People with desk jobs
Namastea83
Posts: 5 Member
Hiya guys,
I've had a desk job for the past 6 months after previously working in hospitality. No surprises that the weight has piled on! Anyone else struggling with the same thing? There are loads of 'desk exercise' suggestions floating around but I find them not really practical. I'm pretty active outside of work, but looking for some motivating people to get me moving through the day
I've had a desk job for the past 6 months after previously working in hospitality. No surprises that the weight has piled on! Anyone else struggling with the same thing? There are loads of 'desk exercise' suggestions floating around but I find them not really practical. I'm pretty active outside of work, but looking for some motivating people to get me moving through the day
2
Replies
-
I don't do desk exercises, but I do get up every hour or so to walk around for a few minutes...take the scenic route to the bathroom or break room or whatever. Get up and go talk to colleagues instead of hitting them over the intercom or email. Take the stairs (I work on the third floor). Park further away from the building and any other buildings I go into (grocery store, etc).
Beyond that, I just make sure I'm doing deliberate exercise outside of work.
All that said, I learned a long time ago that even with regular exercise I have to eat less with a desk job than when I worked retail and landscape construction.14 -
I've worked a desk job for the past 12 years. Short walks help me burn some extra calories during the day, and give me a break from whatever I'm working on. Also, walks are generally less frowned upon by society than going absolutely ape-$h*t on idiot coworkers. Maybe that's just me...7
-
When we get slow, I do a lap or two outside around the building.3
-
cwolfman13 wrote: »I don't do desk exercises, but I do get up every hour or so to walk around for a few minutes...take the scenic route to the bathroom or break room or whatever. Get up and go talk to colleagues instead of hitting them over the intercom or email. Take the stairs (I work on the third floor). Park further away from the building and any other buildings I go into (grocery store, etc).
Beyond that, I just make sure I'm doing deliberate exercise outside of work.
All that said, I learned a long time ago that even with regular exercise I have to eat less with a desk job than when I worked retail and landscape construction.
I work on the 15th floor, which is...34 flights of stairs up! That's a challenge to work towards! 😊
The colleagues I'm in contact with work on the other side of the country, so I often find myself engrossed in work and haven't moved for quite a while.
I park as far away as possible from the building though, and will make myself take breaks away from the desk more often1 -
I go for lunch walks. If it's too hot or rainy I walk the aisles at nearby big-box stores!0
-
If your daily activity has changed so that your normal activity level is lower, the first thing I'd recommend is adjusting your calorie intake accordingly. You can go back into your MFP goal setup and reduce your activity level setting.
Unfortunately, you're probably not going to have the same activity level at a desk job that you did in a job where you were on your feet all day, even if you are able to fit in some exercise here and there. However, weight loss is about taking in fewer calories than your body burns, and that doesn't require exercise. It just means that if you're less active, you need to compensate by eating fewer calories.3 -
I have decided that no one can make me healthy. I have to be motivated to do it myself. I am trying to drink only water around 16 oz. an hour, and as mentioned above, take a walk every hour which includes going to the bathroom furthest from my office. I am eating lots of fresh fruits & vegetables (whatever is on sale). One day my snacks was a cucumber.1
-
peanutbutterfudge2002 wrote: »I have decided that no one can make me healthy. I have to be motivated to do it myself. I am trying to drink only water around 16 oz. an hour, and as mentioned above, take a walk every hour which includes going to the bathroom furthest from my office. I am eating lots of fresh fruits & vegetables (whatever is on sale). One day my snacks was a cucumber.
My water intake has never been higher than it is at the moment, which is one bonus! Fruits and vegetables are my snack choices too. Portion control is what I now need to think about. The easiest thing in the world is to graze whilst working1 -
If your daily activity has changed so that your normal activity level is lower, the first thing I'd recommend is adjusting your calorie intake accordingly. You can go back into your MFP goal setup and reduce your activity level setting.
Unfortunately, you're probably not going to have the same activity level at a desk job that you did in a job where you were on your feet all day, even if you are able to fit in some exercise here and there. However, weight loss is about taking in fewer calories than your body burns, and that doesn't require exercise. It just means that if you're less active, you need to compensate by eating fewer calories.
This. I've got a desk job (mostly -- I have days where I'm out of the building a lot), and I don't do anything special at work. I just make sure I'm active outside of work.0 -
I go for walks at lunch, even if it's too hot out for brisk walking - I figure anything is better than nothing. I can usually get about 2.75 miles in if I hustle out the door. I do a few pushups & planks before and after I go walk. It's not a lot - but it's better than nothing. I find I do better in the afternoons after a walk, I'm not tempted to eat so much.2
-
I don't really do anything at work to combat it just try to be more active outside of work.I will occasionally go for a walk at lunch but it's hard to make a habit out of that, because I prefer to go home for lunch so I don't have to pack anything in the morning. Yes it is a struggle, sucks, I wish I didn't have to be sitting down all day to get work done.0
-
My fitness watch (before it died) buzzed every hour to remind me to move. It helped.Namastea83 wrote: »cwolfman13 wrote: »I don't do desk exercises, but I do get up every hour or so to walk around for a few minutes...take the scenic route to the bathroom or break room or whatever. Get up and go talk to colleagues instead of hitting them over the intercom or email. Take the stairs (I work on the third floor). Park further away from the building and any other buildings I go into (grocery store, etc).
Beyond that, I just make sure I'm doing deliberate exercise outside of work.
All that said, I learned a long time ago that even with regular exercise I have to eat less with a desk job than when I worked retail and landscape construction.
I work on the 15th floor, which is...34 flights of stairs up! That's a challenge to work towards! 😊
The colleagues I'm in contact with work on the other side of the country, so I often find myself engrossed in work and haven't moved for quite a while.
I park as far away as possible from the building though, and will make myself take breaks away from the desk more often
0 -
bobshuckleberry wrote: »My fitness watch (before it died) buzzed every hour to remind me to move. It helped.Namastea83 wrote: »cwolfman13 wrote: »I don't do desk exercises, but I do get up every hour or so to walk around for a few minutes...take the scenic route to the bathroom or break room or whatever. Get up and go talk to colleagues instead of hitting them over the intercom or email. Take the stairs (I work on the third floor). Park further away from the building and any other buildings I go into (grocery store, etc).
Beyond that, I just make sure I'm doing deliberate exercise outside of work.
All that said, I learned a long time ago that even with regular exercise I have to eat less with a desk job than when I worked retail and landscape construction.
I work on the 15th floor, which is...34 flights of stairs up! That's a challenge to work towards! 😊
The colleagues I'm in contact with work on the other side of the country, so I often find myself engrossed in work and haven't moved for quite a while.
I park as far away as possible from the building though, and will make myself take breaks away from the desk more often
I was just going to post this. Even the non-HR Fitbits that are under $100 will vibrate on your wrist if you haven't gotten 250 steps within the last hour, it often jolts me out of my concentration, so I get up and refill my water bottle or go to the ladies room or walk to someone else's office to ask how their mom is. I take a 10-15 minute walk on my lunch break whenever the weather is okay. When I had a job where I was tied to the phone non-stop, any call where I didn't also have to be typing on the computer, I'd stand up while on the phone. They're all little things, but they can help keep you from those 3 straight hours without moving!0 -
I get up at least once an hour to walk around the floor (~3min) when I'm at work in addition to when I get up to refill my water or bathroom breaks. If I sit any longer, my back starts to hurt.0
-
I have a desk job as well and I did notice a difference in my weight. I tried to eat good and excercise. To keep myself active I would sign up to do a 10k run or a half marathon.0
-
I go for lunch walks. If it's too hot or rainy I walk the aisles at nearby big-box stores!
Yes, I do some form of activity every day at lunch time. It makes me more productive in the afternoon through evening and is a mild appetite suppressant. I bundled up at lunch and walked all winter long. I think this also helps with my tendency to get the "winter blues."
I'm also active after work.
But alas, I will never be able to eat as much as I did when I was a machine operator or a full time yoga teacher who also walked a lot and lifted weights.0 -
Add me to the list of folks who's learned the hard way that even with active hobbies and working out, it simply doesn't make up for the fact that I simply can't eat anywhere near what I used to.
I do try to get in over 5K steps a day (not counting workouts) but that honestly doesn't make a very noticeable difference in what I can eat. Just no good way to make up for sitting on your tush all day in my experience.2 -
Are you more stressed at the new job and/or snacking more? I think those are likely the biggest culprits to any gain when going from a different type of job to a desk job. That's where I'd take a look first before worrying too much about desk exercises.0
-
I worked on the 15th floor at your age and I walked up and down the stairs each day. It's great exercise!2
-
There's no way I could do exercises at my desk. I walk as much as I can (instead of emailing short message I walk to a co workers desk to relay message, etc.) and walk for about 30 minutes during my lunch break. I don't need the full hour to eat my lunch. I make sure I am very active outside of work until I go to bed. This is working great for me! Also, I only eat the food/snacks I bring with me that day. Surprisingly, I am able to avoid the vending machines even when I have money.2
-
seltzermint555 wrote: »Are you more stressed at the new job and/or snacking more? I think those are likely the biggest culprits to any gain when going from a different type of job to a desk job. That's where I'd take a look first before worrying too much about desk exercises.
I'm far less stressed in this one, and I'm not really a snacker. I've not really adjusted what I was eating from when I was active for 12 hours a day though, that's what's doing it0 -
No tips 😥 my maintenance is like 1600 cals. It’s rough!2
-
As others have mentioned, I use the reminders on my fitbit to get up and move.
I work at home, but still sometimes make a packed lunch in the morning - it's just easy if I've already made up reasonable portions rather than grabbing food throughout the day when I'm tempted to add some little extras.1 -
seltzermint555 wrote: »Are you more stressed at the new job and/or snacking more? I think those are likely the biggest culprits to any gain when going from a different type of job to a desk job. That's where I'd take a look first before worrying too much about desk exercises.
My experience was I could eat a LOT more when I had an active job and lifestyle, rather than having to somewhat artificially get in exercise as I do with desk jobs.1 -
I am replying to this thread while on my nightly walk around the building while I'm on a 15 minute break at my desk job. I find that helps me a lot. Also, the vending machine is dangerous if you're a snacker like me. Stay away if you can.4
-
Namastea83 wrote: »seltzermint555 wrote: »Are you more stressed at the new job and/or snacking more? I think those are likely the biggest culprits to any gain when going from a different type of job to a desk job. That's where I'd take a look first before worrying too much about desk exercises.
I'm far less stressed in this one, and I'm not really a snacker. I've not really adjusted what I was eating from when I was active for 12 hours a day though, that's what's doing it
I bet you're correct in that and haven't totally "adjusted"! Good point.
A few times I went from active, "on my feet all day" jobs to desk job and kinda naturally adjusted, just didn't eat as much food or as often. But then when I went from one relatively active job to a very stressful desk job and I didn't eat as much during meals necessarily but I wanted to snack a lot more. Like way more. I eventually found that a lot of it was self-soothing because of the high stress, but I put on weight rapidly (after being the same weight for many many years with all different types of jobs).1 -
I can't see 'desk exercises' making a lick of difference to weight management. I mean if hitting the gym only has a relatively small impact I can't see 'desk exercises' getting the heart rate up enough to do anything. That's not to say you shouldn't do them as they're great for other reasons but don't expect them to be a calorie burner.
You're far better off finding ways to make your desk job less desky. A few things I do to get some movement into my way are:
1. Get a bluetooth/wireless phone headset. This is less of an issue now as our company has gone 100% mobile (cell) phone but when we had desk phones I got a bluetooth/wireless headset which allowed me to pace and wander around while I took/placed phone calls.
2. Book meetings as far from each other as possible. When you're setting up meetings and whatnot make sure that all your meetings are in rooms/locations that are as far from each other as practical. Meet in rooms that are on opposite sides of the building and 5 floors apart so you have to be constantly walking around to get to them. The company I work for has several buildings so I'll often set up meetings in other buildings so I have to cross part of town to get to them.
3. Have walking meetings. If there is nothing to present and it's just a two or three person meeting then turn it into a walking meeting. Head outside if that's practical (weather wise, etc) and walk around while you discuss what needs to be discussed.
If none of those things really suits your situation/role/office/etc. Then look for other ways like the above that can break the desk tether and make your sedentary job more active.4 -
I had the same thing happen when I stopped being a student (and cycled everywhere) to working a desk job. And a much as I make sure I walk as much a possible throughout the day (and stay pretty active outside of work) what I inevitably had to do was drop the amount of food I was eating to keep my weight under control.
I also found those desk exercises a complete waste of time, however, getting up for a wander at least every hour helps. We're on the fifth floor and now I've undertaken to skip the lifts and take the stairs most of the time. And all of the time going down. Going and talking to people in person rather than using the phone or sending a email helps. And I found that if I drink loads of water it has two benefits: 1) I am constantly going to fill up my glass and 2) I am eternally going to the loo for a pee.1 -
If you are working at a screen (who isn't?) this may be of interest:
The DSE regulations suggest that short frequent breaks are better than occasional longer breaks. For example, a 5-10 minute break after 50-60 minutes continuous screen work is likely to be better than a 15-20 minute break every two hours.
So get up and have a run around for a few minutes every hour.2 -
I work from home and am almost completely sedentary when I’m not actually doing a workout, except for weekends when I’m more active overall. Watching calories is key for me. Also working out regularly; I usually do some type of workout 5-6 days a week. I am losing steadily in a deficit and am almost at goal. I weigh less than I have since I was in my 30s (I’m 59). It can be done!
1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions