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  1. #1
    Registered User RonRunner's Avatar
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    Red face How do you get exercise while working at the office every day ?

    I’m asking this question because I gained a bit of weight from nearly 15 years at the office.

    I also suffer from backpain and neckpain. I’m already using a height adjustable standing desk and trying to do exercises for the neck and back.

    I would like to hear about your solutions to avoid sedentary desk work and lose weight.

    Thanks in advance to every reply
    Ron
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    Go to the gym at lunch time.

    IMO things like standing desks are like a band aid on a severed limb. You need a properly targeted resistance training routine which you do at least 3 days a week for at least 45 minutes each time.

    My solution to posture, weight management, preventing age related muscle loss etc. is to do exactly that. A well balanced routine like Fierce 5 - plus maybe some extra isolation movements like overhead shrugs and hip abductions may help deal with problematic muscles.
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  3. #3
    pay the iron price SuffolkPunch's Avatar
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    By the way, keep links out of your signature please, it will be taken to be spam advertising which is not allowed on this forum.
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    Weak and foolish OldFartTom's Avatar
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    Current job I exercise in a gym near to work which opens at 06:00.

    In a previous job the gym was in the basement of the same buildings so lunch was possible (and my hours were a little flexible as I was judged on achievement not hours keeping a chair warm).

    It's just juggling "life", there's no magic answer. How important is this for you?
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted Monday Oct 28th@76.8, Dec 7th@73.4, target 69.x Kg.
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  5. #5
    Registered User snailsrus's Avatar
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    Originally Posted by RonRunner View Post
    I’m asking this question because I gained a bit of weight from nearly 15 years at the office.

    I also suffer from backpain and neckpain. I’m already using a height adjustable standing desk and trying to do exercises for the neck and back.

    I would like to hear about your solutions to avoid sedentary desk work and lose weight.

    Thanks in advance to every reply
    Ron
    Eat less if you just want to lose weight no gym needed

    I have a job where I sit all day, I just go after work, when I have court we have crappy chairs but I just do yoga and that helps
    Last edited by snailsrus; 12-03-2019 at 04:27 AM.
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    Make time to go to the gym. Get up earlier if you have to.

    Or whatever time you think you may want to workout.

    Morning workout may improve your mood and how you feel the rest of the day as well.

    Some people take walks at lunch too, etc.

    If you’re sitting long periods it might not be a bad idea to get up and stretch and move frequently.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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  7. #7
    Registered User RonRunner's Avatar
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    Originally Posted by SuffolkPunch View Post
    Go to the gym at lunch time.

    IMO things like standing desks are like a band aid on a severed limb. You need a properly targeted resistance training routine which you do at least 3 days a week for at least 45 minutes each time.

    My solution to posture, weight management, preventing age related muscle loss etc. is to do exactly that. A well balanced routine like Fierce 5 - plus maybe some extra isolation movements like overhead shrugs and hip abductions may help deal with problematic muscles.
    Hi, tnx for letting me know at the other thread
    --> I'm quite new to this forum and couldn't find this thread and thought it was gone ^^
    And thanks for the reply - I'll be working on a plan for my exercise rutines for the coming year
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  8. #8
    Registered User Hutrapper's Avatar
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    I am up at 4:45, in gym by 5:30, at work by 7.

    And use diet to simply lose weight.
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  9. #9
    Registered User bicepliberator's Avatar
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    if you spend 8+ hours at a desk, standing and staying mobile will definitely help but agree with responses that more is needed: making time for regular exercise and keeping your diet on point will help.

    I spend lots of desk time (8hrs roughly). I do the following when I'm on point. I work from home.
    1. Regularly stretch. This just feels good. Also wakes me up in the morning while I make coffee. Outside of morning stretch I do it to think. I get up and pace and stretch.
    2. Mix in pushups or pullups throughout the day. I used to do 10 sets of 15 pushups by end of day. (working on injury, I don't do this right now)
    3. Cut off work at 5pm. 5 - 6pm is when I workout
    4. Eat small lunches, vegetable focused. This just works for me. I like to be starving for food later and I will destroy carbs unless I make this agreement with myself.

    Lastly, I try to optimize for amazing sleep. When I get amazing sleep, I usually have an amazing day no matter how average it is. When I get poor sleep, even good days are bad. Then I tend to cope with garbage food and skipping workouts. It took me a few years but a good night's sleep is *probably* the biggest variable to how good or bad my day will be.
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  10. #10
    Registered User saxnbass's Avatar
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    If you want to go to the gym, you make time to go to the gym. Here's my morning routine:

    Alarm goes off at 03:30
    At the gym when they open at 04:00
    Workout
    Go home, eat, clean up, get ready for work
    Leave house to go to work at 06:30
    In the office and start work at 07:30
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