How do You Excercise, When You sit at a desk All day
 

Help me!!! I'm a receptionist and I sit on my butt allll day. With the few exceptions: getting and sorting out mail, making coffe in the kitchen, and trips to the restroom. Anybody have tips on how to put more activity into my daily routine. I do work out after work and take walks on my lunch, but I feel as if I could be doing more throughout the day. Thanks!!!:carrot:

I sent you a PM with a list of stuff to do at your desk. Hope it helps.

I work in a call centre, so I am stuck on my fat bum all day!!! I have an hour for lunch, and we are fortunate to have a gym as well as interesting walks to do. So I aim for half an hour exercise at lunch. And then I do an hour in the evening at the gym.

I try to make my weekends very active to make up for my sedentary job.

Chair squats are something you can do throughout the day. Do 5-10 at a time and you'll have a firm bum in no time! I think I need to follow my own advice, lmao

Hi Northerbelle,
I am new to this website and I love it. I was wondering if you would mind sending me a list too of things you could do at your desk. I would totally appreciate it. Lotsa Hugs
Peg

I'm at my desk all day too, and I find if I let myself "sit" for too long, I won't have the energy to get up very often. I make an effort to make small trips every so often, or even just stand up in my cubicle for a few minutes while working on something. I don't imagine it burns too many extra calories, but it makes me feel more energized and makes me feel like I want to get out for that walk at lunch.

Any chance of the tips sent my way too, please? Thank you. :D
The using the stairs and parking car further away are good ones.
I can just about manage the stairs in work if I have to... when the lift broke down recently I had no choice... oh dear, me crawling the last 5 or 6 steps, it wasn't pretty. :(

I would also love a copy of that list of things that can be done while sitting at a desk all day...

I work in a call center and hate all the sitting I do!!

I get out for a run at lunch, I lift weights and go to kickboxing classes on an evening. But mainly get out at lunch time, it makes you so much more productive in the afternoon too!

I too sit on my butt all day. and when i decided it was time to lose weight, i decided to walk on my lunch break. i walk a mile a day every day during lunch. I also try to add an extra lap (which is a tenth of a mile) to each week. I have been doing this for 4 weeks now. I am doing 13 laps at lunch this week. (i'm a lap behind). and i started back to the gym 3 times a week this week too. I am eager to get my weight loss on track. I have only lost 2 1/2 pounds this month. true, i may have gained some muscle like people at work tell me, but i want to see the numbers go down on the scale too.

Me too!
 

Any chance you could post the desk exercises?

I just logged on (after doing 20 crunches and 20 jumping jacks in my office) ;) to ask if doing those intermittently all day would be helpful, and here was this post!

:D

Try and get up once every hour, even if it is only for stretching. When no one is around I do push-ups against the desk, squats over my chair. If you drink a lot of water you have to run to the bathroom all the time and I like to RUN there, which makes people think that either I am crazy or I really have to go!

Hello Ladies,

I Am Another On The The But In The Office Allday. My Problem Is That I Dont Get A Lunch Break I Have To Stay In The Office To Handle Any Deals , In Return They Pay A Straight 8 Hours....sooo No Time To Get Up And Walk, Although I Have Made Legs Very Sore Just By Sitting In The Chair Doing Leg Raises Under The Desk, I Would Love To Hear Those Other Tips Though

Thanks Terra

if you can bring your own "chair" in -- I suggest bringing in a stability ball--merely sitting on it works your butt & back muscles as you try to maintain balance & you can squeeze in a few toning exercises every now and then when you have the chance.

Another thing is if you talk to co-workers, walk on over to their space instead of calling them up.

I would love that list as well!

I sit at my desk all day, I aim to go for a walk around town in my hour lunch break!

I get up as often as I can and nip to the loo, walk to the printer most of the time just to keep active!

I've been out of town for a while, so haven't been reading the posts. Here is the list if it fits

OFFICE WORKOUT

OFFICE STRETCHES
1. Sit on edge of chair; firmly grip the back and straighten arms; keeping back straight, let upper body pull you forward to stretch shoulders, upper back and chest

2. Sit back in chair, legs at right angles; reach up with hands, stretching arms; keeping arms over head and parallel, bend forward so that chest is to thighs; lower arms so that they are dangling down your legs

3. Sit back in chair; reach up with one hand as the other falls down to the side; bend slightly from the waist

4. Sit back in chair; hands behind head; pull elbows back as far as possible stretching upper back

5. Sit back in chair; one elbow bent and hand down the back; clasp elbow with other hand and stretch- flexibility in shoulders and stretches triceps in upper arm

6. Sit back in chair; with hands clasped overhead, lean from the waist to the left then the right; stretches middle back and sides

7. Standing about 3 feet behind chair holding top of chair; lean forward with feet together until you feel a stretch in the back of lower legs; then right foot forward, left foot back, knees bent; lean forward and stretch; alternate legs

8. Right foot on chair, left hand on right knee, right hand on waist; look over right shoulder; twist back without straining; stretches lower back and stomach muscles; do other side

9. Face away from the chair; foot on chair; bend front foot and knee; do a quad stretch; other leg

Arm Reaches: Raise your arms over your head and try to touch the ceiling. Then slowly bend forward and touch the floor, or beyond your toes.

Side Bends: While seated, gently bend to the left and reach for the floor with your left hand. Hold the position, and then return to centre and repeat for the right side.

Shoulder Rolls: Imagine there is a pencil attached to each of your shoulders. Draw a big 'O' to open your chest. Do
10 to the front, and then 10 to the back.

Leg Lifts and Ankle Flexes: Lift one or both legs off the floor and point and flex your toes. After flexing, you can also do ankle rolls, by drawing circles with your toes.

Toe Pointing: Place both heels on the floor, hip-width apart, and swing your toes in, then out.

Knee Lifts: Hold your right shin and lift your knee to your chest while curling your back forward (think nose to knee). Repeat on the left.

Forward Bend: While seated, bend forward from the hips and let your hands fall to the floor. Relax into the stretch.


OFFICE STRENGTHENERS
1. Sitting on chair, grip side of chair; lift knees to less than chest level, keeping butt on chair; if you feel a pull in your lower back, lower your knees; swivel your legs to alternate sides; lifting your legs contracts abs and strengthens quads; side to side includes side abs

2. Sit back in chair; raise arms to just below shoulder level, bending elbows; lift one knee to chest as you swing opposite elbow to meet it; swing the other way; elbow to knee; strengthens the abs, works the quads and hamstrings, stretches the shoulders

3. Sit back in chair; grip the seat; raise one leg out front and flex foot; move leg outward, back to center then down; do other leg; tones the thighs

4. Stand with back straight; do a shallow knee bend; buttocks not below knee level

5. Sit back in chair; hold a book; arm up and drop down the back; opposite hand supporting elbow; raise and lower; strengthens triceps

6. Sit back in chair; with palm up, hold a book level with knee; opposite hand supporting elbow; raise book to shoulder then lower it; strengthens biceps

7. Sit back in chair; book in each hand; arms down to sides; raise arms to shoulder height, keeping arms straight

8. Sit in chair; legs apart; lean forward; rest one elbow on thigh; holding a book, dangle arm down the leg then lift book to chest; up and down

9. Sit in chair; lean forward; knees together; arms down to sides; holding books; bend elbows to lift arms, bringing books to chest level, while elbows are at shoulder level; works the triceps, shoulders and upper back

ISOMETRICS hold 5-10 seconds
1. Sit in chair; knees apart; lean forward; push with your hands on the insides of the opposite knees

2. Sit in chair; knees apart; lean forward; push down with your hands on your upper thighs to strengthen triceps and upper back

3. Sit in chair; clasp hands behing head; drop chin to chest and push head up against your hands; tones forearms and neck

4. Sit in chair; with one hand on the side of your head, push sideways opposing the push with your head; strengthens neck and shoulder muscles

5. Sit in chair; reach over the top of your head and pull down your hand, opposing the motion with your head; develops forearms and neck

AEROBICS
1. Warmup: sit in chair; reach upward with alternating arms; shift to reaching sideways across the body on a diagonal; then reach across body keeping arm parallel to floor; then reach to the floor from side to side

2. Sit in chair; form loose fists; arms straight up then fists down to almost touching shoulders; arms in unison

3. Sit in chair; loose fists; palms towards floor; arms at shoulder height; bend elbows so that fists are parallel to body then slightly above shoulder height

4. Sit in chair; loose fists; palms to floor; arms straight out in front at shoulder height; fists in and out of chest by bending elbows; then as fist go out, flare them so that palms face the ceiling

5. Sit in chair; loose fists; arms out to sides at shoulder level; bend elbows so that fists go in and out of ear; upper arms stay stationary; same thing but arms to front and fist go in and out of shoulders

6. Sit in chair; legs apart; arms straight to sides (no fists); palms to floor; swing arms to cross each other in front of you; raise one leg at a time so that leg goes up when hands cross; leg kicks sitting down; gradually work your arms so that they cross above your head; alternate flexing and pointing your feet

7. Sit in chair; extend right arm to right side; bend left arm in front; loose fists; swing arms together from side to side, looking in the same direction; at the same time raise alternate knees; release fists and raise alternate straight legs (same side as you are looking)

8. Sit in chair; loose fists; raise arms up and down as though lifting weights while raising alternate straight legs

9. Sit in chair; loose fists; arms to front at shoulder level; raise fists to front then down to back, while lifting alternate straight legs

COOL DOWN
1. Sit in chair; shoulder shrugs- 5 on each side, 10 both at the same time

2. Sit in chair; chin to chest; roll side to side