We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
ideas on how to stay active
avtlove
Posts: 82 Member
Unfortunately I have a sedentary job (on computer all day from 8-4:00. I really want to do better with activity but I kind of feel that working out for an hour in the evenings isn't really sufficient enough when I've been sitting all day. I do get up every hour to walk for about 5 minutes but that is all I can do with my time limits/work. Any suggestions on how to be more active?
0
Replies
-
Are you allowed to ask for a standing desk?0
-
I used to go the gym for half an hour on my lunch break. You can always find a local park or sporting field and do high intensity cardio2
-
I also work a sedentary job (7am-4pm). I try to take regular breaks from my computer as you suggested, and I also spend a couple of minutes every time I visit the bathroom to do some squats, wall pushups, warrior poses, air punches or even just walking in place there - anything to get my heart rate up a little bit or stretch. My dietician advised that getting out of my chair every half hour, even just to stretch or walk around the room, helps to maintain a more stable blood sugar level (I'm insulin resistant, she is a credentialled diabetes educator) throughout the day so I aim for that.
As suggested above, a standing desk (or sit/stand) could be helpful, or even swapping your chair for an exercise ball will keep you a little more active.1 -
How big is your office? Can you do things like using a bathroom that’s further away? Could you walk over to a colleague instead of emailing/instant messaging them? Take the stairs instead of elevator to work? Suggest walking meetings to colleagues instead of sitting in a conference room?
I have an adjustable sit/stand desk and seeing what a difference not having it during lockdown and working from home made, I would not take a job with a company that didn’t provide adjustable desks. Yes, those desks are that good and proper form while working is important.0 -
If you are stuck at your desk for hours at a time, such as in a call center or something, perhaps you can consciously increase your fidgeting - tap your toes or just generally move a little more? Get up and down from your chair to mimic a few squats?3
-
I get up at 3:45 and go to the gym before work. I work a desk job from 7:00 to 3:30, so close to your schedule. I walk on my morning, lunch, and afternoon break. I work in a multi-story building, so I'll use the bathroom on the first floor (work on the 4th) and take the stairs.4
-
Get a dog. Walk it before work, at lunch, after work, and before bed. Play tag with it. Take it for long hikes on the weekend.2
-
I have a sedentary job too, but I wake up early to get in my workouts before work then I don't have to feel bad the rest of the day!2
-
While working from home, I get up every hour or so and walk laps through my living/kitchen/dining room for 5-10 minutes, while listening to a podcast.
ETA: Oops, you said you do this, in your OP. This, plus an hour in the evening, is plenty! So, ultimately, you're doing fine. Keep it up!2 -
Thanks for all the awesome responses! This site is so great. I love the support! To answer some of the questions- I work from home now. I am a dyslexia specialist and I work with kids via skype. I run 45 min sessions so I can get up for a few min between each session, but I don't have more than a few minutes because I have to prep for the next one and each one starts on the hour. Looking into doing a quick walk at lunch might be something to consider, though.1
-
I made my own stand up desk from an adjustable table and a large box. It made a big difference.
0 -
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
2 -
There's a thread here with people's ideas about increasing non-exercise activity, in case that helps (and it cross-links to another similar thread, IIRC):
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
Some of these won't be helpful in a work at home, limited outings situation, but many are still viable.2 -
I work a 7a-3p shift and felt the same way about working it afterward. I would suggest working out in the morning time. My schedule now, just for some insight: I wake up at 3:30a, eat and get things ready until my workout at 5a, done before 6a, shower and out the door by 6:30a to be to work by 7a. Sounds so great, right? I go to bed decently early but it works for me.Unfortunately I have a sedentary job (on computer all day from 8-4:00. I really want to do better with activity but I kind of feel that working out for an hour in the evenings isn't really sufficient enough when I've been sitting all day. I do get up every hour to walk for about 5 minutes but that is all I can do with my time limits/work. Any suggestions on how to be more active?
My second suggestion would be to pick something you want and love to do. I sometimes swim, run, kayak, bike.. Lately, I love to do workout videos in my house.. Luckily I have a decent supply of gym equipment at home but I still cannot wait until the gym opens so I can go heavier.. The reason* why you don't feel like doing anything after working is partly because there isn't anything active that is of interest to you.
Good luck!1 -
Thanks for all the awesome responses! This site is so great. I love the support! To answer some of the questions- I work from home now. I am a dyslexia specialist and I work with kids via skype. I run 45 min sessions so I can get up for a few min between each session, but I don't have more than a few minutes because I have to prep for the next one and each one starts on the hour. Looking into doing a quick walk at lunch might be something to consider, though.
Do you have control over your schedule? I take longer lunches and get in lots of exercise. This helps me stay productive and focused in the afternoons, and less prone to the afternoon munchies.0 -
kshama2001 wrote: »Thanks for all the awesome responses! This site is so great. I love the support! To answer some of the questions- I work from home now. I am a dyslexia specialist and I work with kids via skype. I run 45 min sessions so I can get up for a few min between each session, but I don't have more than a few minutes because I have to prep for the next one and each one starts on the hour. Looking into doing a quick walk at lunch might be something to consider, though.
Do you have control over your schedule? I take longer lunches and get in lots of exercise. This helps me stay productive and focused in the afternoons, and less prone to the afternoon munchies.
I don't really have any control over it now, as all my sessions are scheduled for the whole summer. I could have scheduled in more breaks when I was booking clients originally, but I didn't think about it. Now I wish I had!
0 -
RockingWithLJ wrote: »
I work a 7a-3p shift and felt the same way about working it afterward. I would suggest working out in the morning time. My schedule now, just for some insight: I wake up at 3:30a, eat and get things ready until my workout at 5a, done before 6a, shower and out the door by 6:30a to be to work by 7a. Sounds so great, right? I go to bed decently early but it works for me.Unfortunately I have a sedentary job (on computer all day from 8-4:00. I really want to do better with activity but I kind of feel that working out for an hour in the evenings isn't really sufficient enough when I've been sitting all day. I do get up every hour to walk for about 5 minutes but that is all I can do with my time limits/work. Any suggestions on how to be more active?
My second suggestion would be to pick something you want and love to do. I sometimes swim, run, kayak, bike.. Lately, I love to do workout videos in my house.. Luckily I have a decent supply of gym equipment at home but I still cannot wait until the gym opens so I can go heavier.. The reason* why you don't feel like doing anything after working is partly because there isn't anything active that is of interest to you.
Good luck!
I think you're right. I just haven'd found that "thing" that I love to do. I was taking my tennis racket down to the neighborhood school and hitting the ball against a wall. That burns more calories than you might think~ chasing the ball around since I'm not so good at it! Also tonight I went for a 3 mile walk and then jumped on my hubs old exercise bike. I might start doing that more regularly. I also have kayaks, but we need to get a trailer to haul them to the lake.1 -
Theoldguy1 wrote: »
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
It really seems to make a difference if I stand. I took another posters advice and used a box, which actually works quite well. Today I stood for most of my sessions and my clients don't even know that I am doing leg lifts and small kicks while I am working with them, lol.1 -
Haven't read all responses, so apologies if I am duplicating. More walking, maybe on your lunch for at least 30 minutes or early morning or in the evening. While working from home, maybe get a stationary bike or treadmill to use for a few minutes to take a break.1
-
When working from home this spring, I would get up early to workout before logging on the computer. YouTube has so many great channels. I do Sydney Cummings workouts mostly for strength, fit outside the box and Jenny Ford/Freedom Fit for step, and Quest Club and Yvette Bachman for something a little different. Look around and try a few to see what you like0
-
DancingMoosie wrote: »When working from home this spring, I would get up early to workout before logging on the computer. YouTube has so many great channels. I do Sydney Cummings workouts mostly for strength, fit outside the box and Jenny Ford/Freedom Fit for step, and Quest Club and Yvette Bachman for something a little different. Look around and try a few to see what you like
I haven't heard of any of these. I'm excited to check them out! Thanks for the recommendation.0 -
I have desk cycle. It works really well and is just as hard as a recumbent exercise bike!
1 -
Theoldguy1 wrote: »
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
It really seems to make a difference if I stand. I took another posters advice and used a box, which actually works quite well. Today I stood for most of my sessions and my clients don't even know that I am doing leg lifts and small kicks while I am working with them, lol.
If you're standing get an Airex Pad
https://www.amazon.com/Airex-30-1915-Balance-Elite-Blue/dp/B01B8GQVRA/ref=sr_1_5?crid=23YF2B80HBD18&dchild=1&keywords=airex+pad+balance&qid=1593351376&sprefix=airex+pad,aps,281&sr=8-5
Knockoffs that are actually pretty good can be had for $15-20 on Amazon. Gives a nice cushioned surface while standing and the thick cushion allows you to do nice balance work.0 -
Theoldguy1 wrote: »Theoldguy1 wrote: »
I had an adjustable desk at work. When my job was eliminated and I "retired" I got an adjustable desk for home. When I went back to work as an agency employee the company was providing these
Now we are working from home, I use the adjustable desk I purchased, but the company is letting people come in and take their desk converter (as pictured) home with them for WFH.
It really seems to make a difference if I stand. I took another posters advice and used a box, which actually works quite well. Today I stood for most of my sessions and my clients don't even know that I am doing leg lifts and small kicks while I am working with them, lol.
If you're standing get an Airex Pad
https://www.amazon.com/Airex-30-1915-Balance-Elite-Blue/dp/B01B8GQVRA/ref=sr_1_5?crid=23YF2B80HBD18&dchild=1&keywords=airex+pad+balance&qid=1593351376&sprefix=airex+pad,aps,281&sr=8-5
Knockoffs that are actually pretty good can be had for $15-20 on Amazon. Gives a nice cushioned surface while standing and the thick cushion allows you to do nice balance work.
I've never heard of these. Thank you for telling me. This might be a great option to keep those muscles engaged more, even while I work. Thanks!0 -
Noreenmarie1234 wrote: »I have desk cycle. It works really well and is just as hard as a recumbent exercise bike!
I'm not sure my desk is tall enough that my knees wouldn't hit it... But I LOVE this idea, if I can make it work.
1 -
Drink more water. I've found that drinking more of it ensures I leave my desk and walk about much more often.
0 -
goodasgoldilox165 wrote: »Drink more water. I've found that drinking more of it ensures I leave my desk and walk about much more often.
Yes! I'm finding this out, too!
0 -
Noreenmarie1234 wrote: »I have desk cycle. It works really well and is just as hard as a recumbent exercise bike!
I'm not sure my desk is tall enough that my knees wouldn't hit it... But I LOVE this idea, if I can make it work.
it could also be used with a kitchen / dining room chair while watching tv or reading (desk not required) ..... if you didn't have the room for a true recumbent bike .... what's the price on something like this?0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.3K Introduce Yourself
- 43.9K Getting Started
- 260.4K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 440 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4K MyFitnessPal Information
- 16 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions