Doomed Due to Desk Job

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Replies

  • Absonthebrain
    Absonthebrain Posts: 587 Member
    This might be helpful for you...:smile:
    I have a desk job and during my lunch break most days I walk around the building. I installed cardio trainer app on my phone so it tracks my speed and that pushes me to walk faster. I usually burn over 200 calories during my 1 hour lunch.
  • pixish
    pixish Posts: 79 Member
    I get up at 4am to get dropped off at work. I sleep at work until an hour or so before opening time. I work until 8pm - 9pm and then come home. We have dinner and my partner goes to bed. I then do housework and get out my wii and play Just Dance for up to half an hour. You really have to make the effort to make the time to exercise - and you will feel better once you do.
  • rduhlir
    rduhlir Posts: 3,550 Member
    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 work a desk job. I am an OS and I work 2 on 2 off and I get out there and do it. I keep to my schedule. If my weight lifting falls on a work day then I go after work.

    You joined the military. What you think it was going to be all roses and daisies? What did you expect? Them to hand you workout time on is silver spoon? Um no. And I am sorry, but I don't believe that they "handed you a desk job." As the saying goes "Choose your rate, choose your fate." Or in this case your MOS. Suck it up!

    Edited to add this...

    Do not wait until your are on your final chance to pass the PT test or the final weight in to stay in. MAKE the time now.
  • mazdauk
    mazdauk Posts: 1,380 Member
    Also have a desk job - I walk to and from work and go out for 20-30 minutes at lunchtime for a walk.

    As others have said, try getting up and down, doing some squats etc. every couple of hours - you can set a reminder on your PC. Or volunteer to help with any deliveries - shifting boxes of printer paper is great exercise!

    ETA - bring in every calorie you intend to consume! Vending machines and canteens with tempting treats are the spawn of the devil!:happy:
  • BerryH
    BerryH Posts: 4,698 Member
    I presume you have at least a half-hour break during your 12-hour days? Go for a run or a power walk! I haven't even got a shower in my office, but with inventive use of wet-wipes I can run three miles and get back in time to eat a sandwich at my desk.
  • KeithKanderski
    KeithKanderski Posts: 2
    Do you have a lunch break? If I miss my morning run, weather permitting, I will at least spend my lunch hour walking and then I eat my lunch while I work. Not sure how it works in the AF - if you are pretty much tied down to your desk for the whole 12 hours...
  • nessagrace22
    nessagrace22 Posts: 430 Member
    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 sit behind a desk 8 hours a day and also go to college part-time. The only way I find time to exercise is by making time. I get up earlier, go to bed later, watch less tv etc. All small sacrifices in the grand scheme of things.

    I know there are plenty of so called 'exercises' that you can do in the office but for me I'd rather just eat clean and work my butt off when I get to the gym.
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    1. Instead of taking a walk around the building, run it. Run it FAST, like you were in High School doing the 50yard dash.
    You might feel kinda silly at first, but I bet you will eventually have coworkers doing it, too!! If your building isn't quite that large, then run it fast TWICE! or work your way up to running it fast twice. You can bring an extra shirt and leave it in your desk to change out of if you get sweaty. (Obviously on Blue's days, just walk it, lol).

    2. Can you ride a bike? Ride to work? If it is too far, can you drive 1/2-way there, park the car, ride bike rest of the way? You'd be surprised how exhilarating and FUN it can be! (Be sure to wear your yellow caution vest requ'd on Base).

    3. No biking? Then park your car a LONG ways away and POWER WALK to your office. Takes about a week to get used to parking so far away, forcing that long walk seems forever. Just think you won't be fighting for a parking spot this way, too!

    4.. Every time you go into the Ladies room, do 10-20 jumping jacks and 10 fast deep-level-knee squats. keep form.

    5. When you walk to a coworkers desk, walk brisk, stand straight, suck in your core, shoulders back.

    6. Sitting at your desk, sit up straight & "tall", suck in your core, shoulders back and down.

    7. Snack on healthy protein, fresh veggies, skip the donuts, muffins, calorie-loaded carbs, while working these long shifts.

    8. Reach for water and not energy drinks or soda. Drink all of your water before anything else.
  • Mom4Liz
    Mom4Liz Posts: 55
    I kind of get what you're going through. I changed careers a couple of years ago. I went from being a Chef where I was always running back and forth to the walk in and on my feet all day to working at a desk job. The first couple of weeks were the worst. I was fidgety and I wasn't used to sitting still. Eventually you do get used to it though. I think there isn't much you can do that hasn't already been suggested.
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    @Cr01502
    I do work out on my days off, this is strictly for my days on while im in the office

    Wake up before your shift starts, hit the gym for some lifting/cardio and go to work.. then sleep when your done... and don't sit at your desk drinking soda and snacking on chips/etc.. its not the desk job that gets you its what you snack on out of boredom.
  • Absonthebrain
    Absonthebrain Posts: 587 Member
    I presume you have at least a half-hour break during your 12-hour days? Go for a run or a power walk! I haven't even got a shower in my office, but with inventive use of wet-wipes I can run three miles and get back in time to eat a sandwich at my desk.

    You're a champ! :happy:
  • LisaGNV
    LisaGNV Posts: 159 Member
    I sit behind a desk 8 hours a day and also go to college part-time. The only way I find time to exercise is by making time. I get up earlier, go to bed later, watch less tv etc. All small sacrifices in the grand scheme of things.

    I know there are plenty of so called 'exercises' that you can do in the office but for me I'd rather just eat clean and work my butt off when I get to the gym.

    ^^^THIS X ELEVENTY BILLION.
  • JossFit
    JossFit Posts: 588 Member
    I'm also in the AF and have worked shift work for the majority of my 10 years in. In addition to working unpredicable hours, panama schedules, and 12-14 hour days I've dealt with 6 deployments... and I'm pretty ripped.

    You have to make working out a priority in your life, but more importantly you have to watch what you eat. Don't rely on other people working shift to do 'food runs' for you; wake up early and pack your lunch/snacks in a cooler, plan your meals ahead of time, cook meals on your off days, etc. You really have no excuse that I haven't seen or heard before and dealt with myself.
  • JossFit
    JossFit Posts: 588 Member
    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....
    I am but when im at work i feel like im just too idle.

    If thats the case do some bodyweight squats, pushups etc. on the floor while you're at work. Again, I don't see what the issue is... work hard on your time off, EAT PROPERLY, and you won't need to burn a billion calories at work as well.
  • errkajo
    errkajo Posts: 21
    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.
    My ankle is messed up so i can't run right now but i do work out before bed and during the day while i have down time. its not working out on my time off thats the problem, its while im in the office. i know i can pass the pt test, im just concerned that since my ankle is messed up now its going to start affecting my scores.
  • errkajo
    errkajo Posts: 21
    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.
    Will have to do this! thank you
  • errkajo
    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.

    I work a desk job. I am an OS and I work 2 on 2 off and I get out there and do it. I keep to my schedule. If my weight lifting falls on a work day then I go after work.

    You joined the military. What you think it was going to be all roses and daisies? What did you expect? Them to hand you workout time on is silver spoon? Um no. And I am sorry, but I don't believe that they "handed you a desk job." As the saying goes "Choose your rate, choose your fate." Or in this case your MOS. Suck it up!

    Edited to add this...

    Do not wait until your are on your final chance to pass the PT test or the final weight in to stay in. MAKE the time now.
    really wish people would read my other comments, i DO work out on time off! This is strictly for extra things i can do WHILE AT work.
  • errkajo
    errkajo Posts: 21
    I presume you have at least a half-hour break during your 12-hour days? Go for a run or a power walk! I haven't even got a shower in my office, but with inventive use of wet-wipes I can run three miles and get back in time to eat a sandwich at my desk.
    No, we don't. We eat while working. Time is crazy limited so i want to know things that are fast to do while at work
  • DaniH826
    DaniH826 Posts: 1,335 Member
    Do 20 squats every time you go to the bathroom (make sure the bathroom is empty so people don't look at you funny :laugh:)

    Do lunges when you walk around the house.

    Install a pull-up bar in your home and practice pull-ups several times throughout the day.

    Do spontaneous push-ups randomly at home when the opportunity presents itself.

    Get your walking in by choosing bathrooms further away (maybe a couple floors up or down if you work in a multi-floor building), taking more stairs, etc.

    Walk around the building during your lunch hour and/or go up and down stairs rather than just eating and sitting around. Park further away at work and when you go to the store.

    Get creative, is what I'm saying. Most military buildings (if memory serves) are pretty sprawled out with multiple floors, so use that to your advantage if that's the case for you. Break your day up in to "mini work-outs" here and there. Those add up pretty quickly.

    Check into ankle rehab exercises, and do those (like 1-legged yoga poses for ankle strengthening and whatnot).
  • DeskJobSlump
    DeskJobSlump Posts: 6
    12 hours of sitting is brutal. You're supposed to take short frequent breaks from desk work to avoid eye strain and other issues though.. so I'd suggest that you take those breaks and get a little exercise. Jump away from the computer every 20 minutes and do a set of push-ups. Or every hour. Keep a set of weights or a jump rope in your office if you can. At my old job, I used to take a break every hour and run up and down the stairs a couple of times.
    Now I'm having a similar problem.. because I work at home.. and time is money. So I'm way too inclined to just.. sit.. and sit.. and sit.. but it's a bad habit and it's within your power to break it. I set a timer on my computer desktop recently, to remind me to get up and move around a bit every 40 minutes. I have a kettlebell near my desk and I either use that or attempt a short set of push-ups. Also, I'm trying to get 45 minutes of exercise every day--even when I'm exhausted. That part is a serious challenge, but I find that by trying to do it every day, I can manage to do it a lot more often (even if I miss a day here and there).
    It's not easy. But you're not doomed. You just have to make exercise a much bigger priority than you would if you had a job that involved activity. Good luck!
  • errkajo
    errkajo Posts: 21
    PROBLEM SOLVED!!!!
    We are now playing UNO PT. Whoever loses the game has to do whatever exercise we are on at the time (we made a list and just go down it). They have to do the same number of repititions as the points that are left in their hand at the end of the game. Definitly a HUGE workout!
  • mazdauk
    mazdauk Posts: 1,380 Member
    Excellent idea! We're having a reorganisation soon so when we have one big office I might suggest it .....

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