Tips for the people that sit in an office chair all week
momxs2
Posts: 173 Member
If you sit in an office chair 5 days per week what are some things you do to prevent the dreaded secretary spread ??
I hate it and know its a result of sitting on my butt for many years in an office....
I hate it and know its a result of sitting on my butt for many years in an office....
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I get up every hour, if at all possible. I stretch, then go for a brisk walk around the office. I found an empty floor a few stories higher up, and basically do quick "laps", at break or after I eat lunch. Bonus point for taking the stairs up to the empty floor.
I have a webpage bookmarked at work that lists 33 different exercises you can do incognito at your desk. I don't have the bookmark here, but can link it tomorrow.
The sedentary life of an office employee can be difficult to overcome, for sure!0 -
I just bought a mini-stepper to use on my lunch. It just came tonight - very excited to begin using it at work! I also get up and make a bathroom trip/water trip at least once per hour as a previous poster mentioned.0
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Squats and deadlifts.0
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Squats and deadlifts.
Was doing those this morning! Been doing some weight training that includes lots of those! Hope they help! Thx for posting!0 -
I put a mini-stationary bike under my desk. They are made to be used while sitting in a chair. It's not going to replace a full workout but it definitely keeps the circulation going. I use it to wake up, to loosen up my muscles, help manage my fibromyalgia, and for someone like me who is very heavy and trying to lose, it does help you lose when coupled with watching your diet.
I also try to keep from having snacks and finger foods at my desk unless I plan them into my diet, but always have water. Don't generally participate in office food days because people often don't care about what they bring in, and it's temptation city.
My diary demonstrates how much I'm failing right now... We're in the process of moving, all my stuff is packed up and we can't keep stuff in the fridges right now, so I'm eating terribly
I also get up and walk around as much as possible, as well as listen to music and "chair dance"0 -
I just bought a mini-stepper to use on my lunch. It just came tonight - very excited to begin using it at work! I also get up and make a bathroom trip/water trip at least once per hour as a previous poster mentioned.
Depending on what kind you purchased, you can also use it while sitting to keep circulation going.0 -
I workout either at lunch or after work and I maintain a calorie deficit based in my activity level. Seems to be working so far.0
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I put a mini-stationary bike under my desk. They are made to be used while sitting in a chair. It's not going to replace a full workout but it definitely keeps the circulation going. I use it to wake up, to loosen up my muscles
^^^ I love it .
I also do squats ( but I work alone ) I dance and sing terribly , I do youtube short exercises anytime I am not busy . My work is feast or famine though, like today I have been alone 1.5 hours now ....walk in drug testing when I don't have any occupational health patients .... so I have plenty of time to move around.0 -
I do jump rope during my lunch hour and every hour i do some push ups or some dips at my desk.0
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I try to get up often. Instead of sending something through inter-office mail, I will physically walk it to them. I also walk at lunch.0
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I work by myself in a very small office, this week I started doing squats whenever I get up and cross the room to scan something or file something. I also try to leave on my lunch as much as possible just to get up and move. If it ever warms up I plan to do some walking at lunch, in fact I ordered a new pair of shoes TODAY so I can keep a pair at the office!
I used to keep snacks at the office, not anymore, I plan my day so that I have breakfast, snack, lunch, snack and nothing else. It's too easy to snack out of boredom if there are snacks sitting around.
Office work is hard, you just have to be creative... I love seeing some of these other ideas. I have a spare set of 5 lb dumbbells, I need to take them to my office too!0 -
I try to get up often. Instead of sending something through inter-office mail, I will physically walk it to them. I also walk at lunch.
^^This. Get up and move. Walk the long way to talk to people or deliver something. Use a bathroom across the building. If you can - walk a quick lap in the morning, lunch, and afternoon.
Move.0 -
I get up every hour, if at all possible. I stretch, then go for a brisk walk around the office. I found an empty floor a few stories higher up, and basically do quick "laps", at break or after I eat lunch. Bonus point for taking the stairs up to the empty floor. I have a webpage bookmarked at work that lists 33 different exercises you can do incognito at your desk. I don't have the bookmark here, but can link it tomorrow.
The sedentary life of an office employee can be difficult to overcome, for sure!
This is what my secretary does. Every hour, on the hour, her reminder would go off and she would do a brief stretch and then walk the 7 flights of stairs in the office. It became such a habit that a few of us, even some vendors, got into it as well.0 -
Well today is your lucky day! I had an ergonomic assessment done on me (which I failed) and I was given a handbook.
Try these exercises! The peekaboo burns more calories than using a mini trampoline!
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Here's the link I was talking about:
http://greatist.com/fitness/deskercise-33-ways-exercise-work
I can't believe I never thought to stick a stationary stepper or cycler under my desk! I always seen them for cheap and thought they were silly. That's actually not a bad idea, and now I'll be keeping my eye out for a sale. 0 -
"Secretary spread"? Is that a thing? lol I have been a secretary for 5 1/2 years and don't have anything like that. I stay active when I'm not working, and I also get up and move around a lot during the day.0
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I've never heard of secretary spread. I exercise 5-6 times a week usually before work. Also, having a fitbit has made me realize how little steps I was getting in during the day. So I have made every moment count:
1. I take the stairs instead of the elevators
2. Make trips to visit co-workers/customers on different floors or a good distance away
3. I walk in place: at in front of my computer, while microwaving my food, talking to co-workers/customers, washing my hands in the bathroom
4. Park farther away from the building and shuttles buses
I basically create ways to get moving. It has definitely helped me. Also, I love the desk exercises someone posted.0 -
My mom works a desk job. These are some of the tips I have given her.
*Sit on a stability ball instead of an office Chair. Or switch it up. Half of the day in office chair other half on stability ball.
*Walk to co-workers instead of e-mailing/calling
*Stand up every 45-60 minutes. If it's possible, remaining standing for 10 minutes, If not, stand do some stretches and calf raises.
*Take the stairs instead of elevator
*Walk/run the stairs on break
*Take a walk during breaks
*Bring your own healthy snacks to have on hand when office temptations come up(It's also ok to indulge from time to time. Everything in moderation)
*Tricep Dips(Holding edge of your desk)
*Squats
*Walk in place while working. For example, when waiting for photocopies, faxes, on the phone, etc
*If you drive to work, park further away
Good luck!!0 -
Squats, office yoga, find some stairs and run up and down them for five - ten minutes...there are options. Every time your phone rings, vow to stand while talking.
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I do finance so my *kitten* is glued to a computer 8 hours a day.... I go on about a 1/2 mile walk every break I get (twice a day) and I make sure Im doing something on my lunch like walking around the mall or taking a longer walk etc. Lately though, I am sure everyone thinks im crazy because Ive been working out a lot and am constantly sore - I stand up and stretch something about every 20 minutes. I get so stiff if I dont :-(0
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Secretary spread? Funny. Haven't heard that before.
I do these things:
-walk to other people's offices or cubicles
-take the stairs whenever possible
-get up and walk every hour
-park the car in the lower parking lot where I have to both walk longer and take a steep flight of stairs to get to the building
-occasionally do squats and lunges in the private shower room of the ladies restroom0 -
take all your clothes off, and run up and down the halls as fast as you can.
do a little jig on your desk too.0 -
All the suggestions to add a little movement.
One more- drink loads of water. Makes you have to pee all the time, so you'll be getting up and going to the bathroom a lot.0 -
Every time I get up from my desk I take a walk around the building and walk up and down the stairs. I go the long way around the office and I park as far away from the door as I can get.
I also work out in the office gym M-F mornings for 1 hour.0 -
I would suggest getting a chair that has good back support and what's a secretary spread? That sounds yummy.0
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I'm not a secretary, but I'm the CFO.
- I take the parking spot furthest from my office building
- I work on the 3rd floor and always take the stairs.
- I get up at least once an hour to refill my water bottle and/or use the restroom; I take the stairs to the first floor to do these things rather than using the 3rd floor facilities.
- When I need to speak with someone I do not buzz them on the intercom or call their office/cubicle...I walk to wherever they are.
- I use my lunch break to go for a good walk (couple times per week), ride my bike (2x during the work week), and run the stairwell (1x weekly for 20 minutes and then I go for another 30 - 40 minute walk) and I just eat my lunch at my desk while I'm working.
- When I'm hitting the grocery store or whatever, I park as far away from the store as possible
- When I get home I try to keep on my feet for a couple of hours just cleaning, cooking, or fixing whatever needs fixing or otherwise playing with my kiddos. If I don't go to the gym after work I usually get home around 6:15 - 6:30 or so...I usually don't sit down until around 8:30 or so when I sit down with my wife for dinner.
- I get up earlyish and walk the dog for about 30 minutes in the morning before I start getting ready for the day.
I would also add that I hit the gym 2x weekly after work to weight train. I mentioned that I ride a couple of times during the work week, but I also attend an advanced spin class on Saturday mornings and have a long ride on Sunday mornings (gets progressively longer). During the summer, I throw some swimming into the mix.0 -
If you sit in an office chair 5 days per week what are some things you do to prevent the dreaded secretary spread ??
I hate it and know its a result of sitting on my butt for many years in an office....
There are lot's of physically fit people out there who work in an office all day. All you have to do is put a good work out in before, after or on your lunch hour. As for during work hours - I get up at least once an hour to move around.
I've said it before and I'll say it again. Working in an office is not a handicap or an excuse to be unfit!0 -
I've said it before and I'll say it again. Working in an office is not a handicap or an excuse to be unfit!
Asking for advice seems the opposite of making an excuse. Solutions =/= excuse.0 -
I put a mini-stationary bike under my desk. They are made to be used while sitting in a chair. It's not going to replace a full workout but it definitely keeps the circulation going. I use it to wake up, to loosen up my muscles, help manage my fibromyalgia, and for someone like me who is very heavy and trying to lose, it does help you lose when coupled with watching your diet.
I have one of these too. I also have a Yoga Ball that I sit on sometimes. It forces me to get up and down more because I can't 'roll' to the printer, etc. I am fortunate to work in a converted old house, so sometimes if no one is around I run the stairs. I also sometimes do push-ups against the counter or bath tub, or do some jumping jacks, when I go in there. (no on can walk in on me!) If no one is around I sometimes will go do some crunches on the conference room floor (only one with carpet) or planks or something. I try to go for a walk at lunch if the weather permits. I also found a workout on Nerdfitness.com - called the Angry Bird workout. Basically it is a bodyweight exercise you can do in short stints. Do lunges on break, then do squats on another, etc. You build up the number of reps.
Also - if you want to do some arm stuff and want to add weight - a ream of 20# paper weighs about 5#. Sometimes I do some arm curls or something. Also tricep dips off the office chair. It may not be a FULL BLOWN workout - but I figure that if I can get maybe an extra 100-200 calories throughout the day, it just helps increase the metabolism. Some people have told me that doing these mini-workouts aren't really doing me any good, but I can see more tone in my arms and legs and if it burns a few extra calories a day - how can it be bad???0 -
"Secretary spread"? Is that a thing? lol I have been a secretary for 5 1/2 years and don't have anything like that. I stay active when I'm not working, and I also get up and move around a lot during the day.
Was thinking the same thing. Only spread I could think of was speading peanut butter0
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