When I go to the gym (as long as it's not dark outside) I park at the far end of a very large shopping center parking lot, that's also uphill. I'm motivated before I go into the gym and when I come out I have no choice.. It's a great warm up and cool down. If I go to the grocery store after, I walk as quickly as possible. It keeps my heart rate up, and stops me from buying things I shouldn't!
Fitness Minutes: (5,218)
1,032 4/29/12 2:43 P
I live in a two-story house, so I always use the bathroom on the other floor. And whenever I go upstairs or downstairs, I do an extra 'loop' on the stairs. All that extra stair-climbing is great for strengthening your legs and upping your activity level.
I do core tighting, ab. uplifts while I'm on "hold" on the phone!
Fitness Minutes: (13,617)
980 4/29/12 12:30 P
HOLALOLA you've got some great ideas and lots of info to share. Thanks to everyone! I did read somewhere that if you just "figgit" during the day the body will respond with burning calories. I love to do wall pushups as I'm doing household chores. I'll just stop by a wall and do 20-25 and continue with my task. Quick and easy to do.
Fitness Minutes: (119,440)
3,978 4/29/12 11:13 A
Staying active around the house and counting the number of steps taken daily!
What I did was I raised my desk to a comfortable height for standing. I work at a call center, so I have a little downtime between calls. I sit during downtime, stand when I am taking a call. My back doesn't hurt as bad anymore! If this is not an option, make sure you do something active when you get home from work. I know, it is just as exhausting if not more so to sit for hours at a time than it is to stand for those same hours, but just taking a 10 to 20 minute walk with your dog will refresh you, remind you that the inactive part of your day is done, and it really made me look forward to coming home even more.
Fitness Minutes: (16,348)
770 4/28/12 10:00 P
walking. even a small amount regularly is a good thing!
Fidget. Jiggle your leg while sitting at your desk. Tap your fingers when you're reading. Just keep something small moving as often as you can. Doesn't interrupt what you are doing, but still burns enough to add up over time.
Fitness Minutes: (2,595)
4 4/28/12 7:34 P
Drinking water when I'm hungry. I find that usually it's not food but water that my body needs.
Measuring portions sizes. I cut out 200 calories per day by simply measuring the amount of cereal, fruit, and soy milk that I eat for breakfast each day. Since 3500 calories equals one pound, in the first 18 days I did this, I lost one pound!
Also calculating grams of sugar I eat each day.What an eye opener to learn that I had been eating 2-3 times too much daily! When I got my sugar intake down to about 6 teaspoons per day (two of those are in the soy milk for breakfast!), I saw some pounds drop.
Another place where small changes added up was by cutting my dairy intake in half, and sticking to low-fat dairy products. So long ice cream, hello soy delicious!
I knew some people at the old office I worked in who brought in those mini foot pedal exercise thingies that they put under the desk and would do it all the time....Here, I got a link to one, check it out!
susank16, your tip for abdominal exercise is very familiar to me~what you described is the breathing used by singers. It's how we use our diaphragm during inhalation/exhalation to afford maximum breath support for singing. and yes it does help tone the tummy if done right, and daily
I remember that every little "Hershey Kiss" eaten, requires at least 10-15 pushups or 30 jumping jacks. I either realize that it's not worth it or I do the work! Either way, pans out that if I'm willing to indulge, I have to be willing to put in the work!! Helps me anyhow!
I drink lots of water, which requires me to get up to refill my water bottle and go to the bathroom more.
I also take the stairs at work, admittedly a no brainer when you're only one flight up.
I park far away from the grocery store.
I get most of my exercise from biking to and from work. I would prefer to get more, but this is a start. I am trying to keep my heart rate elevated the entire time I'm biking, even though I am painfully slow
We don't have an elevator to my third floor apt., so I haul my bike over my shoulder and carry it up the two flights of stairs! That DEFINITELY gets my heart rate up.
If you have to interact with co-workers, rather than phoning or sending e-mail, walk to their location and talk to them face-to-face. I remember a business guru many years ago referred to it as "management by walking around". I call it "getting off my behind", but it's pretty-much the same concept.
I also get up and walk over to the water cooler several times a day, and go for a walk during my lunch hour.
I park several blocks away from my office, which adds about a mile walk to my daily exercise.
I have a small routine I try to do first thing in the morning and right before bed. It's not much, but it works almost every part of your body in about 10 minutes.
• 200 punches (alternating, in a medium squat) • 15 push ups (against a wall or chair if you need) • 20 squats • 1 minute of jumping jacks • 1 minute of skipping straight up • 1 minute of lunges • 1 minute of skipping straight up (again!) • 1 minute of jumping jacks (again)
Then relax and get into bed...and do 100 crunches! 26 "normal", 24 alternating sides, 25 with legs extended up, then 25 normal.
That's what I've been doing for a week. It doesn't seem like much, but I'm feeling it already!
Fitness Minutes: (20,868)
343 4/27/12 9:36 A
Thanks everyone! there are some really good ideas here, and I hope that the ones that don't apply to me, can help other people out. I'm fairly young, and have had an office job now for 2 years and although I am fairly active the rest of the time, 8-10 hours everyday in a chair is starting to take a toll on my hips and knees.
In a crowded office, I doubt that I'll be getting up and doing 20 jumping jacks per hour, but I'll start with leg raises and chair marching. Also, i sit on a desk chair that swivels... so if I hold onto my desk and twist my lower body and lift my feet off the floor, one way and then the other, without moving my upper body, it's almost like a modified crunch with a twist and should help the love handles. I think.
This one will sound funny - but there is an article about learning how to breath right. That when you exhale you should pull your stomach muscles in the same way as when you are trying to hold your stomach in. It really works. Sometime when driving or sitting, I practice breathing techiniques where I breath in and tighten my stomach muscles to breath out. My tummy has gotten a lot tighter from this.
If there is any way your employer will allow it, raise your desk to standing height and get a higher chair. Just standing for part of the day while at your computer burns more calories than sitting, and is healthier. If that is a no-go, try standing up more frequently anyway, such as when you're talking on the phone. When I am on conference calls, I will sometimes walk laps around the conference table with the speaker phone on.
For those people stuck at a desk all day you can pick up a mini-cycle for fairly cheap-anywhere between $10 for a simple model to $100 for one with all the bells and whistles. I have a portable elliptical machine I brought to work with me that fits under a desk and can be used while seated. It doesn't burn as many calories as a full stationary bike or elliptical, but it's something you can easily do while at work.
Fitness Minutes: (51,134)
1,183 4/26/12 9:45 P
I make sure to get up at least once an hour to stretch my legs out and walk for about 2-3 minutes. It helps out tremendously.
Fitness Minutes: (5,211)
366 4/26/12 7:33 P
Here is a link to Coach Nicole's office workout that you can print out the exercises and do the ones that appeal to you.
Have you ever tried Pilates? They teach all about the "core," and it really does help to "engage the core" by strengthening your stomach and abdomen (as though you were trying to zip a really tight pair of jeans) and hold that for a while. It's amazing what isometric exercises of that sort can do, and no one will notice!
Fitness Minutes: (12,828)
1,897 4/26/12 5:58 P
I get a ride to work so while I`m waiting for her to arrive I do knee bends and lunges. If still not there I start walking on the spot.
Lately have tried something I read - pick one TV show (hour preferrably) and each commercial break stand-up and march on the spot. Easy to do but it adds up over the hour with all the commercials they now show.
I brought a jump rope to work - I'm not a smoker, so I don't take smoke breaks, as of today, I'm sneaking out a side door to take jump breaks. I'm TERRIBLE, by the way, but I don't care! It's kind of fun, and I did better the second time than I did the first time. My goal is to jump 20 times without stopping.
My sister takes her shake weight to work. She keeps it under her desk, uses it 5-10 minutes per hour. Guess it does really add up after 7 hours at a desk.
Fitness Minutes: (1,765)
35 4/26/12 3:28 P
Taking the stairs instead of the elevator
Baking instead of frying
Sit on an exercise ball when you watching TV
Fitness Minutes: (27,400)
29 4/26/12 3:24 P
Use olive oil in all your cooking.Use ground turkey instead of beef in your meals.Its alot leaner then ground beef and it cuts alot of fat from your meals.Also dont drink your calories! Stop drinking soda of all kinds.Its not good for you,even the diet kind.
How about parking in the farthest spot on the parking lot!
Fitness Minutes: (64,361)
278 4/26/12 1:28 P
There was a whole other thread on this topic that had great ideas. Let's see if I can remember some (some were already mentioned.) There's not a lot you can do at your desk without people noticing but you can do other things to get circulation going.
-Leg lifts, butt squeezes, ab contractions, tapping your feet, point and flex your toes at your desk. (You can also do some of these in the car on the way to work or on a long road trip.)
-Put stuff just far enough out of your reach that you have to get up to use it (stapler, filing pile, hole puncher, whatever.)
-Get up for frequent breaks for filing, copying. Volunteer to refill all the copiers with paper so you get to move around--people will love you for it. Print one page at a time so you have to keep going to the printer to retrieve it. Pace or do butt kicks while waiting in line for the copier or waiting for the copies to finish.
-Set an alarm on your computer to make sure you take frequent breaks. My brother works with a guy who sets an alarm for every hour. When the alarm goes off he does 25 pushups right there on the floor of the office. People think he's strange but now they know that that's just his thing and he's in good shape. It's not a bad idea. (One co-worker laughed at me for catching me doing jumping jacks in my office, another thought it was a great idea and started doing it too.)
-Walk the long way around for bathroom breaks, use a bathroom on another floor. Drink lots of water so you have to go to the bathroom more often.
-While you're in the bathroom (if no one can see or hear you) do a few jumping jacks, squats, lunges, butt kicks, side leg raises, run in place, etc.. I use the handicapped stall for more space and sometimes I use the hand rail for wall pushups or tricep dips.
-Do squats/plies while filing in the bottom drawers, do one paper at a time and repeat.
-And of course, walk on your breaks and lunch if you can. Run/walk the stairs if you have them in your building. I walk to a lot of my errands during the day (library, post office, ATM.) Walk up the ramps in your parking garage if you have that.
-Outside of work, people do squats, butt kicks, arm flexes, calf raises etc. while cooking, brushing teeth, folding laundry. Walk in place or do weights while watching TV if you don't have a treadmill. Some housework counts as exercise so that adds up too.
If you have a sturdy desk, you can do push-ups or mountain-climbers. Squats are perfect: lower yourself until you juuuuust touch your butt against the seat of your chair. If you have enough space to lunge, they really add up fast in terms of improving your strength and circulation.
Fitness Minutes: (20,868)
343 4/26/12 1:12 P
Thanks everyone! I will try these out and hopefully won't feel so sedentary while working.
Assuming no one can see you looking a bit silly... 1) Hold the side of your chair while sitting, and lean back slightly. Keeping your knees bent, raise your legs and then lower them back down. This helps work the core. Keep your back straight! 2) Make a fist with one hand, and put it into your other hand in front of you. Bend elbows so that your fists are in front of you. Push fist into other hand nice and hard. Alternate. These help get the blood flowing in your arms. 3) Seated flutter kicks- basically the same as number one, instead you alternate raising your straightened legs instead of bending them both up. Hope this helps!
Fitness Minutes: (2,488)
25 4/26/12 11:56 A
3 things that immediately come to mind are:
1. Tighten your ab muscles, hold for a few seconds then release & keep doing that 2. Clench your butt muscles, hold for a few seconds & release & keep doing that. 3. Stretch your toes out then press your heels forward & do that for awhile
This should also help get the circulation moving. Hope this helps.
I have the same problem with the being chained to the desk thing. Here is what I do: I keep a small stack of things that I will have to get up to do- filing, copying, whatever. If it involves standing up, it going in the stack. Every ten minutes or so I take the top thing off the stack and do it. Yes, that means filing that stack of papers in eight trips in stead of one, but it keeps me from sitting forever. And I've found that trying to incorporate movement into my worklife helps me, stay focused, too.
Fitness Minutes: (36,966)
1,684 4/26/12 11:21 A
They just had a video on exercises one can do while sitting in their chair on this site. There are also others if you just google it. Find the ones that you think you can do. But yes, little things will add up. Keep the Faith
Fitness Minutes: (805)
116 4/26/12 10:52 A
In an episode of The Office Stanley did leg lifts with a ream of paper balanced on his feet while seated at a desk. You can tighten and loosen abs and butt. Sit without feet touching the floor or you back touching the chair. I once packed a 2lb handweight in my purse and did some easy workouts while on the phone or on a water break.
Fitness Minutes: (20,868)
343 4/26/12 10:38 A
Thanks for the advice, but I'm talking more about things i can do while actually sitting at my desk and working. I work on the second floor, and already take the stairs, and I do walk my dog every day. But I SIT for SO long. is there something I can do while chained to the desk?
Fitness Minutes: (216,585)
21,157 4/26/12 10:24 A
There are plenty of simple things you can do through the day to help you become more active without adding traditional exercise.
Take the stairs instead of the escalator. When you go to the mall or to work, park at the far end of the lot and walk the extra way. If you take a bus or subway, get off one or two stops before and walk the extra way. if you take an elevator, get off one or two floors before and walk up the stairs. those are simple things you can do.
Do you get a lunch hour ? If so, take a 15-30 minute walk a lunch. that's another good way to get in some extra exercise.
Fitness Minutes: (20,868)
343 4/26/12 10:09 A
Any ideas for some little things that may add up over multiple days? I heard that some people stand on one foot while cooking or brushing teeth, or bouncing your legs at work.
I sit all day at a desk at work. There are a lot of people around and I can't do any office workouts... is there anything I can do? Something that will keep up circulation, or help my legs? This is by no means my only form of exercise, but I am here all day. For at least 8 hours before I can get home.
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