Help! New Desk Job = anxiety!
Oswaltk
Posts: 7 Member
I just started a desk job after having a very active merchandising manager position previously, working on my own schedule.
I've read all the tips on how to stay fit, but they just don't apply to my job! I can't do office exercises; I work in an open-office environment. It's a tiny office- there is no other floor to take the elevator to. The bathroom is 20 steps away. The break room is maybe 30. I get up every 20-30 minutes to refill water, go to the bathroom, or make some reason up to move around. Even so, I can hardly get 2,000 steps on my pedometer by the end of the day. I wiggle at my desk, I walk to cubes to talk to people. Still, the steps are minimal.
Even Monday, I ran 4 miles on top of this before work and still didn't reach 10,000 steps. I think I also took my dog for a walk.
My nutrition is top-notch, but I keep reading dreaded articles saying that "that 5-day-a-week 30 minute workout will not cancel out your 8 hours of sitting!" And I am trying desperately, obsessively even, to make sure to get in at least 30 minutes-- even if it's body weight exercises in front of Netflix.
Help! I'm freaking out. How do I stay sane and fit in this job? I don't see how it's possible to stay fit without majorly cutting calories and sacrificing so much. I'm used to being on my feet all day, every day!
I've read all the tips on how to stay fit, but they just don't apply to my job! I can't do office exercises; I work in an open-office environment. It's a tiny office- there is no other floor to take the elevator to. The bathroom is 20 steps away. The break room is maybe 30. I get up every 20-30 minutes to refill water, go to the bathroom, or make some reason up to move around. Even so, I can hardly get 2,000 steps on my pedometer by the end of the day. I wiggle at my desk, I walk to cubes to talk to people. Still, the steps are minimal.
Even Monday, I ran 4 miles on top of this before work and still didn't reach 10,000 steps. I think I also took my dog for a walk.
My nutrition is top-notch, but I keep reading dreaded articles saying that "that 5-day-a-week 30 minute workout will not cancel out your 8 hours of sitting!" And I am trying desperately, obsessively even, to make sure to get in at least 30 minutes-- even if it's body weight exercises in front of Netflix.
Help! I'm freaking out. How do I stay sane and fit in this job? I don't see how it's possible to stay fit without majorly cutting calories and sacrificing so much. I'm used to being on my feet all day, every day!
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Replies
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Can you use a pilates ball chair? Doesn't increase your steps but does really help core muscle strength and posture.
The key, I read, is getting up at least once and hour (bathroom break!). Put on a timer. It doesn't have to be long.
Can you walk at lunch?
Park as far as you can in the parking lot and shopping and keep pecking, pecking, pecking away at the steps.
All together, you may not get the steps. But I walk after dinner every day and get my 10,000 steps almost every day, even on those Saturdays when I don't get 1500 steps before mid-afternoon.
Good luck. If you make it a priority, it will happen.0 -
Is there no where to walk during breaks/lunch? (Outside, that is.) The place I work is only two floors and they made an indoor walk-a-mile in the basement only for those who want to get in their steps.0
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I do! I literally get up constantly, as I mentioned in my first post. I take my dog for a walk on lunch and after work then eat lunch at my desk so that I can have time to move on my lunch hour. Our office parking lot is very small but I park the farthest away possible. I'll even run 3-4 miles before work some days when do all of this. I don't even get close to 10,000 steps and it seems absolutely ridiculous that I'm spending every second of my free time trying to get them in. I don't see how anybody can be in a office job long-term!0
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I've been in an office job for 7 years and I struggle with this constantly. I wish I could say that it gets easier, but it doesn't. As long as you've got a desk job, getting those steps in is going to be a struggle. My employer even gives us pedometers and we get cash rewards for getting our steps in... and it still doesn't happen sometimes.
People will make suggestions about working out in the office... doing stretches at your desk or doing lunges on your way to the printer. I love the idea of it, but my co-workers would mock me constantly.0 -
Sounds like you're just gonna have to get used to eating a little less
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Sounds like you're just gonna have to get used to eating a little less
This!0 -
You'll be ok. I've been working in offices from the get go and you just adapt.
For example - I'll drink heaps of water so I go to the loo every hour. After i've washed my hands I'll do 20 squats or lunges. I also use the lunch hour to take a big walk around about. I schedule meetings so I go to other people instead of them coming to me.
Plus gym 5 times a week and making sure any work snacks is fruit or veggies.0 -
36 years and counting.....I don't see how anybody can be in a office job long-term!
I'm fortunate in my current job that there is a gym in the building so I can exercise during my lunch break - when that's not an option then I simply have to eat less.Sounds like you're just gonna have to get used to eating a little less0 -
I know the feeling of sitting at a desk all day is awful, you go home feeling so drained even though you've been on your *kitten* all day! I had a job that meant I was active most of the day then I changed jobs 3yrs ago to my current job sitting at a desk all day and the weight has crept up by 28lb over those 3yrs.
I know I just need to fit more exercise into my day to compensate, I love walking with my dog so that’s easy and it’s the first thing that makes me get rid of the drained depressed feeling I have after work. I need to up the intensity of my exercise though by doing something else like running or aerobics which is not so enticing to me. I've tried gyms but hate being inside especially when I have been inside all day.0 -
Can you walk before and after work?0
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I do! I literally get up constantly, as I mentioned in my first post. I take my dog for a walk on lunch and after work then eat lunch at my desk so that I can have time to move on my lunch hour. Our office parking lot is very small but I park the farthest away possible. I'll even run 3-4 miles before work some days when do all of this. I don't even get close to 10,000 steps and it seems absolutely ridiculous that I'm spending every second of my free time trying to get them in. I don't see how anybody can be in a office job long-term!
I must be missing something because I don't understand how you're not getting even close to 10,000 steps if you are running 3 to 4 miles? 10,000 steps is approximately 5 miles so your run should get you more than half way there. What are you using to measure your steps? Is the stride setting correct?0 -
If it is next to impossible to get any kind of steps in at work then why not before or after work? and last time I check running 3 or 4 miles plus walking your dog would more than be enough to qualify for the getting 30 minutes of exercise 5 days a week thing so just do that... If you want it bad enough, then you'll find ways to work it into your waking hours... and if you don't then your only other option is to watch your diet closer and on those days you don't workout, you may have to eat a little less.... Best of Luck0
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I went from a TDEE of almost 3000 with my "on my feet running around all day" job, to a TDEE of 1600 with my current office job. I almost never break 5000 steps. The first year I gained weight because i forgot I'd have to eat a lot less. Now I eat between 1200-1600 a day instead of 2500. You just need to learn to eat less. It sucks, really. i am looking for a position, within my company cuz its great, where I can be on my feet more....0
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FWIW, I have a pretty active job where I'm standing most of the day or climbing stairs and sometimes it makes me feel like I'm too tired after work to go to the gym and work out "properly"...I feel like if I had a desk job this wouldn't be the case. If I were to go back to a desk job (used to have one) I'd make sure I was doing an hour of cardio and hour of weights a day, and just drink water and eat healthfully during the day. Take the stairs when you can and opt for walking whenever possible and I think you'll do okay.0
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I struggle with this as well. The only thing that helped me get 10k steps per day was doing Leslie Sansone's 5 mile walk at home. Otherwise I don't hit 10k but more like 6-7k a day.
I've started lifting at home and going on our elliptical. I don't hit 10k steps a day, but I'm losing inches and I've lost a couple of pounds.
I wouldn't worry about the number of steps you're getting. As long as you're doing something after or before work (which is sounds like you are) then you should be fine. Just keep on truckin' :flowerforyou:0 -
Can you do any other exercise other than the walking/running?
I have been in an office environment for 4 years before that I was an aircraft engineer working on Aircraft and just going to the tool stores to the top floor of the Aircraft I was on was 1000 steps, so I easily made over 10000 each working day without fail.
I then moved into the office role and gained a lot of weight (there are a lot of other factors to this, not just the job, but not really relevant here) so I joined a gym and have lost a total of 31kg, getting back into the shape I was in. And in all honesty I don't spend that much time a week exercising and have plenty of free time too.0 -
I'm already only eating 1200-1400 calories. I can't cut back any more or I'd starve. I'm not just concerned about weight gain, just mental sanity and keeping my heart healthy, etc. A lot of people are suggesting walking before or after work, but as I mentioned in my post, I'm running before work, walking my dog at lunch, and walking after work. My 4 mile run on Monday only got me to about 6000 steps so that was the closest I've gotten, but I don't want to be running 4 days miles a day...
Is there anyone who has NOT had significant issues/weight gain/etc after starting an office job?0 -
Can you do any other exercise other than the walking/running?
I have been in an office environment for 4 years before that I was an aircraft engineer working on Aircraft and just going to the tool stores to the top floor of the Aircraft I was on was 1000 steps, so I easily made over 10000 each working day without fail.
I then moved into the office role and gained a lot of weight (there are a lot of other factors to this, not just the job, but not really relevant here) so I joined a gym and have lost a total of 31kg, getting back into the shape I was in. And in all honesty I don't spend that much time a week exercising and have plenty of free time too.
This is motivating!
Yes, I do bodyweight exercises and HIIT stuff at home when I can. I am a certified personal trainer, so that's why it blows my mind that this stuff is still so difficult for me. Maybe I am just obsessed and need to cut myself some slack.0 -
Is your building a multi-storey building? Can you take 30 mins to climb stairs at lunch and use 5 - 10 minutes of your breaks to do the same? They might not add up to the 10,000 steps but you do have to work harder for stairs than normal walking.
My manager said that 10,000 steps for her is about 5 miles. I'm a bit surprised you didn't make it that day that you went for a 4 mile jog and walked the dog and around the office. Do you take really long strides? Can you shorten them? haha.
Otherwise, you may need to start going for daily runs before or after work and then an evening walk. Remember there ARE other exercises you can do in a day other than the 10,000 steps fad to keep you in shape. Possibly in better shape.0 -
Um, I work 37 hours a week in an office. That leaves plenty of hours available for not sitting down?
I know your're after maintaining, but I've had no problem with losing weight whilst being desk bound and I don't have the option or deisire to go to the gym or do star jumps in the store room at lunch time.
My weight was lower when I was a waitress, but starting an office job itself didn't make me gain weight. No-one force feeds you donuts or stops you from exercising when you're not there...0 -
Could you possibly get a stand up desk? We have that option at work and I love it. For those that wanted we got cheap stand up desks from IKEA and tall roller chair, in case you want to sit at some point. Then if you want, you could get a small, portable treadmill for under you desk and walk and work at the same time.0
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Could you possibly get a stand up desk? We have that option at work and I love it. For those that wanted we got cheap stand up desks from IKEA and tall roller chair, in case you want to sit at some point. Then if you want, you could get a small, portable treadmill for under you desk and walk and work at the same time.
Oooh... where can I get me one of those?0 -
SItting at a desk all day sucks. I work from home once or twice a week and I will be lucky to get over 2,000 steps sometimes.
Like someone else suggested try sitting on an excercise ball...
Can you walk around your building? How long will it take? Maybe (weather permitting) every hour you get up and walk (as fast as you can) around the building. I set an appointment on my calendar and try and walk around my floor (sometimes including a flight of stairs) then snooze it for an hour.
Also if you are on long conference calls and have a headset...pace while they are going on.
If you are concerned with your boss just mention to him/her that you are trying to adjust to the enviroment and your hourly walk makes you more productive.
It will probably take less time than any of your office smokers take.0 -
can you get a mini peddler to use under your desk? maybe something like this
http://www.amazon.com/Stamina-15-0125-InStride-Folding-Cycle/dp/B0027ZNH2O/ref=sr_1_3
or this one, which is a lot more expensive but 5" shorter, which should make it fit under any desk
www.amazon.com/DeskCycle-Exercise-Pedal-Exerciser-White/dp/B00B1VDNQA/ref=sr_1_6
i haven't used either of these - i used a cheaper version of the first one, and i did wear it out after a few months, but hey - during those months, at least i was moving my legs and burning some calories.0 -
i started at a co-op desk job in december for school, and until recently ive maintained a 2 lbs/week loss. its all about diet, having a more or less active job only makes it so you can eat a couple hundred more/less calories. try to get your exercise in afterwards, or if you work close enough to home consider investing in a bike and biking to work, i started doing that a few weeks ago0
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Do an intense work out before or after work every day. Avoid the break room goodies and lunches out.0
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It's hard for me too. That's why working out in the morning is essential for me, or taking nice long walks at lunch. There is no where to go around my job so I just have to walk around each floor or go up and down the stairs a few times. If I don't do any of the above, I'll desperately have to work harder at home. I'll step in place while waiting for my car to warm up, washing my hands, cooking dinner, watching t.v. (I'll walk like an hour watching my favorite show), and etc. You will definitely have to work harder with this new job.0
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You must be a really tiny person if your maintenance calories are 12-1400 and you're doing all that exercise to boot! I also think your pedometer may be off calibration or something because it seems like with what you are doing, most days you should be getting those 10k steps in, or at least approaching it. Standing during all phone calls and sitting on a ball are good strategies, just make sure you get a big enough ball that you don't throw your ergonomics out the window. You'll end up with a sore neck, back, and shoulders.0
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Could you possibly get a stand up desk? We have that option at work and I love it. For those that wanted we got cheap stand up desks from IKEA and tall roller chair, in case you want to sit at some point. Then if you want, you could get a small, portable treadmill for under you desk and walk and work at the same time.
Agree. I'm trying to get one myself. This or the exercise ball chair. I also think you *might* be overthinking this. It for sure is hard to work at a desk all day. I work at a desk all day and have a 1 hr commute...each way. You just have to concentrate a little more on your calories, make sure you're getting the 30 minutes a day however many times a week is recommended (4-5 I *think*). If you're doing that, I wouldn't worry *too* much about the steps. However, it does sound like there may be something off with your pedometer. 4 miles and only 6000 steps for the day?? O_o
The hardest part for me was the cookies, cakes, candies, etc that everyone brought in to get it out of their house. :indifferent: The fact that you're mindful of it is a very big step in the right direction!0 -
I'm already only eating 1200-1400 calories. I can't cut back any more or I'd starve. I'm not just concerned about weight gain, just mental sanity and keeping my heart healthy, etc. A lot of people are suggesting walking before or after work, but as I mentioned in my post, I'm running before work, walking my dog at lunch, and walking after work. My 4 mile run on Monday only got me to about 6000 steps so that was the closest I've gotten, but I don't want to be running 4 days miles a day...
Is there anyone who has NOT had significant issues/weight gain/etc after starting an office job?
I've been a secretary for 25 years. I've struggled with my weight, but it has nothing to do with my job. And I have successfully lost when I put my mind to it. It's true office work can be hard on your weight, but somehow you have to find a way. It sounds like you're very dedicated and are doing what you can. I sense the frantic worry about gaining, but excessive anxiety won't help the situation. So far you are working some exercise in and others have had some good suggestions.
I know it isn't ideal. But there are a wide variety of DVDs, free You Tube videos, and exercise programs posted on Amazon that can produce great results. Depending how close you are to work, you could bike there if you have a bike. You can try to keep the running up in the morning for a little while and see if you can get use to it (walking is good too, in addition to your dog walks). Maybe you can find a fitness buddy at work. Maybe even just focus on your diet and pick up exercise again once you are settled in. Not exercising can be healthy too, and will always be there to pick up again.
As one commenter said, you may simply have to get used to it, but a lot of little things can add up to something good. Good luck!0
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