Fitness Minutes: (21,886)
51 12/5/12 4:11 P
Since I got my Fitbit, I am obsessed with getting 10000 steps in a day. I'm a desk worker, but I try to use the bathroom on the otherside of the building and then I do long walks in the building, circling through the "cubicle farms" and going up stairs. When the weather is nice I try to go for a walk on lunch break, but my office is in a scary neighbourhood, and after hearing about someone who got assaulted when they walked to the Tim Horton's a block over, I don't do that very often. I find if I can do one circut through the building in the morning and another in the afternoon, I can get at least 5000 steps in. Also if I am waiting to meet someone, I walk around that floor or area until they arrive. I keep looping by their office or boardroom so I know when they arrive.
I started my fitness journey at my old office with my friends they used to walk during lunch I couldn't keep up with them so I started practicing by myself and by the end of my time there I was walking with the fastest walkers these are all great ideas!
Wanted to add.... I talked to my doctor and told her about my 15 minute walks, and asked her if they "count" towards the hour a day she wants me to exercise. I wasn't sure they did because I'm not walking fast enough at work, in my dress clothes, to really get my heart rate into the zone that would qualify as cardio exercise. But she said it does count towards my hour a day and the point is getting in the activity instead of just sitting. I found that encouraging.
I try to get away from my desk for 15 minutes every morning and 15 minutes every afternoon for a brisk walk througout the building. There are usually papers I can deliver, the mailroom to visit, or something I can do on foot. No one cares if I take my 15 minute-walks (as long as there's no crisis going on at the time) but if you want to look busy and not look like you're exercising, carry some paperwork with you and walk fast. No one notices.
I have figured out a route at my hospital that takes about 15 minutes and goes up and down a few flights of stairs. The security guys who watch the cameras -- I'm sure if they're watching me they're thinking "She picked the longest possible route to get where she's going..." More likely, they realize I'm walking for the sake of walking. But most people don't begrudge you that.
While sitting up straight, pull your shoulder blades together, then try to put them in your back, seat pockets. OK, so they are not going to go anywhere, but it does strengthen some back muscles to help keep your spine straight, and lifts your head up so you don't "cave in " in the front. Sit with your shoulders back, and down. This move is done is Yoga all the time.
Also, you can do seat, cheek, or butt squeezes. No one knows you are doing it, but you can get a good workout for your glutes anytime, anywhere!
Also, roll your shoulders twenty times every hour. Loosens up your neck and shoulders. Tip you head from side to side as a simple stretch
When standing,especially when waiting, do calf raises.
One girlfriend does tricep presses off the toilet seat every time she uses it. This way she gets about 7-10 sets of 15 repetitions in every day.
Reach above your head for a good torseau stretch. Try to keep your upper arm right by your ear. Forces you to get your back straight and stretches back/shoulder muscles.
There are plenty of things you can do to increase your activity level during the day. Take the stairs instead of the elevator, park on the far side of the lot and walk a couple of extra minutes before and after work, take a walk at lunchtime.
If you combine this with more focussed exercise on weekends, then you should have a pretty good activity rate overall.
Suggest you read the thread, "Deskercise", since it talks about the same topic. Lots of great ideas there, many are subtle and can easily be done such as sitting up straight with ears over shoulders, over the hips. It takes strong back muscles to sit up straight!
Thanks for the advice, sadly I don't have my own personal office space, and I sit right outside of the "big-wigs" office, and right by the bathroom. I have evolved and instead of calling or emailing someone from across the office, I'll walk to their desk instead... I burn a few calories, and make a more personable apporoach...
Fitness Minutes: (33,686)
1,091 11/28/12 12:00 P
Drink lots of water. You'll have to get up for the restroom more often. It's good to get up every hour to stretch anyways. If you have your own office, you have more leeway in office exercise. Things I've done: wall pushups, pushups off my desk, tricep dips, squats, walking lunges etc.
It doesn't add up to much, but anything is better than nothing. I would still recommend a good sweat session when you can fit it in (weekends or 1 late night per week etc). You don't have to every day, but the little moves at work likely won't reverse weight gain.
I try to stand as much as possible. It's not a huge calorie burner but it's better than sitting. You can also do 30 second muscle tensing, tap your toes, etc. Again, not huge calorie burns but better than nothing!
HELP! I need some tips or ways to discreetly burn some calories while at my desk! I've been at this job for a year, and I've been doing nothing but gaining back the weight I've tried so hard to lose! I work with Executive/Upper level management, so discretion is a must! (I don't want to look like a complete fool in front of my superiors...) With the late nights and early mornings, school, and everything else on my plate, it's hard to find time to work up a sweat. I've been cutting corners in my daily routine to find the time, but there just isn't enough hours in a day! I've been going for short walks on my lunch break, and walk anywhere I can if it's not too cold... Any tips or suggestions would be greatly appreciated...
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