Sedentary Office Workers: How Do You Get Your Steps In?

CMNVA wrote: »

So, kind of a spin off on the other thread about Sedentary Office Workers.

I am one. My job is basically sitting at a computer all day. If I get up and roam around, I'm not doing my job so I can't force steps in without possibly getting in trouble.

I find that my steps are VERY low, even in on weekends.

I get up in the morning, shower, do my hair, and go. I commute for an hour. I sit all day, then commute an hour home. I fix dinner which is just me kind of standing and moving about a small space. If it's an exercise day, I might hit 5,000 steps.

On the weekend, even with exercise, it's a real stretch to hit 10,000 steps. I've only done it after a 3 mile job and a trip to the mall. I am not "sitting" at home but am doing housework and stuff.

So in reading the other thread, I am marveling at office workers who are managing to get in 10-15K steps. What's your day like?

I drive 30 min to work, and sit down. I have co-workers that go out once or twice a day to walk around the building - and that particular walk is maybe 1000 steps. If I can, I go with them, but usually I am too busy. However, my lunch hour is spent either walking, or I go to the gym for cardio (either elliptical, treadmill, or stepmill). So most days, I have at least 8000 steps in before I leave work, and many days I hit 10k before I leave - just depends on what I chose to do at lunch.

Walk before work (literally go to work 30 mins early to get walk in) after work, while watching tv. Sometimes walk in place at work ! any chance i get i take steps! usually 12-15,000 a day

Every bathroom break (which is often because I drink so much water) I'll do 15 jumping jacks. They aren't "steps" but still something to get me moving. Some times I'll throw a few squats in there too. Also make an effort to wiggle in your chair more or get one of those little bike things for under your desk. Park farther away every where you go, grocery store, doc appts, work ect. Every little bit counts. I also have a very slow printer at work and when I hit print I get up right away and then just walk around until it actually spits out my paper.

If you do try walking around the office, make sure to carry your logbook or a file and look like your'e going somewhere. Use the bathroom further away, if possible.

It is harder if you work in a secure environment that restricts movement. Still, even just getting off one stop early on the way home, or walking around the block before going inside can add up to a little extra.

mitch16 wrote: »

I work from home most days... I take laps around the kitchen island while I am on telecons (might be annoying in an office setting though) and always use the bathroom upstairs.

I have also been know to take laps around the bathroom at night when I am brushing my teeth if my steps are a little low.

You have a treadmill at home--can you get some steps in while watching television or surfing the internet?

Don't get too hung up on the number--any extra activity you can get in during your day is good!

No treadmill. But I do have a heck of a lot of stairs (I live in one of those tall, many floor townhomes). So starting today I'm going to take a break every hour or so and do some runs from top of the house to the bottom. I've done two sets - already dying.

I'm also going to try and get out during my lunch break for a walk around the neighbourhood instead of watching TV. I'm hoping this will help too cause I feel so restless at night.

annacole94 wrote: »

RiderCG wrote: »

This thread was great to read. I don't have a fitbit so don't count my steps - but do have an office Job and worst of all - I work from home. So I literally walk 15 steps from my bed to my desk in the morning and that's about it.

I go to the gym after work but never thought to add things in during the day... I feel so silly! I'm going to try incorporating some of these ideas in my routine. Awesome!

If you carry a phone, you can use it as a pedometer to count your steps and add some calories to MFP. I use Google Fit, but there's an iPhone version of something too. Adding in little bits of movement definitely adds up - there are days that I hit 2 hours of "activity" without going to the gym.

I'm definitely going to look into that, thanks!

I use a standing desk myself. Then I run 1.5 miles after work.

I do an exercise dvd before work.
I do a few laps in my work parking lot during the day.
I walk for my full lunch hour and then eat at my desk when I get back.
If I have a stack of things that need to go up on the cabinet (or files on the floor) for filing, I don't take them all at one time.
I do my big, long walk after work.

I used to be so completely lazy but now sitting for long periods of time makes me antsy.

I don't. I try to get up every so often to go for a short walk around the building but I never get many steps. I normally walk at lunch but not so much during the winter. It can be frustrating.

I walk my dog every morning, so I usually get about 4-5,000 steps in then. Once I get to work, I don't typically get up from my desk too much (and when I do I'm not walking far). I do have a fitbit that tells me to get my steps in every hour, and some days I try to stick to that - but it's not always possible. Lately with weather here being a bit nicer, I've been taking walks at lunch which really helps up the amount of steps I get during the day. Then when I'm home if I'm near 10,000 I house walk until I hit it!

Some days I just don't get them in. But the effort I'm making has definitely made a difference.

I take at least one conference call each day from my cell phone and walk around the building or around the small little pond/lake that we have here. I usually leave the office with around 6-7k steps.

I'm in the same boat, except the commute (you have my sympathy). My office is tiny with a small parking lot and no stairs. My cube is 20 steps from the bathroom and 40 steps from where my car is parked. I also bought a house on a narrow, curvy road with no sidewalks or shoulder to the road (oops...something to keep in mind for the next house!).

These are a few things I do to try to get in more steps.

1. Be generally less efficient. No carrying all 10 bags of groceries into the house at once. I'll get up a walk over to someone's cube rather than just yell (it's a pretty relaxed atmosphere at my office).
2. Get up at least once an hour, whether at home or in the office.
3. I drink a lot of tea, so while I wait for my water to warm up I'll jog in place.
4. If I am on a phone meeting at work, I'll stand up and walk around my immediate area.
5. If I have to talk on my cell phone, I'll talk and walk around my office/house.
6. I'll spread out my chores so I'm doing one or two a day rather than all of them on one day.
7. Whenever I play with my dog, I'll walk around my yard picking up sticks.

a co-worker and I take a couple short walks throughout the day. maybe 10 minutes, 3 times a day depending on how busy the day is. Makes a huge difference.

I use the restroom 2 floors above my office, and will often walk down the steps to the ground floor, and then back up to the top floor (only 5 stories, but better than nothing).

I also work out the second I get home, and consider this part of the work day.

Personally, I put a mini-desk bike under my desk and shoot for at least 60 minutes if not more. I usually have a mileage goal as well. When using automatic counters, cycle movements are considered to be "steps" and thus I don't feel too poorly about that. I'm a bariatric patient and the use of mini-cycles both during my work day and when at home and sitting on the couch "relaxing" was approved for my extra caloric burn activity alongside taking time to strength train.
Basically it goes 20-30 minutes on the bike at work (while working of course) then get up for a cool down period where I walk a lap around the floor or refill water or what have you. Adding a desk bike to my office work has had a majorly positive impact on both my weight control but also on cardiovascular concerns about circulation. Feel free to PM me if you have questions, not a lot of people are familiar with it but there are many companies, and you can get bikes, ellipticals and stair steppers made to be used during office work from a sitting position.