Staying Active in an Office
srmichael84
Posts: 1 Member
I recently started working part-time in an office environment. I wear a fitness tracker, and I'm so disappointed to see how fewer steps I am taking now. Any tips on how to help with this loss of activity?
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Have a set workout time you have for yourself.
Make sure you drink plenty of water- more water = more pee= more pee = more trips to the bathroom. which is good.0 -
I put a notification on my calendar every hour (that I'm not in a meeting) and I know that my water bottle NEEDS to be empty when I hit that hour. So then, I walk to go refill it. It's 24 ounces, so 24 ounces every hour means MANY bathroom trips as well...and I always go to the furthest water station/bathroom. I get movement, stay hydrated, and I get to be nosy, as this gives me more opportunity to see what my co-workers are up to
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Walk over to see people rather than calling or emailing, walk up stairs rather than using the lift, and park at the farthest corner of the car park (or get off the bus, tram or tube a stop early)
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I get up and walk around the office building once an hour but that's more to keep my back from getting tight. It's not ideal definitely in winter depending on your location but consider spending some of your lunch hour walking around the parking lot.
When the oil industry went belly up I had to transition from a job and lifestyle that kept me naturally active and away from temptation to being sedentary in an office again and it has made things more difficult. I just had to make the mental shift to make my health a priority and take the time to get to the gym.0 -
15 yr cube farmer, and desk jockey.
I walk during my breaks, inside if the weather is bad, outside if not.
I also get up and take a quick walk when I get stressed (Stupid customer/computer/coworker) to calm my brain.
And little trips to the restroom/break room... I can either take a beeline to it, or take a longer route... I take the longer when I can.
Park as far from the building as you can, take stairs rather than elevators.
Sometimes my coworker come gets me to discuss something, and I suggest we talk about it while walking (She complains that she sits too much so me motivating her to move, she likes it).0 -
chunky_pinup wrote: »I put a notification on my calendar every hour (that I'm not in a meeting) and I know that my water bottle NEEDS to be empty when I hit that hour. So then, I walk to go refill it. It's 24 ounces, so 24 ounces every hour means MANY bathroom trips as well...and I always go to the furthest water station/bathroom. I get movement, stay hydrated, and I get to be nosy, as this gives me more opportunity to see what my co-workers are up to
you drink 192 oz of water a DAY (and that's just in working time)? Your kidneys won't thank you for that. If your pee is pale straw coloured that's good. If your pee is clear, you're overdoing it. Seriously - we can get a fair portion of our liquid needs from food as well as drinks.0 -
I thought I was going to be smart.....all the above lol0
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I work for an amazing company! We do noon time workouts. Right now there are 8 of us doing the 21 day fix. Remember to drink lots of water and eat healthy snacks. Going for a walk on your break is always a good way to get moving too.0
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1. Walk around more. This includes going outside (if its not too cold) for short walks or coffee breaks to places around the corner (if your work is in a walkable area).
2. Consider getting a standing desk. While its not going to give you instant six pack abs, it does keep you moving and, in my experience, improves productivity.
3. Stretch often. Nothing's worse than feeling completely coiled up at 5 pm0 -
There there are stairs in your building walk up and down the stairs at a good pace during lunch or breaks.0
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Once a day (usually at lunch), I use the App Sworkit to do either a strength routine or a stretching routine. I do 10 minutes. Sworkit works with MyFitnessPal so your calories burned are recorded. Its a good way to get up and move. Personally I LOVE the stretches. Its amazing how tight you can get just sitting all day.0
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girlinahat wrote: »chunky_pinup wrote: »I put a notification on my calendar every hour (that I'm not in a meeting) and I know that my water bottle NEEDS to be empty when I hit that hour. So then, I walk to go refill it. It's 24 ounces, so 24 ounces every hour means MANY bathroom trips as well...and I always go to the furthest water station/bathroom. I get movement, stay hydrated, and I get to be nosy, as this gives me more opportunity to see what my co-workers are up to
you drink 192 oz of water a DAY (and that's just in working time)? Your kidneys won't thank you for that. If your pee is pale straw coloured that's good. If your pee is clear, you're overdoing it. Seriously - we can get a fair portion of our liquid needs from food as well as drinks.
I drink about 150-175/day total. I said I put this on my calendar hourly when I don't have meetings. So, it tends to be about 3-4 times a day breaking up those blocks of time where I'm sitting at my cube and not somewhere else. I also have lupus, and take meds that I NEED to drink a LOT of water with. My kidneys are dying because of my lupus. Trust me, they appreciate the water, and my medical team can attest to that.0 -
Find a nice person to talk to on the other side of the office....0
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Have a set workout time you have for yourself.
Make sure you drink plenty of water- more water = more pee= more pee = more trips to the bathroom. which is good.
Gah. This just triggered a new goal for me. Instead of using the bathroom close to my office, I'm going to walk down the hall to the other one thats about 150m away versus 5ft away lol!0 -
Walk on your lunch break, drink lots of water to force yourself to get up every hour or so and walk to the bathroom. Incorporate a 30-minute work out into your routine before and after work?0
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Have a set workout time you have for yourself.
Make sure you drink plenty of water- more water = more pee= more pee = more trips to the bathroom. which is good.
Gah. This just triggered a new goal for me. Instead of using the bathroom close to my office, I'm going to walk down the hall to the other one thats about 150m away versus 5ft away lol!
Along this same line...do not refill your water on the same "trip" when you're going to (ahem) empty! Stagger it right, and you will be getting up from your desk twice as much!0 -
I have a full-time desk job and I've gone from averaging 3,000 steps a day to 10,000 just by consciously walking around more and utilizing my break times to walk (I used to not take breaks).
I also have my usual morning workout.0 -
A coworker and myself do a fitness challenge twice a day, mid-morning and mid-afternoon. We search for exercises that work around our work attire like squats or push ups. This month we started to include a stretch at the beginning and end of the challenge.0
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Taking the stairs instead of the elevator and heading out for a lunch time walk can help. I walk to work but that may not be possible for everyone.0
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Have a set workout time you have for yourself.
Make sure you drink plenty of water- more water = more pee= more pee = more trips to the bathroom. which is good.
Gah. This just triggered a new goal for me. Instead of using the bathroom close to my office, I'm going to walk down the hall to the other one thats about 150m away versus 5ft away lol!
sometimes I use the bathroom on the bottom floor just so I walk more- it's 3 flights of stairs LOL0 -
I work in an office and hate sitting still. I'm on the 16th floor, so I'll go walk the stairs a few times a day to keep moving. And I drink around a gallon and a half of water while I'm here, so that causes me to take some additional steps. But we've also got a gym here that I use during my lunch break.0
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Twice a day, I go climb the stairs for 5 minutes!0
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I might do stairs during lunch sometime. Assuming my bra is sufficient for that movement lol!0
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I purchased a second-hand Gaiam ball chair with a base, backrest and wheels. I turn on some music and find myself bouncing and toe-tapping for most of the day! It really engages the core and back muscles, so even though my fitbit doesn't log steps, I know that I'm working something!0
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I don't stay active in my office, I stay active outside of work. I will do little things like take the stairs and I park further away from the building, get up to talk to co-workers instead of emailing them, etc...but really, I make time pretty much daily for dedicated exercise and stay as generally active as possible when I'm not at work...my weekends are filled with all kinds of fun and active things which is good for me and good for my 3 and 5 y.o.0
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I keep a resistance band in my desk. At lunch time I close my office door and get in a little workout: lunges, squats, push ups, supermans, curls and tricep extensions. Other days I do yoga. I also get up and move frequently. I take the stairs whenever possible. All of these little things add up.0
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Sit on an exercise ball at your desk for 15-30 min sessions.
Buy a monitor stand so you can stand-up more.
Drop down and do some push-ups whenever you feel like it.
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I work 72 hours a week and got sick of all the sitting. At my office day job I rigged a DIY standing desk with milk crates and try to work at least half the day standing, I set a timer for every 45 - 60 mins and get up and move - I go up and down the stairs twice and do one circuit of a 7 minute fitness app in the bathroom lol (I do sub out some of the exercises, I'm not about to do push ups on a bathroom floor lol but I figure as long as I am moving it counts) . I think if some people can spend 5-10 mins every hour smoking I can spend the same on something better for me....
So far I am up to 6 circuits and 12 flights climbed a day and thats in addition to my daily work out. It feels good!
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If anyone is interesred - http://community.myfitnesspal.com/en/discussion/10336172/office-challenge-march-is-anyone-interested#latest0
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My building is one big maze and it has many steps, so about every hour to hour and a half, I'll walk that. I always take the steps, never the elevator unless I have something that cannot be transported by stairs. I use the bathroom that's 3-4 flights way from my office. I get water from the furthest water fountain. I use the microwave that's furthest away from my office. Basically, if there is an option between using what's closest to my office or furthest from my office, I always choose the furthest option.0
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