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BASKETMAKER
7/9/06 6:58 P
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| i commute to my call center on a bicycle
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| Just bring 1-3 pound dumbells with you.
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I juggle between calls. (Call Center Consultant)
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SWEETGOLDILOCKS
7/9/06 5:12 P
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| The only benefit of working where I do is I can go home for about 20 mins and no one notices. So, I can go home and do about 15 mins of stretches.
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I'm thinking of getting this from QVC.com:
Item Number F0088
Bally Total Fitness Ped-A-Bike with Adjustable Tension
It's a small, under-your-desk, peddler that has an adjustable resistance. It's 16.79 and 5.47 shipping and handling (dollars). I sit 8-12 hours a day. I answer 911s and dispatch so it's impossible to just go outside and take a quick break or walk. I can't leave the office. Sometimes I can't even go to the bathroom which makes my water drinking difficult. I do not expect this to be like my regular exercising but at least I'm moving a bit. I tried walking in place with Leslie Sansone videos but I just feel ridiculous at work doing that. Maybe I'll feel less ridiculous with the peddler?? I don't know - I can't worry about that I guess. :)
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Does anyone else work in a call center? I worked for a few years as custodian/facility crew member at a university for the practically free tuition, and I was up moving all day. But I just went back to work as a customer service rep in a call center and I'm working ten hour days tied to a headset in a little cubicle. In a few weeks I'll be actually taking calls from my home three days a week, so it might be easier to do some exercises while on the phones there, but I'm not sure.
Anyone have any ideas?
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SP has stretching excericse (moving slide too) which I now do in front of my monitor (who would have thought...?!)
I have read only positive about using the ball to sit on too.
You can also to the tighten then release. Start at the shoulders and work down. Work starding up sometimes too. For the eyes -look at something in a distance to work those muscles. Also turn head to right, center and left for the count of 5 each section. Then lower head to the right shulder for 5, center for 5 and left shoulder for 5 - the roll - but NOT to roll the head back. Good thread!
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| I bought an exercise ball this morning. I am going to take it to work tomorrow and see if I can work at least a few hours while sitting on it instead of my desk chair. I'm sure it will take some getting used to. Does anyone else here use a ball instead of a chair for desk work?
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I do 8 minutes of tai bo during "coffee breaks". When the rest go out smoking, I do kicks and ab stuff.
Trish
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Thanks Lsan159996, I really liked trying that one at work today! It worked really well, and I can still feel the tightness in my abs a bit.
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I really like the below postings about doing lunges on stairs and the one to do wall push ups against a wall.
A couple that I do are while standing in line at the cafeteria or while at the xerox is to stand up and down on my tippie-toes to exercise my calves.
The other exercise I do is while sitting in a chair lift up one leg and hold it there with my foot off the floor and raising from the knee. When my leg starts to get shaky I switch to the other leg.
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| I tighten and relax my abdominal muscles.
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What a great topic! I too spend most of my day at a desk in front of a computer. All of these ideas are great and I actually can't wait to go back to work on Monday to try some of them out!
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MAERSKOILBABE
7/8/06 9:27 P
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To the ones asking about STABILITY BALLS...I bought the Core Secrets ball at Sears!! But you can buy them everywhere....Target, Wal Mart, Academy...
Those who have offices alone and with doors...consider yourself some of the luckiest!!!!
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| "March" in place while seated. I used to drive an 18 wheeler and this DOES work!!!!
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MUJERAMARAVILLA
7/8/06 9:19 P
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| stretching - small weights for arms and shoulders - abdominal and gluteal holds (5 second squeezes)
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JUSTMEREDITH
7/8/06 7:52 P
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| I have found that DOUBLE seated leg extensions (lifting both legs straight out at the same time) makes for nice thigh muscles. I have those thigh muscles to prove it :p
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ARTCCHICK18
7/8/06 7:49 P
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| Tone your butt by doing some squeezes where you hold for three to five seconds and repeat. No one can tell that you are doing them, and you will have nice toned buns!
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| There is a Sit Down tape at www.t-tapp.com that is easily memorized
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Great thread - while I no longer sit at a desk (I am 70 now), I used to do seated leg extensions and seated knee lifts when nobody was around; also several stretches and shoulder shrugs can easily be done from a seated position. And how about a pelvic tilt while standing in front of the xerox machine? I know I have seen exercise videos for people in armchairs. I would imagine, those could easily be applied to anyone sitting at a desk. Karola
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BIKINIBOUND!!
7/8/06 4:23 P
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A friend told me a long time ago that just tightening and relaxing your abdominal muscles while sitting is about as effective as doing actual crunches. I try and do some of those, along w/butt squeezes. leg lifts (from the chair) and flexing my feet/ankles. I work for a collection agency, and they want us to be at our desk, on the phone..not up walking around. I can stand, and do calf raises..
Denise Austin has some pretty good ideas for deskercises also. I'm going to check out the first listed website now! Good post!
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GOAL_KEEPER
7/8/06 1:43 P
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| I also use a stability ball in place of a chair. It's amazing how quickly my posture improved once I made the switch. I ordered mine from Core Secrets online but they're all over and you should have no problem locating one even at a store nearby. Best luck to you.
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Where can you buy a stability ball? This sounds like a good idea. Even while spending time with the children.
Thanks for posting
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PRECARIOUSCAT
7/7/06 11:44 P
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| If no one has mentioned it, I found that sitting on a stability ball instead of a chair really helped me. That way, you're working your core muscles at a low level all day long. And if you have a door to your office, you can get in some quick crunches or other strength exercises.
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http://www.sitandbefit.org/index.php?p=10
That's the "Sit and Be Fit" link.
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Great thread!
I do 'dips' in my chair and wait for teleconferences. I shut my door because I'm on speakerphone, hit mute but listen, and bring the weights and bands out of the closet. Usually get a workday workout in once a week with this.
Also, taking out the recycle paper boxes helps.
Liz
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MAERSKOILBABE
7/7/06 8:42 P
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Be sure to see CHILLMER ---she has an unusual one...anybody else have other discrete ones like that...ways to get exercise that nobody can detect!!!
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| Thanks for this helpful information!
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Sure! First, search the Internet for "Sit and Be Fit" it's an exercise show done 99% sitting in a chair, the remainder is done standing up holding onto the chair.
Second, try these:
-get yourself one of those old, black, heavy, staplers. Use it as a weight while doing bicep curls, etc. If anyone comes in, just tell them you dropped your stapler!
-when pulling out a lower file drawer, consciously pull from your shoulder blades, not your arm, this will exercise some of those upper back muscles.
-find an office chair that will rock back slightly without going over backwards. While sitting, pull your abdomen in until your back is against the chair back and the chair has rocked backwards
-with knees bent, lift both knees enough that your thighs come slightly off the chair seat.
-While holding that position, extend both feet straight out.
-Reverse by returning feet to down position, without lowering your knees, then lower knees.
If done slowly and in a controlled manner this one really works the abs - especially if you have to keep them tight to force the chair to stay rocked back. I've found it also seems to help the circulation in my legs after sitting all day.
Sit And Be Fit has great exercises and can be seen on television in some areas, usually on the Public TV station.
Also, read back over the older posts in this forum, there may be some other websites listed that had chair exercises.
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KRISTYTHOMAS
7/7/06 5:13 P
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| Thanks everyone! these websites are perfect.
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| Are there any exercises that you can do sitting in a chai? Please help! I'm a switchboard operator, so I'm the first person anybody sees coming in to the business.
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Here are both URL's in short form-easier to CC&P!
Deskercise- http://tinyurl.com/jodyx
This is for the about.com article- http://tinyurl/8g49g
Great tips on both sites!!
Kathy
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LADYBUGFAERIE
7/7/06 2:24 P
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Here's a link you may find useful!!
http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm
~Ladybug
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| Great website (Deskercize) thanks! It's funny I just did a google search this morning on this topic.
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NUMBERONEQT
7/7/06 1:04 P
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| Wow, Rusty_Angel! Thanks for the link! Another thing I forgot to mention is taking the stairs to the 2nd floor restroom and drinking water all day. Not a cardio-substitute, by any means but, every little bit helps!
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NUMBERONEQT
7/7/06 1:03 P
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| I try to practice sitting straight, chest out, shoulders back and flex abnominals. back pain can result from poor core strength, so I try to be conscious of my posture.
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This thread has given me a lot of great (and discrete) exercises to do while at work. I'm very tired when I get home in the evenings, so this will be a great opportunity for me to tone my body! Thanks everyone and have a great weekend!
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RUSTY_ANGEL_
7/7/06 11:53 A
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I just tried this link to the Deskercizes, and it worked.
http://www.ucop.edu/humres/eap/exercizes.html
If you're having trouble, try:
http://www.ucop.edu/humres/eap/
Click on "Wellness" then on "Deskercize"
Best of Luck!
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These are all great ideas!
Thanks for sharing them!
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| These are great ideas, I'm going to try a few, since I'm in a chair alot of the time due to back injury, I need excercises that don't require standing and are not too strenuous. Hoping to work up to doing harder ones. Also, tried the UCOP link and couldn't find the deskercizes. If anyone has the correct link, would love to have it.
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TUESDAYMORNING
7/7/06 10:55 A
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::i know this isnt at the desk but, when im going up
::the stairs at work i do lunges. :-)
This makes me wish we had stairs at work.
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When I go in to go to the bathroom, i choose the stall next to the wall so that way everytime i go and i can do wall push ups after im done. No one sees you, so its nice..just dont flush till your done doing the pushups and they will think you are still going to the bathroom...lol
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| Hey I worked at a desk as well and I read in a magazine that if you sit for more than 60% of your workday that you are more likely to break your hip! Kinda wierd trivia but I think it's truce because my grandma-in-law was an account from the time she was 20-70 yrs old and she has broken her hip three times,painful bless her heart! Anyway, I make sure I stand the last 30-15 minutes of every hour and end that with 12-15 reps of the captain chairs(sit in chair,firmly grip sides or front,and pull knees as far to chest as possible) also I do some sitting obique pull in those are explained above by another girl...good luck!
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This is great info. All I have done in the past is just leg raises while seated and also rotating my head to release tension. Now I can add to my very short list!
Thanks.
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Wow, everyone has had some great ideas here! Thanks for all the good information!
Nannerz
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ISLAMESTIZA
7/7/06 9:58 A
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| Janelle, I saw the same thing. I thought that desk/treadmill he had was a GREAT idea!!
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JANELLEOBRIEN
7/7/06 9:31 A
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| If you can stand instead of sitting for a while, even THAT would be helpful! There was a man on a 20/20 (or dateline or one of those shows) a couple of weeks ago who supports that theory. In fact, his ideal situation would be to have treadmills at desks and to be walking at a constant 1 mph. Guess he's been doing this for 10 years now (and he wasn't overweight so he must be doing something right!)
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CACTUS_FLOWER
7/7/06 8:30 A
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I have gone into the handicap restroom and done a few yoga stretches in there. There is more room and a bar if you really need it. Standing stretches only, of course.
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| I love that website. I also do some of the SP exercises while I'm at work. When I get up to use the restroom, I take a few minutes to do squats, wall pushups and the hip flexors. I try to squeeze little things like that in throughout the day.
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IMAGINEAWOMAN
7/7/06 2:26 A
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Here's a link I found for "Deskercises"
http://www.ucop.edu/humres/eap/exercizes.html
I've also been doing some of the SparkPeople exercises such as standing adductor, abductor, calf raises and hip flexor.
Where I work, I have the luxury of a workstation that raises so I can stand and work. This way I can manage to squeeze in a few strength exercises without stopping what I'm doing!
At home I also use a stability ball as my desk chair! I tried to suggest it at work but the Ergonomics department vetoed it!
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ISLAMESTIZA
7/7/06 1:35 A
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| I have a home based business, but I'm at my desk ALL day. So, I sit on an excercise ball. It takes work to balance, so you work out your core :) I got my friends to do this at their jobs. They look silly, but it's helpful!
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| great ideas, going to try some tomorrow. report back then!
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MICHELE947
7/6/06 10:00 P
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| i know this isnt at the desk but, when im going up the stairs at work i do lunges. :-)
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JULIEBEAVER
7/6/06 9:28 P
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| calf raises- or use your chair like a stability ball.
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COFFEECHICK
7/6/06 6:55 P
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| you can sit on the edge of your chair, place your hands behind your head, elbows out and twist touching your elbow to the back of your chair alternating elbows. good for those obliques!
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STARBUCKSLOVE
7/6/06 6:17 P
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| wow thank you all for the ideas! i like the water cooler one, too bad our water cooler jugs are 5 gallons!!! lol but ill definitely be doing the ones under the desk, if we didnt work around aluminum and have to wear steel toed boots i'd ask to get a ball to sit on instead of my desk chair... but my boss already said for safety reasons (and for fear id mess around on it too often lol) i can't have one... darn. guess ill just keep using it at the home computer. thanks guys!
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LAKOTA_TURTLE
7/6/06 5:36 P
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| We don't have a water cooler in our office so I've taken over filling the water jug. Instead of just getting enough for the coffee pot I fill two up each day.... from the water cooler upstairs. As I'm bringing them back to my office I do mini dip shrugs with them. Not only is there water for the one pot of coffee we collectivly drink, but now I have my goal water for the day with the rest I carry back.
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LINDSEYLAUPER
7/6/06 5:33 P
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I do a lot of body weight squats and wall push-ups. One thing I've started doing is whenever I'm waiting for something, I do wall push-ups or squats.
I also have a ten-year-old that must use every public restroom she sees, so anytime she has to go to the bathroom, I do wall push-ups until she's finished.
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| Taking your shoes off and doing heel to toe excerising, flexing the calf muscles. Also, just holding your tummy in all day is exercise.
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USELESSJADE
7/6/06 5:16 P
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this post was great~
i am a receptionist at the moment and i cant exactly do jumping jacks or wall squats. but i did find two great tips (stomach-side to sides and then all the under the desk legs stuff.)
thanks everyone!
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CHROMEPRINCESS
7/6/06 4:44 P
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I will use a few of these... I get to work long before everyone else, so I can pull off a bunch of these without looking the fool. (Makes me wish I had an office instead of a cube...)
One thing I do is we have two buildings that are connected. So, instead of going to the bathroom in my building, I walk over to the other building. If I'm really feeling like I need more of a walk, I'll go to the other building and hit the bathroom on another floor. Or I'll refill my water at the ice/water machine on the third floor, taking the stairs of course.
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ALLIGATORSHEL
7/6/06 4:23 P
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Depending on how isolated your desk is here are a few you can try...
Hold your feet off the ground, grab the edge of your desk and roll yourself away from and back toward your desk in your chair. This works the biceps, triceps and pecs.
Place your hand on the arm rests of your chair and push until your arms are straight. Repeat until your arms get tired. Don't use your legs to help.
Every time you need to get out of your chair don't use your hands or arms, but lean forward a bit and stand up using just your legs. If you hold your butt off the chair for a few counts each time you get up or sit down you can really feel it in your gluts.
(Can you tell I work at a desk and am trying to get in shape - I do most of these in the afternoon to ward off that sleepiness that tries to take over about 2 o'clock)
Last one - isometrics - sit up close to your desk with your feet together flat on the floor, place your hands in you lap under the desk. Push your feet against the floor as hard as you can as is you want to shoot your chair back. To keep from doing this clench your arms (curl up) against the underside of the desk. Your core (abs) will keep your body from crumpling over on your desk and you get a full body tightening in just a few reps of holdng for 15.
I do stretches in my chair, too, backwards over the chair for back and neck, legs by propping up feet on CPU and leaning over, arms by hooking them behind my chair, etc.
My cubicle neighbor thinks I am twitchy and that I move around a lot, but she would never guess that I am actually exercising. But then again, she is not a SparkPerson!
Good luck! Walk tall.
Shel
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602ELIZABETH
7/6/06 4:11 P
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You've inspired me! I decided to try this today when I started to feel that after lunch slump and feel very energized. The Seated leg extention and pump felt great. I also tried tightening various muscle groups, holding for a few counts and repeating for a couple sets. Great way to relieve tension!
Try this arm exercise, too:
Isometric arm push
With your elbows bent, push your palms together as hard as possible. Hold this position of maximum tension for 10 seconds, then relax. Repeat.
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I found an article on ehow.com called "How to Exercise at your office." I had made a post like this a few months ago, and most ppl that replied wanted the tips, but didn't have many.
This article has 11 exercise tips and 8 more to help you turn your cube into a gym. I also do wall sits and lunges when no one is around. I've also gone to the bathroom and done them there, b/c no one can see you in the stall. Also, if you're in the handiapped one, you have a bit more room.
Good luck!
Mandy
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These are all good tips...thanks! I have the same problem of sitting at a desk all day feeling lazy and inactive. And it sure doesn't do anything to help stop us from getting that evil "secretary spread"!
I sometimes do calf raises when I get the chance (like when I'm standing at the Xerox machine making copies for instance), or sometimes I'll just tighten my butt or ab muscles for a few seconds at a time, then release, and do several reps of that.
Another thing I've tried to become more conscious about is my posture...if I make the effort to sit up straight in my chair instead of slouching over all day I usually feel better and it starts to become a habit to maintain my better posture even when I'm up walking around or doing other things!
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| I am a former "Curves" attender and while there they had a machine that was especially for the abs.I had to quit going because of finacial problems but I ahve found I can get the same results from home, hold your arms infront of your body with elbows at your side and fists even with shoulders turn your body from side to side using your abdominal muscles to turn you.You can feel these muscles being used.Do a before and after measurement to see if it is working for you or not.
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GEAUXGEAUXGIRL
7/6/06 2:33 P
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| Tha's the Seated Leg Extension & Pump, which is highlighted in today's emails. There's a few more that can be done seated. Also, Calf Raises are easily done without attracting attention. Just browse through the exercises. You would be surprised how many you can "sneak" in.
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WARRIOR_WOMAN
7/6/06 2:31 P
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I am the same way! Sitting all day at the desk! YUCK!
I started doing this the other day-
while sitting at my desk I lift one leg, still bent, up and hold it. You can feel it in your core! I feel it in my stomach by lifting my leg as well as the sides trying to keep my spine straight. then I do the other leg
I'll be waiting for more ideas!
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| sitting at your desk and holding your leg out and pump it for a 3 count and bring down. there is an exercise like this on the fitness section. hand weights are good to.
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You could wear weighted wrist bands and weighted ankle bands to work. The extra weight all day might help. Do some small leg lifts under your desk.
Keep both feet lifted and don't lean on the arms of your chair.
Jump on opportunities to walk around your desk, deliver memos, trips to the bathroom, water cooler, etc..
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MISSDEBI101
7/6/06 2:21 P
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This may sound silly but I heard that you could squeeze your butt cheeks and relax them. I don't know if that would help. I try to get up and walk around my desk several times a day. Other than that I have no idea without everyone around you knowing what you are doing. I would love some ideas also.
Debbie
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CANDICE_628
7/6/06 12:05 P
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Take a look at the strength training pages. There are a lot of those moves you could easily do at a desk. You also coupld do some wall push ups. Try bringing some weights or resistance bands to work, and you already use lunch break for a brisk walk
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STARBUCKSLOVE
7/6/06 12:01 P
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| I'm at my desk job about 80% of the workday with a lot of people around and am not comfortable to get up and do jumping jacks in front of them. Is there anything to do while sitting for my legs or my arms that anyone knows of? I hate rotting for 8hrs of the day and not having enough energy to work out when I get off work. I take a 20minute power walk at lunch but get lazy during my last half of work. Thx!
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