Desk Jobs (help)

I have a desk job at the far end of the building on the ground floor. Every hour I get up, walk up to the third floor and to the other end of the building and back again. At lunch-time I will go outside rain or shine and walk around the building (twice if it's a nice day).

I call in at the gym on my home from work three times a week.

I know you say you are tired when you get home, but after sitting all day I can guarantee its mental tiredness, not physical tiredness. No excuses. If you want it, you will make it happen.

I've always been desk-based, but when I started with MFP/FitbBit seriously, I realised what a difference the moving around I wasn't calling 'exercise' was making. It's tough, but since I heard that "sitting is the new smoking" (!) I am more aware of the need to move than ever!

Walking to and from work is a blessing for me, come rain or shine. I try to get up every hour at work- use the bathroom on a different floor or head to the kitchen for more water and I get a walk in every lunchtime. I also get home around 5/5 thirty and will often do something in the evening to make sure I make it to at least 10,000 steps/day. I manage to get 10,000 steps in during the week way more often than at the weekend.

I just had my 18th anniversary at my desk job...in that time I've gained & lost over 100#. I walk during lunch, or steps in the bldg and then stop for a workout before I head home at night. I also avoid the lunchroom.

I start work at 8a & home around 6:30p

I used to love gym in the morning before work, unfortunately I just know the person I gert a lift from wouldn't pick me up from the gym as its out of the way whereas I live near to her house so she picks me up on her way past its the biggest thing I miss to the point I would consider moving jobs to be near my old gym in the city!

Also you guys are quite lucky, in my last job I was always doing all the above, walking around every hour, furthest water cooler, always used stairs and not the lift but here if I go to the bathroom more than 3 times my manager has a dig that I spend too long away from my desk! Everyone in work knows I am trying to lose weight and under medical advice to do so, so I started doing laps round our very small (only holds 6 desks) office every time I had to file something away I would only lift 1 file at a time and do several trips but my manager got mad and said I had to sit down I wish I had a little more freedom to move away from my desk in work

I have a friend who bikes to the train, takes that into the city, and then bikes to work.

A few things...

1. It sounds like you just started your job. If that's true, you may need a little time to adjust. If your commute is longer, your hours are longer, or the same amount of hours over more days per week...it takes time for your body to adjust.

2. Can you stand at your desk? Maybe turn on some music and and just kinda move around while you work? I do this alot when I have a desk job, which hasn't been in some time. I also get an exercise ball to sit on because I find that I fidget way more and will also spontaneously try to balance on it with my arms and feet in the air while I'm thinking.

3. Create the opportunity to move more throughout your day. I used to do exercises every time I went to the bathroom. I'd do my business, then do squats or wall sits or knee highs. Walk on your lunch break, anything to stay active. It feels like this activity helps keep up your energy so when it's gym time, you are ready for it.


4. I personally am not a morning person, so working out before 8 am wouldn't happen for me. That being said, there are many people who CAN make that happen and if you are one of them, do that. If not, perhaps, while you adjust to your new schedule you can introduce some accountability into your life--someone who looks for you at the gym or asks what work out you did that do or does it with you, etc...

These are just a few ideas. They may not work for you but they've been helpful to me when I've struggled to adjust to a new set of circumstances and a new schedule.

I'm in agreement with everyone else that says workout before work. I have a 40 minute commute to work and have a similar schedule and desk job. I wake up everyday at 4:45, drive 30 minutes to the gym, shower at the gym and head to work. Sure it sucks waking up that early but hell you gotta sacrifice something right?

If you've just started your job, give yourself a bit of time to adjust. Try going for a walk at lunch, find a gym nearby and go during your lunch or in the evenings, or if the gym is too expensive, then Youtube videos are free and home exercise equipment are worth the money. Keep it simple and do what's best for you, as long as you stay active and don't fall victim to the sedentary lifestyle. I feel like that at times.
I work from home, but I start at 6:30am and finish at 3:30pm. I do my workouts at home (lifting/Youtube videos/exercise DVDs) and during the day, I'd make sure I walk around the house, do small chores or chase the cat every 45mins or 2 hours. I usually become very uncomfortable if I sit for more than 2 hours. I also try to clean the house in the evenings, but if my lifting workouts are long, then I leave it to another day when the workout's shorter.
I also go to my boyfriend's on the weekend, so I get up early Saturday mornings and go to the gym.
If he is taking my car to his workplace on Saturdays, then I go for a walk around the fields nearby. I feel that I have a lot more time during the day if I do that.
On Sundays, I mainly go to the gym and do a super light workout of using the treadmill and rowing machine. Once I've showered and arrive back at his, we still have the day together. We also do our food shopping on Sundays, which also contributes to adding more steps throughout the day.
Best of luck!

It might be worth mentioning as well that if that's really what you're eating every day, your body is probably not getting adequate micronutrients (vitamins and minerals.) I see a nearly total lack of plant life in your diet, and I'd be tired too if I wasn't getting any of those vitamins.

Other than that, I have a desk job too. I go to the gym at 6AM before work twice a week (I run 6-8 miles these days), on my lunch break twice a week (for strength training), and do one long run and one recovery run on the weekends. I walk on my lunch break on the days I'm not at the gym. I walk to and from work as well. I walk/run about 12 miles total most days combining all these things.

kshama2001 wrote: »

I have a friend who bikes to the train, takes that into the city, and then bikes to work.

I used to cycle to and from work just about every day year round. Unfortunately, it's a bit too far at the moment, but I am toying with the idea of doing it once in a while.

jemhh wrote: »

It's not really all that difficult to have a desk job and still stay in shape. I have to admit that people who seem stymied by this mystify me. Especially when there seem to be no other big demands on time outside the office (i.e., school, second job, children, eldercare, etc.) There are 168 hours in a week. Work 40, commute 7, sleep 60. You still have 61 hours left for everything else.

I am one of those that you would be mystified by. LMAO. i often "dance" in my chair. I don't have a cordless headset, so walking around like that isn't possible. I take incoming calls all day for an insurance company, so i am literally tethered to my desk. so, i stand up and do some stretches. i take bathroom breaks just so i can get away from my desk and walk.

vczk2t15 wrote: »

jemhh wrote: »

It's not really all that difficult to have a desk job and still stay in shape. I have to admit that people who seem stymied by this mystify me. Especially when there seem to be no other big demands on time outside the office (i.e., school, second job, children, eldercare, etc.) There are 168 hours in a week. Work 40, commute 7, sleep 60. You still have 61 hours left for everything else.

I am one of those that you would be mystified by. LMAO. i often "dance" in my chair. I don't have a cordless headset, so walking around like that isn't possible. I take incoming calls all day for an insurance company, so i am literally tethered to my desk. so, i stand up and do some stretches. i take bathroom breaks just so i can get away from my desk and walk.

You're literally tethered to your desk 168 hours a week? My guess is that you aren't. I'm not mystified by people who can't exercise at work. That is normal IMO. Being able to get up and walk around, etc. is a great bonus but not required. I'm mystified by people who, presumably, are not literally tethered to their desks 168 hours a week, or close to it, and can't figure out how to exercise or stay in shape.

I get up at 4 everyday and get to the gym for a hour and a half then get home in time to get my daughter up and ready for daycare. It can be done, just sucks waking up that early some days. You do what you can.

I'm in the same situation. Desk job and I just want to go home and crash. So here's what I've been doing and it helps. You have to get up and move around during the day. Use your breaks to take walks. I have a coworker that goes with me and we power walk for our 15 minute break. Or sometimes, honestly its more like lets see if we can leisurely walk around the block for 15 minutes, but either way we are moving. lol.. When you're at your desk do some upper body stretches from time to time. If you can find a gym that's close by your office and go for 20 minutes on your lunch hour. Make sure to drink a lot of water. Then right when you get home, do NOT sit down or turn on the TV! Change into your workout clothes. Get 15 - 20 minutes in. Have supper and then go for a walk after. But if you sit down even for a "sec" your down for the count. Believe me I know.