Getting fit doing a desk job...

[Kameleahn]

So, I work anywhere from 9 to 12 hours per day at a desk job, which SUCKS, so I'm trying to mix things up a bit at work. I take the stairs down once or twice a day (32 flights), but haven't started taking them up yet (I know that going up is better, but I don't really have time for the necessary shower/clean-up and change of clothes right now - I go down to get my lunch, and that's about as much spare time as I can find). We have adjustable desks, so I raise mine up and stand to work for a couple of hours per day, doing calf-raises and knee-lifts, etc, while I'm working. I can't keep that up all day, however, because I have back problems, and it just gets too painful to stand for too long. I've also started using 3 lb weights to work on my arms in the evenings when I'm sitting in front of the tube, and too tired for anything more strenuous (12 hour days, even at a desk, are exhausting). As for the rest of the time, I walk EVERYWHERE, and usually log at least 8000 steps on a typical work day, more often than not, topping 10000. On a day off, I can hit 10000+ steps, easy. Unlike standing still, I can walk at a quick pace forever, with NO body pain - the warmer weather will certainly help with my 'downtime' steps logged. I am not a big fan of exercise, but my weight loss has plateaued in the last year (after a much-needed 20lb drop), and I really want to lose a few more pounds (less than 10), but also gain some fitness. What else can I do, on the job, to increase fitness and strength? 

FYI - 41 yr old female, 5'9", 142lbs - goal is 135lbs, which might seem low, but I have a very small frame. 

PS - I've been 'skinny fat' for most of my adult life, which is what I'm really trying to reverse now. 

Thanks!

[prncsdawn]

I know what you mean,I work at desk job too.  I try take all the breaks I'm allowed and either walk outside (weather permitting) and do the stairs.  I set the alarm on my phone so I don't go over my break and always keep deoderant in my desk drawer in case.  I also wake up very early to get a workout in, I know If I wait till the end of the day I will never do it.  

[Jabrat]

I have a desk job also - and I try to get up and go the long way to things I need to get to - park far away in the parking lot - and I walk on my lunch in the parking lot - gets me the extra steps and I also rise early so that I get at least 10,000 to 15,000 - sometimes more - before work.

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@Kameleahn wrote:

So, I work anywhere from 9 to 12 hours per day at a desk job, which SUCKS, so I'm trying to mix things up a bit at work. I take the stairs down once or twice a day (32 flights), but haven't started taking them up yet (I know that going up is better, but I don't really have time for the necessary shower/clean-up and change of clothes right now - I go down to get my lunch, and that's about as much spare time as I can find). We have adjustable desks, so I raise mine up and stand to work for a couple of hours per day, doing calf-raises and knee-lifts, etc, while I'm working. I can't keep that up all day, however, because I have back problems, and it just gets too painful to stand for too long. I've also started using 3 lb weights to work on my arms in the evenings when I'm sitting in front of the tube, and too tired for anything more strenuous (12 hour days, even at a desk, are exhausting). As for the rest of the time, I walk EVERYWHERE, and usually log at least 8000 steps on a typical work day, more often than not, topping 10000. On a day off, I can hit 10000+ steps, easy. Unlike standing still, I can walk at a quick pace forever, with NO body pain - the warmer weather will certainly help with my 'downtime' steps logged. I am not a big fan of exercise, but my weight loss has plateaued in the last year (after a much-needed 20lb drop), and I really want to lose a few more pounds (less than 10), but also gain some fitness. What else can I do, on the job, to increase fitness and strength? 

FYI - 41 yr old female, 5'9", 142lbs - goal is 135lbs, which might seem low, but I have a very small frame. 

PS - I've been 'skinny fat' for most of my adult life, which is what I'm really trying to reverse now. 

Thanks!

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[SunsetRunner]

We have a similar build.  Have you added weight lifting to your workouts? I have gotten great results with metabolic effect and I want to try ShawnT's T25.

[TandemWalker]

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@SunsetRunner wrote:

We have a similar build.  Have you added weight lifting to your workouts? I have gotten great results with metabolic effect and I want to try ShawnT's T25.

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Did you mean Shaun T.  Focus T25?

[Nick17]

The best way to lose weight is not only through aerobic activity but by adding some resistance training.  If you can't find time to do weights, get a good set of resistance bands.  They are portable and you can take them anywhere.  The more lean mass you add (too much cardio can actually break down muscle) the higher your Basal Metabolic Rate will increase.  BMR is your metabolic rate at rest.

The disadvantage of cardio is that you only burn calories while doing that activity.  Adding resistance training allows you to preserve lean muscle tisse, or add some, and burn more calories even while at rest.

[TandemWalker]

@Nick17- I couldn't agree more. For anyone who is not on a body-building quest but wants to tone up and build up muscle mass, resistance bands will work their magic. I'm not so sure that cardio only burns calories.After a year after having resumed my walk/jog interval routine, I can assure you that my leg muscles are nothing like what they used to look like. I have indeed toned up. You can do cardio with bands too, thus getting double the benefit! I  have a rowing machine, but enjoy rowing using the bands more than the machine!

[Nick17]

@TandemWalkerLet me clarify my comment about cardio and breaking down muscle:  Cardio/endurance training will work your type one (slow twitch) muscle fibers only.  Weight training will recruit the Type Two as well as the Type One.  Where you see the breakdown in muscle tissue is typically for those who diet and do excess cardio (calorie deficit)

[TandemWalker]

Thank you @Nick17 , I understand.

[josephz2va]

Generally my schedule is tight, but I add a few things to do daily

• 4:00 AM - 24/7 Fitness Gym - Cardio 30 mins (HR Interval 130-147) and Isolated Muscle Training 45 mins.
• 8:00 AM - 9:30 AM - Work and customer service involving light walks
• 9:30 AM - Fire stairs nearby to walk up ten flights (5 floors), then return down ten flights. Do I have enough energy? Do it again.
• 9:45 AM - 11:00 AM - Work and customer service
• 11:00 - Fire stairs at the cafeteria five flights (2 floors), eat light, return down fire stairs. Stroll past the office to the ten flights (5 floors) Gets my quadriceps worked up.
• 12:00 PM - 5:00 PM - Repeat AM
• 6:00 PM - 24/7 Fitness Gym - Cardio 30 mins (HR Interval 130-147) and Isolated Muscle Training 45 mins.
• See where I am in the 3400 calories (Doubt I can get 4,000 calories this week)

[Martinatk]

I just started using my Fitbit this week and realized that I have alot of time doing nothing.  I used to think that I was pretty active at work.  I do walk about 4 miles every evening but just started walking during my lunch break and try to go outside mid afternoon as well.  I also park as far away from the office so i get a few extra steps in as well.  Instead of calling others in the office, I actually get up and walk to where they are.  

[samtaracollier]

Hello Kameleahn,

I'm a desk worker as well, and I struggle with finding the time to work out and get my steps in. I'm on the 7th floor and try and walk up the stairs too. It sounds like you're doing a great job with all the walking. I average about the same. 

What's worked for me is adjusting my diet. I'm not on a "diet" but I've definitely changed my eating habits. I eat more greens, lean meats, brown rice, brown bread, etc. I didn't read through all of the comments so someone else might have said this already, but this has really worked for me. It's hard, and it takes commitment and willpower, but after a couple weeks, I don't crave the junk anymore. And drinking enough water really helps. 

If you can get to the gym, resistance training is great too as muscle burns more calories than fat. 

Hope this helps and good luck!

Sam

[ServingSpoon89]

I also work at a desk. I set my fitbit flex alarm to go off every hour. When my wrist vibrates, I make sure I get up and at least walk either around the area, bathroom, or refill my water bottle.

[gmurtie]

I found this app for my phone called Stand Up!  You set a reminder every 30 minutes or hour or whenever and it sends you a message to get up and move around.  It's free unless you want custom sounds.  I'm stuck at a desk most of the time so it's a good reminder to move around some.  I have some resistance bands at work and a Step Stretch.  There are some good deskercise websites out there too.  Being at a desk sucks but so does doing stuctural steel work in the middle of February.  George

[ac7ss]

I work in a rail control center. (See my picture). I am sitting for 11 hours between my commute and work. I do try to get up and pace when it slows down, but I have a co-worker on the other side of the glass (bus control center) that walks around his control room and one of his co-workers is getting annoyed at him. I am not going to start this.
I don't get a lunch hour (or any breaks away from the console for that matter.) So walking around the block (1 mile) is out of the question.
I average 12,000 steps a day by taking time for a walk from home (90 minute 5 mile loop "around the block") instead of watching TV. Sometimes traffic is good, and I can get some extra before work with a leisurely mile walk.

[GarudaGirl]

I have the same problem with being in a sedentary job. I'm a teacher, but I am working one on one with students all day in my office. I try to make excuses to go downstairs and then walk up the three flights to my office. Whenever we have a break, I walk a lap around campus. Just now, I walked up and down the stairs at my house about 10 times. Now that I have my Charge and can see my numbers without looking on my phone, I am more motivated. I didn't really like having to bring my phone everywhere when I had a different tracker.

[pdon]

I have a desk job, as well. My office is set up in a square shape, and has two floors. About once an hour, I get up and do a loop around the offices in my floor. Which gives me about an extra 200 steps. 2-3 times a day, I do a loop of both floors and use the stairs in both directions. I park in the back of the parking lot. I take the long way around the office to use the bathroom, or I use the bathroom on another floor. I walk in place when waiting for a fax to go through, while I'm doing copies, or when I'm waiting for the microwave at lunch. When the weather permits, I go on a walk during my lunch break. I've been hitting 5-6000 steps by quitting time most days of the week. I still have to go on roughly a 30 minute brisk walk after I get home, but adding in the extra movement during my work day has helped me hit my goals pretty consistently.