughout the day.
Stomach Vaccuum
This exercise will help you discretely strengthen and condition your abdominal muscles. Sit in your chair with your back straight. Hollow your stomach by pulling your belly button toward your spine as far as possible. Maintain this position for five to 10 seconds, breathing normally throughout the exercise. Repeat 10 to 15 times.
Knee Lifts
Knee lifts also target the abdominal muscles as well as the hip flexors. Sit in your chair with your stomach muscles stabilized and your back straight. Maintaining this position, lift your right knee 4 inches. Concentrate on using your abdomen for the movement. Slowly lower your leg and repeat with your left knee. Continue to alternate legs moving in a slow controlled fashion until you have completed 10 to 20 lifts with each leg.
Leg Flexion
Leg flexion allows you to discretely work your hamstring muscles on the back of your thigh. Sit in your chair with your knees bent to 90 degrees and your feet flat on the floor. Press your right foot into the floor while contracting your hamstrings as if you were drawing your heel toward your butt, except your foot maintains its position on the floor. Hold the contraction for 30 seconds then repeat the exercise with your left leg.
Foot Rock
This exercise works the muscles of the lower leg, particularly the triceps surae and tibialis anterior. While sitting tall in your chair, position your legs to 90 degrees and place your feet flat on the floor. Press the balls of your feet into the floor to lift your heels as high as possible. Squeeze your calves at the top of the movement. Lower your heels back to the floor and immediately lift your toes 1 to 2 inches off the floor so that the muscle on the front of your shin is fully contracted. Lower your toes back to the floor. Continue to "rock" your feet back and forth until you have completed 10 to 20 lifts to the front and back.
Arm Press
This exercise targets the triceps muscles on the back of the upper arm. Rest your forearms on your desk so that your arms are bent to 90 degrees. Sit tall and stabilize your abdomen. Maintain this position and press your forearms into the top of your desk as if you were straightening your elbows. Hold this position for 30 seconds then relax. Next, place your arms beneath your desk with your palms up. Press your arms into the desk to contract your biceps and hold for 30 seconds before relaxing.
Read more: http://www.livestrong.com/article/513012-discrete-exercises-you-can-do-sitting-in-a-chair/#ixzz2HJ1lGVBn
having a go at some of these now haha0 -
You can do dips using your chair. This will help build toned arms and tri's.
As everyone else recommended, try walking around as much as possible.
What are dips?0 -
Hi, I need to work on my arms; what are dips?0
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I have a desk job and it's not really acceptable to take a lunch break,
That's unusual.
I don't really get a lunch to myself either. Unless I physically leave the building in my car I have to sit at my desk and constantly answer the phones.0 -
I have a distinctive lack of trust when it comes to people in this business complex and their behavior in regards to my Harley, so I pay her multiple visits during the day.
I make a lap around my floor before I go and take the stairs down from the 4th floor to the parking garage and to the farthest corner where I park.
It gets me away from my desk for about 15 minutes, I drink water while I walk, and it's an added layer of exercise I wouldn't have otherwise.
Anything to keep moving.0 -
Use some of the quality time with your daughter to squeeze in some exercise in the evenings and on weekends--pop her into a stroller and go for a walk, or go to the park and play!0
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stand with your back facing your deskHi, I need to work on my arms; what are dips?
plant your palms on the desk
step your feet away from desk a bit
bend your knees like your gonna sit down on thin air
let your arms / hands hold your weight
dip your body down using only your triceps
push back up with your triceps
:happy: and repeat0 -
Use some of the quality time with your daughter to squeeze in some exercise in the evenings and on weekends--pop her into a stroller and go for a walk, or go to the park and play!
I do go on a walk with her, I am usually pulling her in a wagon. SO I get that out, but I work from 7:30 am to 4pm. And by the time I pick her up from day care ( I am up around 5:45 am to get ready for the day) it's about 4:30, home by 5. I need to make her dinner & set her clothes out & stuff for bed time so my mom can get her ready for bed. I leave My house at 6pm to go to class at 630, There is some place that I can walk alot, and park far away, and I am in class until 10:30. And Friday is no school so I do a small workout there ( Walking with the baby) and then Saturday/Sunday ( 1 day is devoted to getting house work done) And the other day I am normally playing with her outside, we have a trampoline, and I run around in the yard with her.
But If i'm sitting at a desk all day, why not incorporate something in that.0 -
I have a desk job. I am a receptionist. I am trying to find some exercises I can do at my desk that aren't "Jumping jacks, push ups etc" I need chair exercises.
Many of us has desk jobs. Don't need to exercise at work. Just get up periodically, walk around. Take the stairs when possible. Part far away. Walk during lunch. Many things you can do without resorting to working out sitting at your desk.
^^ This
I checked out a book at the library one time about how to exercise from your chair. In the end I decided that taking the stairs and intentionally walking would be more beneficial.0
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