Exercise and Desk Job???

Bump.

I have just started a new "program" over the last two days. I work on the 10th floor. I timed how long it takes to walk up the stairs. It only takes about 3 minutes! I looked up a calculator and it says that I burn ~23 calories per 3 minutes going up stairs.

In addition to walking up in the morning, I have been taking the elevator to the bottom floor, then walking up during the day. I am trying to do it twice in a row sometimes. Like I said, you are only away from your desk for 3 or 4 minutes.

It is tough, so it is good exercise.

Great post! There's so many of us in this situation. I try to take a walk at least once a day, even if its only for 10 minutes, but usally manage to get in 15-30.
I do leg lifts: lifting my foot as high as I can under my desk and holding. No one will notice that!
I do a bit of dancing in my chair as well, but have also coerced myself into being a fidgiter! I've heard so many times that those who fidgit burn more calories than those who sit.. so encourage yourself to be that annoying person who's legs never stop!!

Good luck to all my cube people!!

Also, we have a guy that sits on a balance ball instead of his chair. Everyone refers to him as the wierdo on the ball.....
I get the point of it, but clearly few others do, lol.

You could . . . .
Walk around the building during lunch or a break.
Do wall push ups in the bathroom when no one else is in there.
Tighten your stomach muscles for 10 seconds at a time.
Wear pants and put weights around your ankles. Do leg lifts under your desk.
Stretch your arms everyone once in awhile.
Leave and actually take a break at lunch. Go to the park and walk around.

I'm usually left here alone during lunch. I dance my booty off for 20 minutes. :glasses:

I pick my feet up off the floor and use my ab muscles to swivel from side to side in my office chair. If it's a slow day, I grab a towel and wash windows. We're a bit understaffed at my part time office job.

I have a very open office and can not do many exercises discretely at work. However just to change it up I convert my desk to a standing station for 1 hour everyday. I put my keyboard and mouse on a box to raise it and tilt my monitor up. If I am slow with actual work during that hour I try to do chair squats as well. I also do ab Vacuums while sitting at my desk.

I get up every 20-30 minutes and walk around the inside of my office a few times. I also try to stretch several times a day, and if I'm really feeling sluggish, I'll go into the bathroom and do at least 20 jumping jacks. I don't want to feel sweaty.

If I'm in the bathroom by myself I do jumping jacks or lunges or march in place for a few minutes. I also try to walk for at least a half-hour of my lunch break (if I am able to take a lunch break). I also do the chair dancing or wiggling if I can.

sorry this is long but I cant remember where i found it...but I do these all the time i have them printed out next to my computer screen

Deskercise Invisible Exercises
Muscles can get a workout even without much movement. It's called "isometric" exercise, and it's a godsend in today's push-button society. Here are a few super-subtle moves that you can do whether you're sitting on a bus or sending a fax. No one will suspect a thing!
• Inner-Thigh Squeeze: While sitting, place a tennis ball or your fist between your knees and squeeze your thighs together for 5 to 10 seconds. Feel the tension in your inner thighs!
• Bun Lifter: Squeeze your buttocks muscles for 5 seconds — it's equal to one squat! A super move for your rear view!
• Tummy Tightener: Pull in your tummy, tense and tighten up your ab muscles; hold for 10 seconds. That's equal to one sit-up!
• Seated Ab Firmer: Sit up tall and place your hands on your thighs. Tighten abs as you press your hands against your thighs and pull your knees in toward your chest. Hold for 5 to 10 seconds, then release.
• Triceps Toner: Stand with your arms by your sides, palms facing behind you. Keeping your arms straight, gently pulse your arms backward for 5 seconds then release. This is a great isometric exercise for the back of your arms — I do it while waiting in line at the grocery store!
• Arm Shaper: Lay your left hand on top of your right in front of you, palms together. Lift upward with your right arm while using your left arm to create resistance. Feel your right arm strengthening. Hold this flex for 5 seconds. Switch arms and repeat. Do twice on each side.
• Chest Firmer: Work your "pecs," or chest muscles, by putting your palms together in prayer position, then pressing your hands together for 5 seconds. Relax and repeat twice.
• Posture Perfecter: You can do this one while you're standing or sitting. Bend your elbows at a 90-degree angle, forearms parallel to the floor. Squeeze your shoulder blades down and together as you gently press your elbows back; this is a very subtle movement. Hold for five seconds, then release.

Resistance bands are great. Not the handle ones ... the long flat kind. Just fold up and leave in your desk. While sitting in your office chair - place center of the band on the floor. Place feet on the band to hold in place and do rows or bicep curls. For the tricep muscles - sit on the center of the band. Hold bands overhead and do french presses. For lower abs - sit on the edge of your chair. Hold the end of the band in each hand. Press your feet out at the center of the bands. Then do a lower body crunch by pushing your feet out and then bringing your knees in.

Or ..... no equipment

http://www.fitnessmagazine.com/workout/express/10-minute/get-rid-of-job-related-jiggle/

Tricep dips on the edge of your office chair. Be careful of rolling chairs ......

I have read that sitting on a stability ball instead of a desk chair helps tremendously. I have yet to try it tho. Just a thought.

^^ This! I have done this when I had a desk job I loved to bounce on it and some times just lift my feet and try to balance on it. You can even ask one of your managers or bosses and see if they will supply one for you. Some work places really like to encourage healthy employees and others don't even think about it until someone speaks up. Also if you keep a set of resistance bands in your desk you can hook it onto your feet and do arm curls without to many people watching.

My kickboxing coach says if you tighten your abs while sitting and then release that it works your abs?