Doomed Due to Desk Job
errkajo
Posts: 21
I joined the AF in order to get in better shape, but wouldnt you know it I got stuck with a desk job that requires me to sit for 12 hours a day. Currently we are on panama schedule, so i work three days them am off two, then work two, and finally off three. Its ridiculous, especially since I've been on nights and all I want to do when I get off work is sleep. Any advice on exercises i can do while in the office? I feel like this job is going to make me fail my PT test. I just need to figure out how i can stay in shape whioe having to remain behind a desk for the majority of my time.
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So out of 10 days, you got 5 days off? Are you working out consistently on your days off?0
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I joined the AF in order to get in better shape, but wouldnt you know it I got stuck with a desk job that requires me to sit for 12 hours a day. Currently we are on panama schedule, so i work three days them am off two, then work two, and finally off three. Its ridiculous, especially since I've been on nights and all I want to do when I get off work is sleep. Any advice on exercises i can do while in the office? I feel like this job is going to make me fail my PT test. I just need to figure out how i can stay in shape whioe having to remain behind a desk for the majority of my time.
I bought this mini-elliptical machine a few months back for when I'm sitting in front of the TV at home. It fits perfectly underneath a desk too.
When I watch TV (when I actually have time :P) I pedal the elliptical either from a standing position or from sitting on the couch and before I know it, I've been doing it for an hour and a half! Take the stairs, bring resistance bands to work and do some exercises while you're at your desk, stand up and stretch, go for a run around the building when you have a free chance! You can do it. And DEFINITELY watch your diet. It's not hard to get complacent while working a desk job and start snacking all the time because you're bored. Stay busy! 0 -
You just need to make a schedule and stick to it. You know when you are working and when you are off, so plan some workouts for your off days. On your working days, you could get up 30 minutes early for a quick jog. If you have a lunch break you can do things there.
I'm in a desk job 10 hours a day plus about 90 minutes sat in the car travelling, but I exercise most evening. Once I have finally got the kids to bed lol. I lost 40lbs last year.
It's not easy, but if you want it enough you can be determined and make it happed.0 -
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I've been on night shift, working 12 hours (6pm-6am). I work 3 nights, then I'm off for 3 nights. Then I work 4 nights, and am off for 4 nights. I've changed a few things in the past month -- I have raised my desk so that I'm now standing for most of my 12 hour shift.
I also scheduled my workouts around my work days -- so I do strength and run 4 days per week and I have two days set aside for "fun exercise" days (hiking, climbing, snowboarding, etc). Currently I work Sun-Tues and every other Sat nights. My workout schedule is Tuesday, Thursday, Friday, and Sunday [gym days] and "fun" days on Wednesday and Saturday.
I know the feeling of only wanting to sleep when you get off work -- and that's why I try to keep most of my workout days opposite my work schedule. It is possible, it's just forcing yourself to do it.0 -
No disrespect but it sounds to me like someone is making excuses.
There is no reason why you can't work out on your off days. There is no reason why you can't get up earlier to workout. There is no reason why you can't work out before bed. Tiredness isn't an excuse in my book.
I suggest making time to exercise instead of failing to find time.0 -
You aren't stuck behind the deck all the time, only one quarter of the time. Out of 10 days - 240 hours - you're stuck behind the desk for 60 hours. Now, you should be sleeping 80 hours, so that takes 140 hours out of your day. It leaves 100 hours for healthy food and excersize. Treat the desk days as rest days, and work out the other days.
As for the desk - what kind of desk-work are you doing? Do you have the option of standing? If you can, it's better for your back and helps you burn calories. It also helps you keep a more active position while working, and it's easier to stretch and move around if you are already standing.
Another thing you can look at is how you get too and from work. If you have the option, use the time to get back and forth to get some exercize as well - walking or biking if possible.
Enjoy your job!0 -
i work at a desk 8 hours a day and use some of these already but there is a few in there i don't do.0 -
@tricksee
i do work out on my days off and i do push ups, sit ups, leg raises, arm rotations, and use my ab wheel before i go to sleep when i get off work. I just want to know what i can do to help myself while at work rather than just sitting there doing nothing and not burning any calories.0 -
Thanks!
i work at a desk 8 hours a day and use some of these already but there is a few in there i don't do.0 -
You can fit it in if you really want..I know some people working at a desk use a stability ball to sit on instead of a chair, it helps work your core at least.0
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Plenty of time to work out on your off days.0
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@Cr01502, I'm not saying that there aren't, im simply saiying that out of those 5 days on i sit at a desk for 12 hours from 7 am to 7 pm and just want to know what i can do during that time to help burn calories. im not complianing about my schedule, im asking for advice on what to do while at work, thats all0
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Will have to try this! Thank you!I joined the AF in order to get in better shape, but wouldnt you know it I got stuck with a desk job that requires me to sit for 12 hours a day. Currently we are on panama schedule, so i work three days them am off two, then work two, and finally off three. Its ridiculous, especially since I've been on nights and all I want to do when I get off work is sleep. Any advice on exercises i can do while in the office? I feel like this job is going to make me fail my PT test. I just need to figure out how i can stay in shape whioe having to remain behind a desk for the majority of my time.
I bought this mini-elliptical machine a few months back for when I'm sitting in front of the TV at home. It fits perfectly underneath a desk too. When I watch TV (when I actually have time :P) I pedal the elliptical either from a standing position or from sitting on the couch and before I know it, I've been doing it for an hour and a half! Take the stairs, bring resistance bands to work and do some exercises while you're at your desk, stand up and stretch, go for a run around the building when you have a free chance! You can do it. And DEFINITELY watch your diet. It's not hard to get complacent while working a desk job and start snacking all the time because you're bored. Stay busy!0 -
No disrespect but it sounds to me like someone is making excuses.
There is no reason why you can't work out on your off days. There is no reason why you can't get up earlier to workout. There is no reason why you can't work out before bed. Tiredness isn't an excuse in my book.
I suggest making time to exercise instead of failing to find time.
Agreed get into a routine of exercising and you'll be amazed at the amount of extra energy you gain.
I work Monday- Friday sat at a desk 8.30am- 6.30/7.30pm
I still mange to train before and after work but I starts slowly
1 day a week quickly became 2 then 3 as I got fitter I found myself craving the gym more. If you are ready for this should be an easier process for you.0 -
You don't have to work out every day if you don't have time or are tired. Weight loss is mostly about the food, not about the excercise. Yes, I'm aware that excercise has plenty of health benefits and helps with eating right (you get more calories to eat!), but eating healthy and watching your calories is more important.
With that said, if you live somewhere with a reasonable climate, you could park you car somewhere that's not right next to your office (like a mile away) and walk to work from there and then back to your car after work. Or if you take public transportation, walk to the next station/bus stop/whatever and go from there. You could even pack running clothes with you to work, and then run/jog the distance from your office to your car. I get that you're tired after work, but trust me, it will be easier to get some workout in on your way home since you're already outside, instead of trying to leave the house (or lift your butt off the couch) once you're in there.
If your work involves stuff like e-mailing your collagues in the same building, instead of sitting down and writing them/calling them, walk to their desk and tell them in person. If your office has to deal with paper archives, offer to take care of any archiving work that needs to be done - folders full of paper are heavy. Do some squats on your breaks. Just get creative.0 -
No disrespect but it sounds to me like someone is making excuses.
There is no reason why you can't work out on your off days. There is no reason why you can't get up earlier to workout. There is no reason why you can't work out before bed. Tiredness isn't an excuse in my book.
I suggest making time to exercise instead of failing to find time.
Totally agree i work Monday to Friday 12 hour shifts, and i still manage to get to the gym 4 times a week. Yes you will be slightly tired but your body will get used to it and what i always say is i hate being fat more than i hate feeling a bit tired.0 -
Thanks, I do exercise on my time off and do a little right before bed but i just want something i can do while at worl. unfortunately we dont really get breakes and everyone that i have to interact with is in the same room as i am so i can walk to their offices but i do get up and walk around the building when i can. And there isnt any archiving or filing or anything that we have to do but i will see what i can do that would have me lifting/moving things around.You don't have to work out every day if you don't have time or are tired. Weight loss is mostly about the food, not about the excercise. Yes, I'm aware that excercise has plenty of health benefits and helps with eating right (you get more calories to eat!), but eating healthy and watching your calories is more important.
With that said, if you live somewhere with a reasonable climate, you could park you car somewhere that's not right next to your office (like a mile away) and walk to work from there and then back to your car after work. Or if you take public transportation, walk to the next station/bus stop/whatever and go from there. You could even pack running clothes with you to work, and then run/jog the distance from your office to your car. I get that you're tired after work, but trust me, it will be easier to get some workout in on your way home since you're already outside, instead of trying to leave the house (or lift your butt off the couch) once you're in there.
If your work involves stuff like e-mailing your collagues in the same building, instead of sitting down and writing them/calling them, walk to their desk and tell them in person. If your office has to deal with paper archives, offer to take care of any archiving work that needs to be done - folders full of paper are heavy. Do some squats on your breaks. Just get creative.0 -
Try resistance bands.
Try using a heavy duty yoga ball instead of a regular chair (trust me it's harder than you think)
Try an under-desk mini bike: http://www.amazon.com/s/ref=nb_sb_ss_i_0_10?url=search-alias=aps&field-keywords=under desk bike&sprefix=under+desk,aps,183&rh=i:aps,k:under desk bike
There are several creative ways...0 -
if you are doing a decent workout on your days off (quality not quantity), and sticking to yuor calories, you dont need to do extra when you're at work....0
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I am but when im at work i feel like im just too idle.if you are doing a decent workout on your days off (quality not quantity), and sticking to yuor calories, you dont need to do extra when you're at work....0 -
My husband is in the military and on the same schedule, and half the time his "off" days aren't even off. To top it off they switch him between days and nights fairly frequently. He still finds time to exercise a bit. It doesn't take that long...
Are you worried about failing the weigh-in? Stick to your calories and you'll lose weight. Worried about failing the fitness part? Get in exercise when you can instead of making excuses. Besides, not to be rude, but they don't ask for that much for the test. Go running a couple times a week and do some sit-ups and push-ups before bed. Easy peasy.0 -
I work behind a desk 5 days a week and find it easier when im there. I have set time for my meals and what im eating!!0
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I work a desk job... 9 hour days. Two girls and I get up every hour and do a random exercise. Sometimes its squats and lunges and others its crunches or push ups. Just something small that really adds up. 20 squats a day x 9 hours ends up being 180 squats in a day. And it only takes about 2 minutes.0
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Due to physical disabilities the only exercising I can do now is stretching - and I'm doing fine in regard to weight loss. Hopefully I'll be able to do more as I lose weight.
Sounds like you're in a mental funk - shake it off woman! Get real and get moving!
P.S. Thank you for your service to our country. :flowerforyou:0 -
My sister uses a balance ball instead of a chair at her desk for a little extra movement/core stabilizing, and she can do exercises on it during a break. I had a co-worker at an old job who used a standing desk instead of a regular one and those can be rigged with paper boxes, etc. Some people stand for telephone calls. Eat at your desk and use breaks/lunch for movement. With your kind of schedule, calorie cycling of some kind might be helpful. Eat light on work days and more on exercise days.
You can do this, don't let the job become a reason for not meeting your goals. I will say though, working night shift can mess with your head due to hormones/circadian rhythm, etc. Hopefully this is not a long-term posting because honestly it does not sound like it agrees with you (mental funk). I enjoyed my night shift job for a few years, but it is really hard on your body/mind and eventually was just not worth the pay/convenience/etc.0 -
I joined the AF in order to get in better shape, but wouldnt you know it I got stuck with a desk job that requires me to sit for 12 hours a day. Currently we are on panama schedule, so i work three days them am off two, then work two, and finally off three. Its ridiculous, especially since I've been on nights and all I want to do when I get off work is sleep. Any advice on exercises i can do while in the office? I feel like this job is going to make me fail my PT test. I just need to figure out how i can stay in shape whioe having to remain behind a desk for the majority of my time.
Suck it up buttercup.
I work a desk job and I've lost 49lbs no problem. My husband works the exact same schedule as you (even at night) and he still manages to work out and lose weight.
It's all about priorities. And calories.
On his days off, my husband keeps the night shift schedule (or close to it). It makes it easier for him to stay up all night when he works. So, he does his workout in the middle of the night. On the days he works, he gets a run in first thing after work. He logs all his food on MFP and keeps a calorie deficit.
So, eat less, move more (even if you have to do it in the middle of the night on your days off). Simple.0 -
I am at a desk most days as well. I spend two hours a day minimum driving to and from that desk.
I make sure I find time for exercise every day. I get up early, and either run or weight lift.
Sure I'd like to go home and sleep. I'd rather give up some tv or laying about time to either work out or go to bed early.
I fell great. My weight is easily controlled.
No excuses.
If you want it, you'll do it.
Be strong !0 -
No disrespect but it sounds to me like someone is making excuses.
There is no reason why you can't work out on your off days. There is no reason why you can't get up earlier to workout. There is no reason why you can't work out before bed. Tiredness isn't an excuse in my book.
I suggest making time to exercise instead of failing to find time.
no harshness here, but i kind of agree with the comment Above ^. I mean you are getting days off so use those days and work out! that is what i do. I get two days off a week. I ALWAYS work out on those days, and i try to squeeze in at least one more night time gym trip after work during each week. Plus i am jogging 2 - 3 days a week. I use to be a gym person - FIVE DAYS A WEEK but my 'desk job' keeps me at work too late but ill be darned if i dont manage the time some where, some how. I have two kids that i tug around with me also. nothing is easy except an excuse. Dont use one. Find the time!0
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