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Sneaky excercise in office


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Anyone have any ideas for excercise I can do at my desk... without it looking obvious lol!

Ideally something for abs and/or hips - looking for weight loss and toning :)

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I'm not sure what you can do that would be stealthy.  I try to get up and walk around as much as I can.  For instance rather than call the co-worker down the hall, I get up and go talk to him.  If I need to use the restroom I use the stairs to go to the one on a different floor. 

It's quite obvious and not sneaky, but I also have an exercise ball that I sit on instead of a chair.  It seems to be good for my posture and since I can listen to music at my desk I tend to "move to the music" while I work on the computer.

I've done booty exercises as well as abs when I worked. Most were clenches and isometric holds, small movements. I know it sounds wierd but it helped.

Tough to get in anything worthwhile in that environment. But I'll toss this out there for giggles. We have a somewhat large office, around 25'x25'. Just a few weeks ago when we had snow days I was walking my 10k steps in the office, diagonal from corner to corner. My co-workers think I am crazy. Pacing for 5 miles at 3mph on a tiny strip of carpet is a bit nuts but I did it more than once.

I think the biggest thing you can do for a desk job is get up at least once an hour. Set a timer if you need to. Walking's good, stairs are better, plyometrics are even better (jumping jacks in the stairwell). Sitting slows your metabolism way down, so when you get up at the end of the day, you have no energy to spare, even though you haven't done anything remotely taxing throughout the day.

None of these are huge calorie burners so none do I log but I do the following

1. Take stairs all teh time at work

2. pace during phone calls

3. occasionally do a angled push up agaist my desk if my boss is rambling on the phone

4. Take a breif walk at lunch time

5 kegels (ok not much for fitness but good for your sex life)

 

But on top of all this you do need a real exercise program

 

Original Post by baltimoreamt:


5 kegels (ok not much for fitness but good for your sex life)

Do kegels work for boys too?  Aha!  Just googled and it is definitely a good thing for them too!  Learn something new everyday. :)

Original Post by cnichols2000:

I think the biggest thing you can do for a desk job is get up at least once an hour. Set a timer if you need to. Walking's good, stairs are better, plyometrics are even better (jumping jacks in the stairwell). Sitting slows your metabolism way down, so when you get up at the end of the day, you have no energy to spare, even though you haven't done anything remotely taxing throughout the day.


Omg. That totally explains it-I am always so confused as to why I'm wiped at the end of a day of doing nothing. Thanks :)

When I'm standing behind the counter I go on my toes and back down for the legs-and if I lean on a wall I can slide down and hold in a sitting position for the thighs

When I'm sitting at my desk I do leg lifts under my desk.  I also hold them up as high as I can (90 degree angle at waist) for as long as I can to work the muscles as much as possible.  I also get up from my desk to get every print one at a time rather than printing a bunch of papers and getting them all at once...this makes me get up from my desk much more than I would have before doing this.  Drinking lots of water also makes me go to the bathroom more often and I use the washroom on the floor upstairs from mine.  I take the stairs rather than the elevator too when coming and leaving work.  hope this helps.

Original Post by reissue:

Tough to get in anything worthwhile in that environment. But I'll toss this out there for giggles. We have a somewhat large office, around 25'x25'. Just a few weeks ago when we had snow days I was walking my 10k steps in the office, diagonal from corner to corner. My co-workers think I am crazy. Pacing for 5 miles at 3mph on a tiny strip of carpet is a bit nuts but I did it more than once.

This is what I do and I climb 4 flights of stairs to use the toilet every hour (I drink so much water, I HAVE to go every hour), then I take the longest way back to office at a very quick pace.

While sitting at your desk, shake your leg constantly.

Hold your stomach muscles in and count to 20 then relax and repeat.

 

I set a timer (silent one) for 20 minutes. Every 20 minutes I do 20 reps of either squats, lunges or arm exercises. By the end of the day, thats 8 sets of 20 squats and 20 lunges -- pretty good for the lower body. I was pretty shy about squats at first so I did them in the bathroom stall. Workplace exercise keeps you alert and takes basically no time -- if you don't try to hide it you might actually inspire others!
#11  
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Original Post by mcinnerney:

I set a timer (silent one) for 20 minutes. Every 20 minutes I do 20 reps of either squats, lunges or arm exercises. By the end of the day, thats 8 sets of 20 squats and 20 lunges -- pretty good for the lower body. I was pretty shy about squats at first so I did them in the bathroom stall. Workplace exercise keeps you alert and takes basically no time -- if you don't try to hide it you might actually inspire others!

I drink enough water that I go to the restroom quite often, and I'll do squats each time I go.  I hadn't thought of lunges; I'll have to try that.  Thanks for the idea! :o)

#12  
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Yes, they say "fidgeting" helps you burn a few more calories, like Reissue shaking their leg.  I tap my foot/feet, or bounce my legs or move them around in other ways like keeping my feet apart but moving my knees together and then away.  I also keep a pair of hand weights at my desk to use while I'm on the phone.

You could also do desk or bathroom counter push-ups.  Keep your back straight and use your core muscles to keep it that way.  Great for the arms too.

Tighten up your gut .. hold for 10 counts.  Repeat whenever you think of it throughout the day.

Rather than just jiggle your foot or leg, march in place under your desk.

Ab Twists: Hold a water bottle or book at chest level and, keep the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.

Stand Ups: Sit on edge of chair.  Rise to almost standing position.  Sit back down taking as long as you can to get there.  Repeat for as much time as you can.

Air Punches:  This is simply throwing punches in the air.  Boxing with nobody. :)

I agree, be a little less shy and you may inspire a co-worker.

#14  
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Can you swap your desk chair out for an exercise ball? That will keep your core working the entire time you're at your desk. Plus then you can use it to sneak in a few of what ever exercises you can, just roll back and do a few crunches while you're waiting for a file to download, or an email to send, or a web page to open....

 

 

Love this topic! I do isometric exercises at my desk that are not noticeable to anyone.

1. Squeeze glutes in really tight and hold, then release. Repeat. You can change it up by holding for longer amounts of time, or doing more rapid squeezes. 

2. Contract your ab muscles. (imagine drawing your bellybutton in to your spine)

3. Press your palms together in the middle of your chest. Really press.

4. Hook your fingertips together in the front of your chest and try to pull your arms away from each other.

 

I don't think any of these are serious calorie burners, but every little bit of activity helps. I recommend the other things people here listed as well -- take the stairs, walk to a co-workers desk. Also, when I have things to cart around the building, I will carry them myself and make several trips rather than use a cart.

Thank you for all of the replies

I have since taken up weight training - not so keen on cardio but I do steps and jump jope.

I am the biggest fidget at work (my collegue who sits next to me is often saying I am worse than her kid. Hopefully that will keep the motabalism up a little at work - I try to find reasons to get up when I can.

 

Thanks again!

#17  
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I like to sneak in squats when I go to the bathroom. 10 or so per visit quickly adds up :)
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