Desk Jobs

MellyMartinson
MellyMartinson Posts: 43 Member
in Motivation and Support
I work at least 9 hours a day parked at a desk in front of a computer. Does anyone have any tips to get extra movement in during the day? UGH. I know this is part of the reason I am so tired at night. I don't move all day.
Thanks!
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Replies

  • runnercheryl
    runnercheryl Posts: 1,314 Member
    No tips. I'm in the same situation.

    You're supposed to move regularly even if it's just to stand up and walk around for a minute or two, but I don't have the time for that so I end up trying to walk/exercise before or after work. These past few days exercise has fallen by the wayside due to 10 and 14-hour working days and an ill fiance, but I squish in the exercise whenever I can. You're not alone!
  • AirCircleI
    AirCircleI Posts: 334 Member
    I walk up and down a few sets of stairs every hour or so, and try to go for a walk on my lunch break.
  • Mellocare
    Mellocare Posts: 47 Member
    How long is your lunch break? I wonder if you're allowed to eat your lunch at your desk or if that's not OK. 'Cause if you could have a lunch (or dinner or whatever meal you're there for) while you worked then maybe you could use the time given for lunch in order to do some light exercise? (walk around the building or block a few times)

    I don't know much about desk jobs, sorry. :/
  • medaglia_06
    medaglia_06 Posts: 282 Member
    I go for walks at lunch and try to get up and move around during the day. I'll go talk to people instead of emailing them. Also, I am contemplating getting one of these:
    http://www.fitsugar.com/Wheelin-Work-Desk-Cycle-2440232
  • mandy_freeman
    mandy_freeman Posts: 35
    Get one of those large exercise balls and sit on that instead of a chair.. it's fun and engages the core ALL day!
  • beccala18
    beccala18 Posts: 293 Member
    Walk to the furthest away bathroom when you go. Get your coffee from the furthest kitchen from your desk. Stand up at your desk and do work (if possible) - at least you won't be sitting!
  • MissingMyOldSelf
    MissingMyOldSelf Posts: 689 Member
    Well, I'm a biller, so every 100 bills, I get up, and take the stairs down from the 4th floor to the 1st floor and use the restroom. I used to take the stairs faster, but my foot has been acting up, and the pain keeps me from getting a good speed when I go back up the four flights. When the weather's nice, I go for a walk around the building in the parking lot closest to the street twice, which is about a 15 minute power walk. I can't wait for that weather to get here, and stay here! I love going for that walk!

    If I have a bit of time, and we have a few people off (meaning, I won't get caught, I'll lay on the ground and do some crunches or some pushups hidden by my cube walls.

    Office desk jobs just really kinda suck. :(
  • TheKitsune6
    TheKitsune6 Posts: 5,798 Member
    Drink more water so you have to constantly get up and go to the bathroom :)
  • Fitdiva83
    Fitdiva83 Posts: 51 Member
    It is very tricky. I'm wearing ankle weights and doing leg lifts underneath desk. During bathroom break I do 10 wall pushups each time....and I fidget ...yes it burns calories.
  • cassavaca
    cassavaca Posts: 89 Member
    i agree with ^^^^. I have a ball to sit on at my desk, and it helps with my back pain. and then once in awhile just hoof it up and down the stairs...if there are no stairs, try and make a round or two of the office.
  • TXGaToRgiRl88
    TXGaToRgiRl88 Posts: 13
    I'm in the same boat! 8-5pm M-F sitting at a desk. Ugh. My suggestion is after work do some form rolling along the inside and outside of your thighs. It relaxes and releases the muscles that stay contracted all day sitting at our desks. You will notice a larger range of motion in your workouts if you being with it.
  • thepetiterunner
    thepetiterunner Posts: 1,238 Member
    Get a balance ball chair for your desk. (I love mine.)
    Take walks or runs on your breaks and lunch break.
    Make a point of standing up once an hour.
    Walk to the water cooler, often.
    Close the door and do some stretching.

    You can do it. Just get up!
  • metatuem
    metatuem Posts: 9
    I work at a desk all day as well. I have to make myself get up and walk around our building outside. One time around our building is very close to .75 miles. I try to get at least 3 of those in a day. Another thing i do is i use the restroom at the furthest end of the building. I wear a pedometer. Though this doesnt really allow for me to reach 10K steps, i usually get around 7K.
  • kappyblu
    kappyblu Posts: 654 Member
    I also am at a desk all day. I have started walking during lunch breaks (after I eat) and every hour or so, I get up and stretttcchhh! When you go to the restroom, choose one far away from you if you can. Do small shoulder and head rolls periodically as well. If you have an office where no one can see you try doing a fast five minute walk on youtube. Search Leslie Sansone and she has a fast five minute walk on there that you can do quickly and quietly. This can even work if you have high cubicle walls like I do.

    No matter what, get up and move around throughout the day. Your body will thank you for it. :flowerforyou:
  • jimmie25
    jimmie25 Posts: 266
    how about either:
    a) walking to work and back
    b) if u use public transport: get off two or 3 stations earlier and walk the distance
    c) park 2 or 3 miles away from your work place and walk the distance

    ?
  • reaolliemama
    reaolliemama Posts: 483 Member
    There's a group called Cubicle Jockeys...the moderator sends out daily (every half hour) workouts of cubicle friendly exercises and even shouts out reminders...WARNING if you don't like squats, RUN AWAY!!!! Personally I love them!
  • WickedMouse
    WickedMouse Posts: 343 Member
    There's a group called Cubicle Jockeys...the moderator sends out daily (every half hour) workouts of cubicle friendly exercises and even shouts out reminders...WARNING if you don't like squats, RUN AWAY!!!! Personally I love them!

    10 Squats for the squat warning!!!

    and here is the group link for EVERYONE!

    http://www.myfitnesspal.com/groups/home/3036-cubicle-jockeys
  • Enigmatica
    Enigmatica Posts: 879 Member
    I use a FitDesk (bicycle desk) most days. Available on Amazon for $230. I roll it into a storage room if we're having client meetings, but most of the time I use it all day long and burn hundreds of calories pedalling 30-50 miles while working on the computer over the course of the day. More employers may be supportive of ideas like this if they consider the health advantages to their workforce.
  • reaolliemama
    reaolliemama Posts: 483 Member
    There's a group called Cubicle Jockeys...the moderator sends out daily (every half hour) workouts of cubicle friendly exercises and even shouts out reminders...WARNING if you don't like squats, RUN AWAY!!!! Personally I love them!

    10 Squats for the squat warning!!!

    and here is the group link for EVERYONE!

    http://www.myfitnesspal.com/groups/home/3036-cubicle-jockeys


    Okay I'm on it!!!!
  • k8blujay2
    k8blujay2 Posts: 4,941 Member
    I didn't read all the comments... but I have converted my desk station to a stand up work station (from what I have read standing can burn an extra 10-50 calories an hour). So I'm not sitting down all day. I try to remember to go for a walk during my 15 minute breaks.
  • sykin
    sykin Posts: 1,676 Member
    I find every excuse I can to get away from my desk for a minute - head to the printer, talk to a coworker instead of calling/emailing them, drink lots of water so I have to get up and go to the bathroom, walk on my lunch breaks. Every excuse possible, I do it. It's not much, but I try. I don't count it as exercise unless it's on my lunch break and I actively do some hard walking, but it helps me feel better.
  • LadyBuell
    LadyBuell Posts: 164
    I second most of what everybody says with the exception of the ball. Check with your HR first. We aren't allowed to have them here anymore. I guess someone fell off and hurt themselves and filed a work comp claim and they told everyone who had one (including me) we had to get rid of them. :sad: I really liked mine and I wish I could have it back.

    If HR says it is ok, then yeah, get a ball. I used to love to bounce on it.
  • krissyarh
    krissyarh Posts: 5
    I sit at a desk as well and I dont get a lunch break. SOO I take bathroom breaks and I do some quick exercises to get my heart rate going and it has definitely helped!
    - jumping jacks
    -aerobic 'steps' (face one direction, bring oneleg up to your chest and lower your upper body down) do this quickly, and rotate sides
    - lunges

    I do this at EVERY break and not only does it help with my 'calories burnt' but it gets my heart going, and I'm more awake when I go back to my desk.
    I try to do this at least 4x a day.
    I also bounce my leg while at my desk (keep the blood flowing), stretch your arms, and just constantly move around so you don't get 'stiff'
  • mae1020
    mae1020 Posts: 234 Member
    I have a sit down desk job and work work 4 10hrs days. When it's nice outside I try and walk twice for 20 minutes and at lunch for at least 30 minutes. If it's cold outside and i'm feeling motivated I do stairs.
  • RachelLovesHockey
    RachelLovesHockey Posts: 37
    I feel your pain.

    If you drive to work park as far away from the entrance as possible.

    I got this thing (no idea what to call it) that lets me pedal at my desk. It was $20-30 on Amazon - look in the fitness stuff, it should be there. Sorry I can't be more specific about that suggestion. I don't pedal all day or very fast but its better than nothing. Even if you only pull it out on breaks I'd say its worth looking into.

    I especially like the suggestion that you drink a lot of water so that you'll have to go to the bathroom frequently.
  • taso42
    taso42 Posts: 8,980 Member
    i just fidget as much as possible. and i curse a lot under my breath. that second part doesn't really help with fitness, but it gets me through the day.
  • audra1ee
    audra1ee Posts: 56 Member
    Drink more water so you have to constantly get up and go to the bathroom :)

    This honestly does make a world of difference. Between filling up my water bottle, and walking to the bathroom, I'm up every half hour or so.
  • jomo1113
    jomo1113 Posts: 17 Member
    Every hour I get up and walk up and down the stairs for five minutes. In an 8 hour work day, that's 40 minutes of exercise I wouldn't be getting otherwise. It really gets my heart rate going, and I get a good sweat going on.
  • ts1122
    ts1122 Posts: 99 Member
    Drink more water so you have to constantly get up and go to the bathroom :)

    That's what I do to get up and walk lol I'm up constantly!
  • Kany
    Kany Posts: 336
    I get up every hour for tea and i take short walks on my breaks. I work 10 -12 hours and getting out of the office (even for a short 10 minutes or so) helps. I also go to the gym after work so I don't get that "i'm so tired from sitting all day" feeling.

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