Increase step count - desk job

[Lyndz13]

Hey everyone,

Looking for some advice and tips. I am an accountant and literally sit at my desk for hours on end.  I have upped my step count by ensuring I get the 250 steps per hour, although sometimes workload dictates no movement. 

I also park in the furthers spot in the car park. I live about 30 miles from my work so walking isn't an option. 

I spend 45 mins in the gym doing some sort of cardio that will add steps whether its treadmill/stairmaster but with all this I'm only around 6k-8k.

One evening after my gym session me and friend went for a walk and got to 25k steps but it was a 2 hour walk at 10pm at night as I'm in the gym until 9.30pm. 

Looking for some tips to get some extra steps in...how many do you get and how do you do it?

[GershonSurge]

@Lyndz13,

In another post, you said you are working 12 hour days. Since you have meetings, I assume you are working for someone else.

This will sound harsh, but it's true.

The body doesn't accept excuses. I read an old study that said that people doing mental work can't work more than six hours a day including breaks. I was writing books at the time and working long hours. I streamlined my work and found I could do as much in six hours as I could in twelve. I'd work for 15 minutes at a time and take a 7-minute break for a short walk. It was amazing how many more words I wrote in a six-hour day than I'd been writing in a 12-hour day.

You may need to revamp your lifestyle, including finding a healthier work environment. If you don't do it voluntarily, your body will eventually force your hand.

Meanwhile, I suggest forgetting strength training for now and devoting your exercise time to walking. Instead of going to the gym, which takes travel time, check the thrift stores for an inexpensive treadmill if it's not safe to walk outside. 

Your body needs surprisingly little exercise to stay healthy, but it gets sick with sitting time. You can do as well by focusing on activity minutes at any level instead of focusing on steps. For example, doing dishes may be as healthy as walking for the same time. If you need research support, Google sedentary physiology. 

[NellyG]

Is a treadmill desk an option for you?

[oh_suzanney]

Get a standing desk!

[Lyndz13]

Hi Thanks for the reply.

You are correct. I work ALOT. I am looking for another position hwoever as the breadwinner, I cant just "sack" it. 

I do have a treadmill in the garage that I have been using at the end of the night to get my steps up.  Was justlooking for tips to try to get my step count up during the day so that I don't have to work into the middle of night just getting steps x

[Lyndz13]

Unfortunately not, nor is a standing desk. Already asked. I am actually quite small (5ft) so I've just been taking my heels off and standing at my desk for 5-10 minute intervals.

Another option I am investigating is the desk tidy thing that rises,, rather than the full desk. (Hope that makes sense)

[Lyndz13]

If only that was an option

[oh_suzanney]

Yes! That's what I have - I have a desk that can be either sitting or standing. 

[MarciM]

@Lyndz13How much time do you spend on conference calls or in 1:1s with people? I work long day too, but I take as many conference calls as I can on my mobile while walking and I encourage people to do walking 1:1s. Encouraging and educating others on the importance of movement throughout the day has made it easy for me to get my steps in and create a healthier work place. There are a ton of studies about the benefits of walking, more creative problem solving being one of them, so I use that as reasoning to talk calls while I walk. I hope that helps. 

[Baltoscott]

Agreeing with @MarciM, I'm a lawyer and have a desk job but a lot of my work involves conference calls.  I'm usually on my feet for most of those pacing.  I work on the 7th floor of my building and usually only take the elevator if I'm with a group and we are in a conversation.  Walk up and down stairs and around the building to meetings or to talk to coworkers.  Make sure I get up about 10 minutes every hour (doesn't always happen, but often your brain works better with a few minutes off every hour anyway), usually walk to lunch at one of three salad bars that are around 1/2 to a mile away from where I work.

You can also try a desk cycle.  I don't use mine as much as I used to, but it is better than nothing when you feel you cannot leave your desk.  Your Fitbit won't count your steps with that unless you put it in your pocket, though 😉

[Esya]

Also try to be creative with how you get your steps at work. When you have to use the toilet, use one in a different wing or on a different floor. Same for printing documents. If you have a question, see if you can walk to the person and ask them face to face. I simply get up and walk around every hour, as it will help with my focus for the rest of the hour.

[DanielleinDC]

I have a convertible sit-stand desk, but much of my work has to be done sitting down. (I'm a transcriptionist, and believe me, I tried working the foot pedal standing; it didn't really feel right.) But I force myself to get up once or twice an hour to get up and walk. 

I'm lucky that I live in a city and get steps walking to and from the buses. I guess that's not an option for you.

[Whyshoshoni]

I know your dilemma well.  As others have suggested, if possible, rely more on face time with others and less on email.  Print one document at a time, to the printer furthest from your desk.  Use the stairs.  When you use a restroom out of your immediate area, add some extra steps in each time.  An extra 100 steps several times a Day adds up.

How about walking during your lunch break?  I try to do that, and then eat my lunch while I’m working at my desk.  Do you have coworkers who are also aware of the problems from sitting for long periods?  A couple of my teammates and I sometimes have ‘mobile meetings’ when we don’t need to be tethered to our computers and phones.  Start a lunchtime yoga group with coworkers.  

Ask again for a standing desk.  If company doesn’t want to pop for the expensive models, may they will for a convertible desktop model.  I asked my boss a couple months ago and was told a doctor’s note was required.  However, just yesterday management agreed to purchase convertible standing desks (and wireless mouse and ergonomic keyboard) for all employees who want one.  We can only get this model, but serves the purpose well (several coworkers already have one).

https://www.varidesk.com/products/standing-desk-pro-plus?o=Size:36%20inch;Color:Black&c3ch=PLA&c3nid...

if employer won’t pop, perhaps he will cover half the cost.  Also check your health insurer or any professional organization you may belong to ... they often provide hefty discounts to gyms or other health improvement items. 

Trying to to get those final steps in at the end of the night?  Crank up the music and dance around the house!

good luck!  With perseverance and imagination, you should be able to increase steps significantly.

[Baltoscott]

@Whyshoshoni — I’ve got a different model varidesk at home.  Very easy to get up an down, so you can sit and stand when you want.  Really like it.

[Grey14Me]

 Your long work days sound rough and your dedication to exercising is inspiring.  I'm a programmer, so I'm generally desk-bound as well.  I've been gradually adding steps to my work day as I could come up with ways to do so.

1) It helps me to work in as many quick trips as possible--trot off to someone's office to ask a question, trips to the printer, bathroom, etc.  I've just completed a 1-year program geared toward preventing type 2 diabetes and we were told to aim for at least 2 minutes of moving about every half hour.  I now rocket from my desk for a quick walk up the hall and back as close to every 30 minutes as I can.   Maybe add a circuit around the parking lot on the way to and from your car?

2) Your long hours should have some built-in breaks, whether your employer has specified that or not.  Take those breaks and take a walk.  Take reasonable breaks with the idea that it's easier to get forgiveness than permission.  I am in the office part of a manufacturing plant.  Breaks are a built-in part of the work schedule for hourly workers; breaks tend to be unmentioned for office workers, but with 10-12 hour work days you NEED breaks.  They will make you more effective as a worker.  I actually think about my work and plan tasks while I walk so I'm not robbing my employer when I'm on the move.

3) When I walk, I walk fast.  That often means I get some Fitbit activity minutes for my walking.  Yay!  My steps are doing double duty!  To me the activity minutes are even more desirable than the steps.

4) Some days it just doesn't happen and I'm OK with that since most days I meet fitness goals.  Some days are full of meetings, conference calls, things I have to be focused on and attentive about.  It's all OK.

5) My employer is actually quite supportive of employee health and fitness with an eye to a) reducing insurance costs, b) reducing absences due to sickness and injury, c) and as a relatively inexpensive way to boost employee morale and goodwill.  Maybe you and your co-workers can begin to present your requests for time/standing desks/etc. in that light to get more buy-in from your company?

[Whyshoshoni]

@Baltoscott - so glad to hear that you really like your Varidesk!  The model we are getting is also adjustable for standing or sitting.  I’m psyched up and can’t wait to get it and start using it!