Exercise at work??

carlye14
carlye14 Posts: 53
edited October 6 in Fitness and Exercise
OK. Let me start off by telling a little about myself. I worked out from April to July and lost 15 lbs...I was addicted to exercise. One day, my knee was hurting and I noticed it was swollen...a few days later, my other knee was swollen as well. I went to the doctor and they told me that my kneecaps rotated outwards because my hips rotated inwards because my thighs were not strong enough when I was exercising. I could hardly walk until a month ago, and now I can finally make it up the stairs fine, but going down still hurts..I did my required PT, so now if it doesn't get better I have to get surgery. ANYWAY. I have a desk job from 830-230 and babysit from 3-6. What can I do at work at my desk to get in some much needed exercise? I take the stairs every day, and walk around the receptionist room. I am not allowed to leave my desk- except to walk around a bit because I have to answer the phones. It isn't a busy office, so I have A LOT of free time. What can I do that isn't going to hurt my knees too much?? Thanks!

Replies

  • Jenene88
    Jenene88 Posts: 281 Member
    I forget what they are called but you put it between your legs and squeeze you thighs together. My friend ad an office job and she would do that for who knows how long and then on her breaks she would go running or walking. I wish I could remember what the leg thing is called
  • sailonby
    sailonby Posts: 12
    I'm sure you are allowed to take bathroom breaks. On my bathroom breaks I do some squats (usually 10-30) and sometimes some standing leg raises and arm dips on the counter. It's not much, but every bit helps and it makes me feel a little more active at work.
  • SoapyPonyLevine
    SoapyPonyLevine Posts: 644 Member
    Sorry to hear your injured, I hope you don't need surgery. Office jobs are a nightmare for exercise, I used to have one!
    I'll try to give you a few ideas, but I don't know how much they will help.

    Chair squats -While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds.

    Leg extensions-Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds.

    One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance.

    Wall sits

    Pushups against your desk

    You could use heavy water bottles or dumbells if you take them to work with you to do bicep curls, shoulder presses and tricep presses.

    For abs you could take an exercise ball to work with you and replace your desk chair with it if thats an option. this way you are working your abs all day long.
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