Desk Job - Help

I got on Amazon and bought a balance ball chair. It's super easy to pop the ball out of the chair base and do a bunch of balance ball exercises, or to just spin the chair 90deg and do some crunches with the back support off to the side. I've found it really easy to do a few reps of balance ball exercises if I know I have 5 minutes or so. 5 min here or there through the day adds up.

Im at my desk for 8-10 hours a day, too, so I make sure to work out BEFORE work.

If that doesnt work for you- I sometimes lift my rear a couple of inches off my chair and hold it for as long as I can. (think squat) Or if your able- grab a bottle of water (or dumbell if you have access) and do some tricep extensions when no one is around. Good luck!

I also have a desk job something I do all day long is bounce my legs just to keep me moving all day, I also make sure to get out of the office on my lunch break i find that just getting outside inspires me to take a walk or hit the gym for a few minutes (i only get 30 min lunches) I also make sure to use the bathroom farthest away I would take the stairs if I could but the doors are all locked at the bottom (we can get out via the stairs just not in) but i park on the 3rd floor in a parking garage and I make sure to use the stairs in there rather than the elevator.

Use an exercise ball instead of a chair.

my boss does this

I have the same problem...all I do is get up and walk around for a little...then back sitting...

On top of working out after work, I do all kinds of little things while I'm there. I print to the network printer around the corner when I can (as opposed to the one on my desk). I walk a mile around the block at the beginning of my lunch breaks. I fidget. I'm also lucky enough to be in a relatively quiet/empty area of the office so when no one is around I do bursts of cardio at my desk or crunches even (hoping no one walks by!)

I've also heard those feet pedlers are good, fit right under the desk and are discrete.

Good luck!

bump

Do 25 Jumping jacks & 25 squats in the bathroom every time you go...probably better to use the accesible stall. Do calf raises at your desk. Get some weights and work out your triceps to fend off bat wings!

Have you considered bringing an exercise ball and sitting on that instead of a regular office chair?

This.

Get in a workout before, lunch, or after work. Do as others have said, make sure that you stand up or move around in some way several times an hour (there are reminder apps you can get on your computer), take stairs at work, use FitDeck Office or Travel cards.

Do you have room under your desk for a mini stepper or peddle cycle?



or

Instead of a chair, try a stability ball instead (make sure you get the proper size one for your height/weight - when you're sitting on it your knees should be bent in a sitting position at a 90 degree angle and your butt should not be lower than your knees).

They're great for keep your core balanced and you can work on little movements throughout the day when you get bored or if it's a particularly slow day.

Here's some links below for reference. Stability balls at the office may not be for everyone and every employer may not be okay with it. Most employers will like that you're making a health-conscious effort and trying to incorporate it into your work life (since it means you care about your health and in turn may lessen the cost of providing health insurance through your job). I'd always ask your supervisor or boss first about whether or not it'd be allowed and if they were okay with it before going ahead and just doing it.

http://www.livestrong.com/video/2845-use-exercise-ball-as-office/

http://www.mayoclinic.com/health/office-exercise/SM00115