Sedentary Job

Equus5374
Equus5374 Posts: 462 Member
edited December 1 in Health and Weight Loss
I've just begun a new job, one in which I'm sitting on my backside for 8 hours (16 on Mondays). There's little opportunity for breaks (run to the bathroom quick, that's about it) and we all eat meals at our work stations. This is a change from my previous career, where I was on my feet most of the time. I'm a distance runner currently in training and have one rest day per week (my Monday double shift). I recently read an article by an RD that suggested a lot of sitting can negate the effects of working out. Since starting the job, I have definitely put on some belly flab, however this can be attributed to the fact that my co-workers heap piles of snacks and baked goods on a table in our workroom. I have to work hard to stay away from those, or bank calories for my shifts. I've reduced my daily calorie allotment and try to bring meals like veggie-packed salads to work, which take a while to eat. I'm not used to sitting, so even though my brain is working, my body is bored and wants to snack. Any other advice?
«1

Replies

  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Simple skip the crap the coworkers bring in. Also sitting is hard on the body. I would up the mobility/flexibility work you do.

    Good luck
  • Cindude
    Cindude Posts: 5 Member
    Can you bring in your own chair? You can get a balance ball chair for 80-90 dollars. At least you would be "active sitting" at work.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    I work a job "in which I'm sitting on my backside for 8 hours", sometimes 12 or 14, and where the employer provides an abundance of candy, snacks, and lately good fruits and a few good snack choices. I have to eat a good breakfast for any of my weight loss plans to succeed. When I started my weight loss journey, I partook of the company junk food. Over days and weeks, I partook less, so that after a month I partook not at all. I carry my lunch to work, which is 250 calories which I nibble on throughout the day, then I get home and fix a big dinner. It works for me.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    As far as your job goes, stand up at least once per hour for a minute.
  • kristieshannon
    kristieshannon Posts: 160 Member
    I too went from an active job (nurse in a very busy trauma center) to a desk job a few months ago. Luckily several days a week I can actually take a real lunch hour and get a walk in. For days I can't I've been thinking of getting one of those peddle machines that I could put under my desk. Anyone tried one of those?
  • Kullerva
    Kullerva Posts: 1,114 Member
    edited May 2016
    My job is totally sedentary, 8 hours a day, aside from some work lifting/carrying boxes. See if you can elevate your desk/computer, making it into a standing desk. That way you're not sitting constantly.

    My work is notorious for its numerous high-cal food options. When I was starting out, I permitted myself no more than one free treat from work per week. Now that I'm very close to my goal, I don't even permit that. It's impossible to really know what's in that stuff, so it's impossible to track it.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Cindude wrote: »
    Can you bring in your own chair? You can get a balance ball chair for 80-90 dollars. At least you would be "active sitting" at work.

    At one point half of my office was using activity balls for chairs. It was a bit disconcerting during meetings when everyone was bouncing up and down at different rates.
  • Equus5374
    Equus5374 Posts: 462 Member
    Thank you to those who have given me practical advice. Much appreciated. Simply telling me to "avoid the crap" is not helpful; I'm well aware I should avoid it, but the struggle is all to real. I struggle every minute I'm there to avoid it!! Thanks to those who shared their struggle.

    I like the idea of standing up at least once per hour; I think I'll do that and add some stretching or maybe some squats.

    I've also looked into those under-desk peddle machines. If my co-workers wouldn't mind, I think I might get one. Seems like it would be a good investment.

    I'm working hard at packing quality, protein and fiber rich meals that take me a while to consume. If I have a bag of carrots and cucumbers in front of me to munch on, I'm a lot less apt to go over to that dreaded snack table.

    Thanks all!!!
  • DanaDark
    DanaDark Posts: 2,187 Member
    edited May 2016
    Not going to push any specific product, but you could see about buying a standing desk...
    (http://www.varidesk.com)

    Above is just an example.

    If you talk with your boss, they may be willing to pay for it or share the cost with you if you discuss with them that it is for your health.
  • This content has been removed.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    edited May 2016
    Equus5374 wrote: »
    Thank you to those who have given me practical advice. Much appreciated. Simply telling me to "avoid the crap" is not helpful; I'm well aware I should avoid it, but the struggle is all to real. I struggle every minute I'm there to avoid it!! Thanks to those who shared their struggle.

    I like the idea of standing up at least once per hour; I think I'll do that and add some stretching or maybe some squats.

    I've also looked into those under-desk peddle machines. If my co-workers wouldn't mind, I think I might get one. Seems like it would be a good investment.

    I'm working hard at packing quality, protein and fiber rich meals that take me a while to consume. If I have a bag of carrots and cucumbers in front of me to munch on, I'm a lot less apt to go over to that dreaded snack table.

    Thanks all!!!

    Sorry if you don't like advise to avoid the crap, but face facts, you are less active then you were in your prior job. You need to reduce the calories or up the movement. Avoiding the crap is the easier solution. You have to make the choice if you want the office snacks or the belly flab.

    As @GuitarJerry said, eating crap because it's there is not a valid reason.

    I've had an office job for 35 years. After about the first 3 I decided to leave all the office food where it sat. I had a promise to myself I wasn't going to the next pants size. I've probably eaten about 5 office treats in the last 30 years.

    As others have said, if you can get a standing workstation, it is really helpful. Sitting for 8-10 hours is hard on the body, nice to be able to change position.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    OP no advice for you. But I know for a fact that I would struggle big time avoiding tasty morsels at work. You'll need willpower made of steel unfortunately.
  • kristieshannon
    kristieshannon Posts: 160 Member
    Wow-some harsh words here. I'm assuming we are all here due to struggling with weight or health. I think OP's issue is a common one, I've certainly faced the same and I've appreciated good advice from others here about strategies, especially when I first moved from an active job to a sedentary one. Let's be supportive of each other!
  • foxygirl14
    foxygirl14 Posts: 158 Member
    Can you get a standing desk? It helps me feel more energetic and less apt to snack at work.
  • foxygirl14
    foxygirl14 Posts: 158 Member
    DanaDark wrote: »
    Not going to push any specific product, but you could see about buying a standing desk...
    (http://www.varidesk.com)

    Above is just an example.

    If you talk with your boss, they may be willing to pay for it or share the cost with you if you discuss with them that it is for your health.

    The one I have was from Amazon and only $20.:)
  • Alluminati
    Alluminati Posts: 6,208 Member
    Wow-some harsh words here. I'm assuming we are all here due to struggling with weight or health. I think OP's issue is a common one, I've certainly faced the same and I've appreciated good advice from others here about strategies, especially when I first moved from an active job to a sedentary one. Let's be supportive of each other!

    Really?
  • Equus5374
    Equus5374 Posts: 462 Member
    I'm not so sure there are harsh words but there are useless words. Telling someone to just not do something is useless; I think if we all just didn't do something, perhaps we wouldn't be here sharing our journey. As a few pointed out, it's a deep struggle to just avoid this or just walk away from that. Temptation is strong and justification is stronger. As long as I'm at this job, I will have to have willpower of iron, as has been suggested! I'll do my best and try to remember what it feels like to gain weight when that is not desired. Thanks all!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Equus5374 wrote: »
    I'm not so sure there are harsh words but there are useless words. Telling someone to just not do something is useless; I think if we all just didn't do something, perhaps we wouldn't be here sharing our journey. As a few pointed out, it's a deep struggle to just avoid this or just walk away from that. Temptation is strong and justification is stronger. As long as I'm at this job, I will have to have willpower of iron, as has been suggested! I'll do my best and try to remember what it feels like to gain weight when that is not desired. Thanks all!

    a lot of us here have "office jobs" where we sit most of the day...me included in that.

    but if you can get up from your desk to go get snacks...then you aren't chained to it. Instead of heading to the room with the food walk around the building.

    when I go get water I take the long route
    when I go to the bathroom again I choose the one downstairs.

    There are ways as a desk sitter to avoid temptation and get more movement in...

    I manage to get in 5k steps in a day with a desk job.

    If you really want the snacks work it in...eat a smaller dinner/lunch/breakfast to leave room for them.

  • mom22dogs
    mom22dogs Posts: 470 Member
    Why is telling someone not to do something useless? Because that is what you have to do if you want to lose weight. You do have to not eat the high calorie treats. Some people just don't candy-coat things and just say it like it is.
  • ogtmama
    ogtmama Posts: 1,403 Member
    I wonder if there are others in your workspace in the same boat...you could probably start a group that works together to "avoid the crap", maybe having pot luck healthy lunches or taking walks together instead of eating at your desks?
  • amybugfit
    amybugfit Posts: 40 Member
    If a standing desk isn't possible, perhaps a small exercise peddler for underneath?
    Good luck!
  • mom2wessarah
    mom2wessarah Posts: 72 Member
    edited May 2016
    I work at home and don't have the office treat temptation, but a suggestion: maybe when you body is bored, get up and walk the other direction of the treats. Get some water or other drink you enjoy and take a short walk or go up a few flights of stairs? Perhaps that will take enough time that then you're forced to go back to your desk to work again. I know I am tempted by treats or whatever is in my kitchen (when work is not slammed, it kicks in most). I grab a free weight I keep next to my desk and do a few reps of something or walk up the street and back.

    My company encourages fitness and allows (encourages) employees to take short walks during the day. We even had a yearly contest where they give us pedometers and teams compete to walk more steps over a few months. We even have a one mile path mapped out around out building.

    I don't know what company you work for, or how large it is, but perhaps you can arrange something? A walking group or talk to HR regarding this?

    I'm trying to lose weight myself and I know how hard it is to just stay away from the treats. Hope some of these suggestions help.

    Good luck!
  • ASKyle
    ASKyle Posts: 1,475 Member
    Sadly, avoiding the treats at work is one of the hardest things for me, but it's paid off enormously. It's not mean or rude to tell you to "avoid the crap". The fact is that one donut could have 500 calories eaten in a few minutes. If that's over maintenance, you're on track to gain a pound a week.

    You will walk out of there feeling better about yourself, knowing you didn't blow your deficit on a donut that wasn't anything special to begin with.

    Remind yourself that these treats will always be there, and YOU get to decide when YOU want to fit one into your day. If you can do this, I bet you'll wait until there's a magical special donut that you've just gotta have, instead of indulging daily.
  • Jessika29669
    Jessika29669 Posts: 34 Member
    I am in the same boat. I bought Marcy stationary pedals with Kohls cash online (they will also match Wal-mart's price) and try to pedal for at least 10 minutes on the hour. I can't really pedal while typing because I bounce too much and I'm taller so I have to adjust my chair and position when pedaling which isn't conducive for typing. I also take my lunch break prior to "lunch hour" when it's not raining and go for a mile walk. I eat at my desk so I am "working" through the lunch hour. I have made these changes because I noticed the toll the desk job was taking on my body. I also randomly lunge to the restroom or printer (when noone's around) LOL!
  • crikey_katie
    crikey_katie Posts: 136 Member
    Ahhh the good old desk job! That's how I got to my previous 240 lbs! Now I go have an exercise ball in my office and try to get some stuff done on that as well as 10 lb dumbells just to do little things with. It's a good idea to get up and walk a bit every hour. I can't leave my office much so I do lunges around the door of variations of squats/ push ups. The diet is the main part and it sounds like you are doing good with that!
  • healthykaitlin
    healthykaitlin Posts: 91 Member
    I am standing at my desk as I type! You can purchase an adjustable desk stand for fairly cheap money, though I'm currently using a file crate :D I agree with the balance balls as well, $20 on Amazon; though sometimes they sit a little too low. For 40-60 more maybe they have legitimate chairs that have the balance ball built in. This is a great option if, by standing, you'd be towering over a cubicle lol. Last is the under desk bike peddles... I'm just not sure about noise? I would read reviews before making the purchase but I plan to buy one of these soon I hope!! Good luck!
  • dallasria103
    dallasria103 Posts: 1 Member
    edited May 2016
    I use an under the desk exercise bike at work. It's awesome! Sunny Health & Fitness SF-B0418 Magnetic Mini Exercise Bike, Gray. It's very quiet too. I purchased mine from amazon. Another co worker has on as well. http://www.amazon.com/Sunny-Health-Fitness-SF-B0418-Magnetic/dp/B00QIM5CMA/ref=sr_1_4?ie=UTF8&qid=1462819993&sr=8-4&keywords=under+desk+bike
    I also do squats, calve raises and stretch while at my desk several times a day.
  • Afura
    Afura Posts: 2,054 Member
    I sit on an aisle seat, that was somehow strategically placed so it looks down a busy hallway, so there is no desk squats for me. :frowning: Best suggestions from me are to stand up often, stretch, walk around (even if it's a few feet) and while people choose to eat at their desk, can you go outside at lunch, or at least walk around during that time?
    Work treats are horrible here, and the irony is that they host fitness challenges, or healthy recipes type things, then turn around and have Cinco de Mayo chips and dip and Superbowl Snacks. My team also has a standing 'rule' of if you miss a call (RONA Roll Over No Answer) you get Donuts (RONuts). They look so tasty. :cry:
  • MoonOverMyHammies7
    MoonOverMyHammies7 Posts: 587 Member
    I have had that issue myself. The other part of a sedentary job is back pain and muscle cramping that comes from sitting. There are several sites that offer exercises you can do at your desk. I have a friend that does exercises every time she is listening to a conference call. As long as you are not out of breath when you have to talk or easily distracted this might work. At least standing up and walking around during the call. That is if you are in an office and not a cubicle.

    As for the junk people bring in I have tried to encourage healthier snacks but it is hard enough to break our habits let alone others. I have learned to politely decline and bring healthier options for myself. A lot of planning a head and mindfulness is needed to stop the junk food snacking. I could easily walk by a table of goodies and pick one thing up and then one more and one more before I realized I ate the whole thing myself. Avoidance helps too.

    For me wearing an exercise tracker like fit bit has helped also. It reminds me that I am not moving enough and need to do more when I get home. You may not have had to track those things in the past since you were so active but it is amazing how much you don't get done in a sedentary job. It is motivating for me to see I have only walked 5000 steps at the end of my work day and push me to do more in the evening. I really need to get up early and exercise also.
  • hurleycutie142
    hurleycutie142 Posts: 479 Member
    Okay this might be a bitchy thing to think but this is how I get through it... I work in HR so I do get the chance sometimes to walk around and I take advantage of those moments to get some steps in.... but I too get a lot of the snacks and donut issues... my thing is and its the only way I can mentally get through it without wanting to jump in and eat all of it... about 80 percent of the people in my office are overweight... and those 80 percent are the ones that are jumping in and eating and supplying... I look at them and see how disgusting they feel after it and the way they look eating it... it helps me come into realization that they look the way they do because of their intake... and i don't want to be that way anymore... i know its kinda rude to compare myself to others but it has helped me not eat the junk around the office...
This discussion has been closed.