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Getting Back Into Shape While At The Office?

timothy posted more than 11 years ago | from the woody-allen-in-bananas dept.

Businesses 1488

rhuntley12 writes "Personally, I sit at a computer desk for 10 hours a day with very little actual work. I've also started to get a little belly and out of shape. I know it's real bad in my office, especially with all the beer I consume. What do you do to stay in shape? Any secrets? Recently I've started to do sit ups, push ups, and running up and down the stairs. I get a lot of odd looks, and would prefer something that doesn't make the whole office stare at me. I've looked through some websites with equipment, but it's all serious equipment I can't/won't lug into work. Any suggestions?"

Sorry! There are no comments related to the filter you selected.

FP? (-1, Troll)

Anonymous Coward | more than 11 years ago | (#6502414)

Fuck, when am i going to get a FP???????

Attention fucking lardass: (-1, Troll)

Anonymous Coward | more than 11 years ago | (#6502415)

You're doomed. Just commit suicide. Thanks.

Re:Attention fucking lardass: (-1, Offtopic)

Unit3 (10444) | more than 11 years ago | (#6502489)

You're doomed. Just commit suicide. Thanks.

You just know this guy weighs over 300 pounds and is sitting at home with a bag of cheetos on his gut searching Google [google.com] and posting anonymous insults on Slashdot to make himself feel better. ;P

Let's make a deal (5, Funny)

krog (25663) | more than 11 years ago | (#6502421)

Eureka! I've got it.

We can switch lives. I bike everywhere, including to work, so exercise is omnipresent. How about I take your job drinking beer ten hours a day, and you get some exercise. To keep it fair we can split our pay evenly. You can even fuck my girlfriend sometimes (again, good exercise).

Now, does your workplace have taps, or is it all bottled beer? Domestic or imported? Is there a good bitter or porter there? I must know these things before we continue.

You're welcome.

Re:Let's make a deal (2, Funny)

Anonymous Coward | more than 11 years ago | (#6502446)

You can even fuck my girlfriend sometimes

Uh, that reminds me, I've been meaning to tell ya somethin' dude...

Here's a though (1)

Raul654 (453029) | more than 11 years ago | (#6502498)

I believe on southpark, they call that 'bear with wide canyon'

Re:Let's make a deal (5, Funny)

chowdmouse (155597) | more than 11 years ago | (#6502509)

Shucks! Beats the hell out of Atkins. Send picture of girlfriend and bike. We'll talk.

Secret to losing weight... (5, Funny)

PantyChewer (557598) | more than 11 years ago | (#6502425)

Eat less, Shit more

Eh? (3, Funny)

MisterFancypants (615129) | more than 11 years ago | (#6502427)

Your also started to get a little belly and out of shape

I have? I haven't noticed. Do these pants make my ass look big?

Re:Eh? (1)

anonicon (215837) | more than 11 years ago | (#6502525)

Please mod parent up. In-f*cking-credibly funny.

Get up and walk. (5, Informative)

doppleganger871 (303020) | more than 11 years ago | (#6502430)

Simple. Get up and walk around. Contrary to all the paid ads on tv... just burning calories will take weight off. You don't have to target yer stomach if you wanna lose a gut. Targeting exersize is for building/toning muscle groups.

Re:Get up and walk. (0)

Anonymous Coward | more than 11 years ago | (#6502535)

I found this book [amazon.com] to be quite helpful. The regemin described actually has a salutory psycholocial effect too. Don't believe any of the rumors about this being some sort of Falun-Gong cult. And my boyfriend says my sphincter has never been tighter!

Re:Get up and walk. (4, Insightful)

Jucius Maximus (229128) | more than 11 years ago | (#6502579)

"Contrary to all the paid ads on tv... just burning calories will take weight off. "

And lay off the carbohydrates too. This might start a flame war (Atkins diet arguments and such.) You should lay of the bread, chips, orange juice, and other things that have a lot of carbs. This stuff gets absorbed by your body and makes you fat. Actual fat is more or less just passing through and makes it into the toilet with your centrum multivitamin.

Cutting back on the carbohydrates and stepping up on the exercise is really what makes the difference.

Now, would anyone with a better understanding of dietary values care to correct me?

You could.... (0, Redundant)

gorjusborg (603799) | more than 11 years ago | (#6502433)

Go home and exercise?

I personally prefer.... (0)

222 (551054) | more than 11 years ago | (#6502438)

instigating a full scale, all office FLOPPY DISK WAR!

Exercise bike built into executive chair (1)

elviscious (681985) | more than 11 years ago | (#6502439)

I wish I could remember the website that I found this on because I wanted to buy one... but it was an exercise bike that was built into a nice leather chair.

Probably loud as hell, but my knees ache a lot from the heat here so I'd love anything that I could use like that to stretch them out.

The Office? (0)

Anonymous Coward | more than 11 years ago | (#6502442)

What would most slashdot readers know about an office?

I think the question should be , "How to get back in shape while working in my parents basement"

I go to the gym during lunch... (4, Informative)

gatkinso (15975) | more than 11 years ago | (#6502443)

...there are some super hot chicks there, it breaks up the day, and I get a moderate workout in. I only stay for about 45 minutes, but I guess it is better than nothing.

Re:I go to the gym during lunch... (0)

Anonymous Coward | more than 11 years ago | (#6502578)

Soo lessee.. about 5 minutes per hot chick, that's 9 women!! Whew you must be absolutely pooped after your lunchbreak.

drink water! (5, Informative)

Comsn (686413) | more than 11 years ago | (#6502447)

if you drink pop all day, all of the sugar accumulates. try drinking water instead. you should lose a couple pounds after a week or two.

Proclub.com (0)

Foofoobar (318279) | more than 11 years ago | (#6502450)

You can always get a job at the PRO Sports Club, Microsoft's exclusive gym and the largest one in North America :)

Good luck getting them to move toward Linux though... Ive tried.

run (5, Informative)

AssFace (118098) | more than 11 years ago | (#6502452)

there is no secret to losing weight.

you have to burn more calories than you take in.

so either take in less calories (stop drinking all the beer) or burn more (run).

I run in the mornings and am working my way back up to 70 miles a week.
I'm in shape.

funny how those go hand in hand.

Re:run (-1, Flamebait)

edrugtrader (442064) | more than 11 years ago | (#6502588)

but you have an "AssFace"... so its all for moot.

Make your body Open Source! (5, Funny)

Lieutenant_Dan (583843) | more than 11 years ago | (#6502454)

I think it would benefit you not just physically, but also emotionally if you made your body available to the Open Source developer community. Their social integrity, hard work, and yoga expertise would enable to reach those goals you've had since Thanksgiving '96.

It is vital that developers allow the Open Source developer community to dictate their diet, physical exercise regiment, and holistics. Their experience will allow to gain a physique similar to Atlas, Ferrigno, or a trim body like Woody Allen.

Only when we realize the perverse writings of Suzanne Sommers are misguiding the children of our generation, can we free the stranglehold that Starbucks has on society.

Which is nice.

Well (4, Informative)

blitzoid (618964) | more than 11 years ago | (#6502455)

A simple thing you could do is go for a quick job during your lunch break. Of course it would be wise to change clothing, but a quick jog every day can do wonders for you. It's good excersize and you could probably fit it into your current schedule.

And if it's a tech job, just move heavy computers around all day... it looks like real work!

Simple (0)

Anonymous Coward | more than 11 years ago | (#6502456)

Just fidget lots - drum your fingers, tap your feet etc. Uses up 20% more calories than jsut sitting apparently. Also just cut out the fat in your diet etc, maybe go jogging before work.

Drink a lot of coffee... (1, Funny)

Anonymous Coward | more than 11 years ago | (#6502458)

...and jitter uncontrollably. Burns a lot of calories.

Re:Drink a lot of coffee... (1)

lakmiseiru (635364) | more than 11 years ago | (#6502575)

Drinking a lot of coffee will also help you urinate more, which will decrease your body's water content (and thus your weight, at least temporarily). Pure, unadorned black coffee also contains no calories, which makes it "better" for you than beer. So if you drink coffee constantly, you might just lose some weight.

Sounds like a quick trip to a caffeine overdose to me.

Gym (1)

rf0 (159958) | more than 11 years ago | (#6502459)

How about at lunch times walk to the local gym and do something there?


5BX seems to work for me (3, Interesting)

phoneboy (11009) | more than 11 years ago | (#6502460)

I still have a ways to go, myself, but I can tell you it works.


11 minutes a day, can be done just about anywhere. I'd suggest cutting back on the beer a little, and anything else with carbohydrates in it.

-- PhoneBoy

Don't be such a wimp! (0)

Anonymous Coward | more than 11 years ago | (#6502462)

Who cares if the office crew stares?

Just think how embarassed you will be when they stare as you keel over with a startled look on your face from a heart attack!

Umm... (1)

SunBug (31218) | more than 11 years ago | (#6502464)

How about drinking less beer, eating better, and exercising at home?

You can also try simple things like parking in the furthest parking spot in the lot, drinking water instead of coke, and not having a big mac everyday for lunch.

Smart exercise (1)

batkid (448363) | more than 11 years ago | (#6502465)

All you need is a good schedule and a change of habits. Schedule a workout before work, or during lunch. Bike to work instead of driving. Use the stairs instead of the elevator. Instead of 10 beers a day, try 1 to 2 beers.

Good luck

How about absolutley no work (4, Funny)

indole (177514) | more than 11 years ago | (#6502466)

Says he:
Personally, I sit at a computer desk for 10 hours a day with very little actual work.
I'll second that.
(although clicking refresh to constantly reload slashdot feels workish.)

Re:How about absolutley no work (1)

abe ferlman (205607) | more than 11 years ago | (#6502582)

clicking refresh to constantly reload slashdot feels workish

As Dilbert says:

"Quick, get a picture while my forearm is still pumped!"

Re:How about absolutley no work (1)

222 (551054) | more than 11 years ago | (#6502585)

or you could have a script do it for you.

My solution won't work for most of you, but... (4, Interesting)

_Sambo (153114) | more than 11 years ago | (#6502467)

I ride my mountain bike to work. I only live about 4 miles from work, which translates to a 15 minute ride to and from work. It's enough to keep me in pretty good shape.

Oh wait, also give up beer.

Less beer, different modes of transport (1)

incompetent_bitch (519780) | more than 11 years ago | (#6502470)

All that beer has tons of carbs, and unless you're consuming it in the middle of the day (I hope not), then you're most likely just going to sleep with tons of carbs in your body. Cut down on the beer, and also look at how you're getting to and from work. I know when I worked in a different office, I was able to bike to and from work every day. Not only did I feel great from the exercise every morning, but I was less tired and just felt better overall. So, cut down on useless carbs and get some exercise!! Very simple indeed, no fancy books are websites needed.

Re:Less beer, different modes of transport (1)

elviscious (681985) | more than 11 years ago | (#6502565)

What if he's drinking the fancy new low carb beers though?

As you can plainly see from the advertisements you'll be only 4% body fat, just from drinking that. Think of what you'd look like if you exercised?!

While @ the office? (1)

HogGeek (456673) | more than 11 years ago | (#6502471)

I don't think it is practical to "workout" while at work. And I could see your employer compaining, not to mention your co-workers.

I think most people (well, here where I work) work out before / @ lunch / after work.

While not a complete solution (2, Interesting)

Strange Ranger (454494) | more than 11 years ago | (#6502472)

Fidgeting burns calories. [bbc.co.uk]

It has definitely made a difference for me.

exercise while at your desk (1)

emilng (641557) | more than 11 years ago | (#6502473)

If you're sitting at a desk, extend your legs slowly until the are fully extended and then slowly lower them. Keep doing this all day and your lower half can be in a ZZtop video.

Stop drinking beer then... (0)

Anonymous Coward | more than 11 years ago | (#6502475)

You're a male, so all you have to do is reduce your calorie intake.

Seriously, beer has a lot of empty calories, even the light beers aren't all that great. If your drinking to get drunk, use a distilled liquor, like vodka. Much less calories per oz. alcohol.

whatever you do... (-1, Offtopic)

Anonymous Coward | more than 11 years ago | (#6502477)

please DO NOT forget to SHOWER

Suggestions (2, Informative)

deman1985 (684265) | more than 11 years ago | (#6502478)

I find that I like to get up and walk around anytime that I'm not actually typing at my computer. I can do any thinking and other mental work while I'm standing up and when it comes time to make a change to code, I sit down and type

There are always items you can bring in to help maintain strength in your arms-- small weights. The stress relief ball things are good for both stress relief and can work the muscles in your hands to keep them from getting stiff from typing all day.

I'll do occasional stretching exercises briefly while I'm at the office, but unfortuntely nothing that can really be considered a real workout. I do stay in decent shape, however, even after working as a programmer for five years.

What a job! (0)

Tom7 (102298) | more than 11 years ago | (#6502480)

Man, you sit around in front of a computer, drinking beer and not working all day?

Squash ? (1)

JonyEpsilon (662675) | more than 11 years ago | (#6502482)

How about a game of squash at lunchtime ?

Convince your boss to play against you and then you don't even have to get back on time ...

What Exactly is He Trying to Say? (1)

LordYUK (552359) | more than 11 years ago | (#6502484)

"Personally, I sit at a computer desk for 10 hours a day with very little actual work. Your also started to get a little belly and out of shape. I know it's real bad in my office, especially with all the beer I consume."

I'd suggest at least not consuming beer prior to submitting articles to slashdot...

stairs (1)

DNS-and-BIND (461968) | more than 11 years ago | (#6502485)

Good luck with the stairs. I'd love to take the stairs, but at all the buildings I've ever worked in, the stairwell doors lock behind you. I hate waiting for an elevator to go 1 or 2 floors up.

The stairwells are probably locked due to liability issues. Thanks for another one, lawyers. Hope you all are enjoying the golf.

"...very little actual work..." (-1, Troll)

Anonymous Coward | more than 11 years ago | (#6502492)

"Personally, I sit at a computer desk for 10 hours a day with very little actual work."

No wonder white collar jobs are moving overseas!

Exercising and Work (1)

Reiners (74286) | more than 11 years ago | (#6502493)

What I used to do was to just force myself to drop whatever I was doing on the dot at 5:00 PM and go down to the company gym and exercise. This system worked pretty well for me. The point was to just get up and drop what I was doing at 5:00 even though it might take only a minute to finish up. This system also depended on the fact that we had a nice gym in our company building. After I was done, I could always return to my desk and finish up anything, if necessary.

Drink more water! (2, Informative)

BitchAss (146906) | more than 11 years ago | (#6502495)

I've actually lost about 20 lbs over the last 10 months or so. I did a couple of things - none of them hugely affected my lifestyle at all.

1 - gave up caffeine (I know!). I was drinking 3-4 cans of coke a day. I think doing that alone did me a huge deal of good.
2 - drank more water. We have a water filter at work and I'll drink about 3 litres of water a day. You have to pee every 1/2 hour or so, but it flushes your system and helps get rid of all the bad stuff that builds up in there.
3 - go for 1/2 hour walks every day. Nothing strenous

THat's about it. I'm still losing weight, and I feel a lot better. I'm also feeling a lot better now that I don't have my thrice daily cokes.

walk (1)

Jucius Maximus (229128) | more than 11 years ago | (#6502496)

"What do you do to stay in shape? Any secrets, acessories?"

Walk to work. Seriously.

I spend about 70 minutes total walking to and from work each day and it makes all the in the world. It's been two months now I have gotten comments from many people about how it seems that I am slimming down.

I always make sure to walk with shoes that properly support my feet (lovely last-year-model Rockports for 1/10th of $retail at an official outlet store) and keep a brisk pace. It works wonders.

You can do kegel exercises anywhere (1)

twelveinchbrain (312326) | more than 11 years ago | (#6502497)

And your girlfriend will love you for it [geocities.com] .

Workplace (1)

nycsubway (79012) | more than 11 years ago | (#6502499)

What kind of office do you work in where you drink beer all day? How about... you put down the beer, and continue to exercise?

My recommendation: (0)

Anonymous Coward | more than 11 years ago | (#6502501)

Cut back on the beer (drink ice water or black coffee instead), reevaluate what you eat with an eye towards reducing portions (eat less food but eat more often, use Pam instead of vegetable oil, cut down your use of butter/margarine), and take the stairs whenever you have the opportunity. It's generally easier to reduce what you take in rather than trying to work it off, especially when your time for exercise is as limited as it sounds, so I'd start there.

Walk around! (1)

prs_013 (639348) | more than 11 years ago | (#6502502)

There are prgs like 10,000 steps a day which aim to increase your activity by walking and thus reduce your weight AND increase metabolism AND improve health. Dont look at the stomach all the time and feel depressed or feel pressured to do those crunches etc. As you burn calories, you will gradually lose weight. Think of a car.. where do you put the fuel.. and where does it actually burn?

My own recommended tips (5, Interesting)

Dark Paladin (116525) | more than 11 years ago | (#6502504)

First, let me preface this by saying that I am not a doctor, nor do I play one on TV.

I started to worry a bit more about my health when I hit 30 a few short months ago. I've been blessed with a decent matabilism, but even a good burn rate can't help you when you sit on the ass 12 hours a day between home/work/stuff.

So here are my own tips that have kept me pretty good so far:

Eating Habits

Eat more meals a day, smaller amounts. Between 4 and 6 is good. Instead of taking that lunch break and loading up on tons of stuff that just leaves you sluggish, keep some food at your desk. And try to keep it to good stuff. A veggie platter is good with ranch dressing or something like that, maybe even a meat tray with mustards, I like sardines in mustard/tomato sauce with saltines off and on (which is why my coworkers are glad I have my own office).

My personal adage for food is that it's better to eat a bit of something that tastes good, rather than a lot of something that tastes bad. Fats and oils are not the pure enemy - as long as you do it in moderation. I think Jon what's-his-name from Good Eats had a good point back in a slashdot interview when me mentioned people don't eat fats, then they get hungry later. Good point. So veggies good, dressing with veggies good, meat good - don't just have junk food.

And I'm sorry - but loose the beer. I don't drink it myself, but that's because I think it tastes like shit. At least cut down, go lite beer - whatever. It's a lot of calories you don't need.


Again, I have my own office, so about the chime of every hour I'll stop, do some pushups/situps, and go back. Not a lot, but just enough to get the heart pumping a bit. After work, I am again blessed to have a gym right on the campus I work at, so I can hit the treadmill for 30 minutes before I grab my stuff and go home.

If you can't do that, then do what I did at my last job - squeeze it in. Park at the farthest point you can so you have to walk into/out of work. If there's public transportation you can use, do that - if you have to drive all the way in, then park far. Believe it or not, but my last job I parked about a good block oway.

When you go to lunch, don't drive there, walk to it. You know that Jared guy? I don't think he got thin off of the Subways, it was the fact he walked back and forth from the Subway to work every day. Never, never, never use the elevator or escalators - always the stairs. Make less phone calls to co-workers if you can - get up, go walk to them.

Now, I know some people will say "But - I'm a telemarketer/I can't get up/some other excuse". Bullshit. There's always something you can do.

You don't have to change your whole lifestyle, but if your health is important and you want to be more when you're in your retirement than a rotting bag of bones, you have to make the time now. And it's not much - studies I've seen show 30 minutes a day is the rule, but it doesn't always have to be consecutive. A few minutes going up the stairs to a meeting, a little bit walking down the block to your car, maybe you buy an Eyetoy (I had a reader who loved hers [gameforms.com] - the boxing/kung fu games alone should get a good sweat) and play with that, or a Dance Dance Revolution pad for parties. And I will kill for a set of the official Sambe De Amigo maracas - not the cheap ass rip offs. Whatever.

I'm no Richard Simmons (I like women too much), and I'm no Arnold, but I've been able to stay fit enough for wild monkey sex with my wife. I could probably even cut out the treadmill if my family was down here with me just running after my son when he steals my Gameboy Advance SP.

Anyway, that's my take. These may not work for you, and I'm no expert, but hopefully these help.

working out at work (1)

qoncept (599709) | more than 11 years ago | (#6502506)

WOW. First, why do you care if you're getting weird looks. You could simply point at your ass which is not as fat as your coworkers'. Second, how do you work out at work without smelling like an ass for the rest of the day? Which brings us to another option, which is.. Finally, why not just do it at home if at work isn't working out?

electric muscle stimulator (0)

ynosone (656999) | more than 11 years ago | (#6502511)

You should get one of these. You can wear it while you sit at your desk and no one will notice. A friend of mine got washboard abs with one. Whatever someone else might say they won't damage your body.

No easy solution... (3, Informative)

jeeves99 (187755) | more than 11 years ago | (#6502513)

There is no fdisk-like program to delete the beer belly partition. When it comes down to it, the best thing you can do for getting back in shape is to dedicate exercise time each day, or maybe a few days a week. Sitting at your desk doing curlups or pushups or whatever during short break periods is not going to benefit you as much as 30+ minutes of cardio activity will. Though there are conflicting studies, the current idea seems to be that light activity (30 minutes) really does nothing for you.

I've tried those office exercises and even started taking the stairs instead of the elevator and walking home instead of public transit, but nothing improved. Hours on end at the office on the computer, and then at home on the computer, have taken their toll. Do yourself a favor and work on your diet and get a trial gym membership. If you don't feel better after a month or two, try something else. Good luck!!

two things (1)

bmac (51623) | more than 11 years ago | (#6502516)

First, when alcohol is in your system, no other calories are being burned because alcohol cannot be converted to fat. That means that any other calories in your system (like all the carbs from the barley and hopps and whatnot, not to mention actual food) get converted into fat. That's why, even though alcohol is a depressant, it gives you crazy energy.

Second, think about it: you do things when drunk that you wouldn't do when sober; how can that possibly be good. And no one in their right mind would say that alcohol in any way *improves* your decision making capacity. Personally, I'd say that making excellent decisions is difficult enough without the interference of alcohol.

I've been there, done that, and don't do it any more.

True happiness and heaven: www.mihr.com

change habits (0)

Anonymous Coward | more than 11 years ago | (#6502517)

work an 8 hour day and spend 2 hours in the gym.

don't drink as much beer.

don't sit at your desk all day. get up every so often and walk around the office.

going to work by bike (1)

Make (95577) | more than 11 years ago | (#6502520)

that's it. Every morning, I go to work by bike. That's 15 km each way. More than enough sports to stay in shape.

Oh, one thing is: it's dangerous. Some weeks ago, I parked by bike in a taxi, whose driver didn't see me coming. His fault, 810 euros damage at my bike. His insurance pays. Still annoying.

Staying In Shape (2, Informative)

tokki (604363) | more than 11 years ago | (#6502527)

I'm a vegan geek who works 8 hours sitting down in an office everday, but I also run Marathons.

Running is a great way to keep in shape, but if running isn't your thing (and it's not everyones), then do walking. There are numerous reports on the health benefits of simply walking for an extended period of time a couple of times a week. It burns off caleries, keeps your body in motion, and it does a body good. Walk a few miles a few times a week, and you'll probably start to notice a difference.

For starters... (1)

Jerk City Troll (661616) | more than 11 years ago | (#6502532)

...stop drinking beer. Empty calories. Very bad for you in the long run with large quantities.

Next, try to stay away from processed foods (especially soft drinks). I am very stagnate myself during the work day, but I try to eat only natural foods that my body can easily digest. Avoid saturated fats. Avoid hydroginated anything. Avoid trans fatty acids. They go in, but they don't come back out. Turn down those cookies or cupcakes the secretary brings in every now and then.

Also, does your employeer allow for frequent breaks? Stay you have CTS issues and you need to stop typing for a bit. Go take a walk. Do Yoga. Do some quick exercise before you hop in the shower in the morning.

These are very simple things I do, but I do not exercise regularly and I spend a lot of time in front of a computer. Nevertheless, I am not getting fat and my energy is still pretty good.

Very little amounts to a lot when it comes to nutrition. You don't have to have a six-pack to be considered healthy, just try avoid things that are a bad. Adequate health can come out of apathy.

Bicycle to work (3, Informative)

Fastball (91927) | more than 11 years ago | (#6502533)

If at all possible, take up residence a few miles from your place of employment and pedal to work. Thanks to encouragement and tips offered by fellow /.'ers, I regularly enjoy a 1.5 mile ride to and from work on my Bianchi.

And it has just taken off from there. I go outside of town around Lexington, Kentucky's horse farms on the weekends and get thirty miles in Saturdays and some Sundays. I love it. Cycling is easy for a novice to pick up and continue enjoying. Once you learn, you'll never forget!

Here's a hint for you jack... (1)

ikewillis (586793) | more than 11 years ago | (#6502537)

Go jogging around your neighborhood when you get home. Be sure to do it for at least 20 minutes to see any benefit.

Buy some weights. Use them at least every other day. Keep increasing the weight you are using as much and as often as possible to build muscle (as opposed to toning)

At the office, take a computer break every once in awhile. Stand up, stretch, and give your eyes a break. If you are a frequent computer user, be sure to adjust your posture both during breaks and while working on the computer. Don't allow yourself to settle into a round-shouldered posture [powerposture.com] ; keep your shoulders and head back as much as possible.

Running during lunch is an option (1)

Mostly Monkey (454505) | more than 11 years ago | (#6502538)

But I can't rightfully recommend it since I'm too lazy to do it myself.

easy. (0, Flamebait)

edrugtrader (442064) | more than 11 years ago | (#6502540)

stop eating so much, fatty.

(mod me down if you will, but negative reenforcement is all that will work here)

Use Common Sense (1)

ShortedOut (456658) | more than 11 years ago | (#6502541)

1. Eat less. Sitting down for 10 hours a day doesn't burn as many calories as running a marathon. Leave the snickers alone.

2. Instead of surfing the internet as a break. Stand up and stretch, look around, go annoy your buddy 2 cubicles down.

3. Do your exercise routine at HOME. The office is a place to work, not to exercise. You'd be suprised what 10 minutes a day doing simple calesthenics can do. Who CAN'T give up 10 minutes a day.

4. Get good sleep. This is often ignored, but is very important. Do you REALLY need to frag that poor bastard again? Turn off the computer and get some serious shut eye.

That's it. Be responsible about what you eat. Move around whenever you can, exercise at HOME, and get some good sleep, and you'll be on the road to recovery. ...Or start smoking, you can do it at home, on breaks at work, and goes really well with beer drinking, it'll just make you die much sooner, that's it... :)

Why at the office? (0)

Anonymous Coward | more than 11 years ago | (#6502543)

Some people take walks around the building during their break, which I must admit is much healthier than the smokers outside!!

I don't think you can do much exercise at work that will really benefit you in the long run. You need a fairly lengthy cardio workout to do any good. 5 minutes of work 6 times a day during breaks does not compare 30 minutes of constant exercise.

The best advice I could recommend would be to walk around (inside or outside) the building during breaks, and exercise 30 minutes a day at home (walking, running, etc).

Good luck!

Sweet! (1)

Infernon (460398) | more than 11 years ago | (#6502544)

If you're talking about the office, I'm not really sure what you can do while remaining stationary. There is an exercise called Great Walls that you can do while sitting in place, you tighten your abs, hold for six second release and immediately tighten them again. It's more effective standing, but I occasionally do them throughout the day when no one can see the strange looks I'm making...
I go to a gym and I really don't believe that you're going to get in shape without going to a gym. I'm on a mass-building workout plan, but you can go for an hour a day three times a week and lose a ton of weight and get back into shape. Cardio is definitely key for losing weight and diet is obviously important.
If you're going for hardcore, here's what I do:)
Five days a week. Each day, I focus on one particular group of muscles with five exercises and four sets of each. I always do abs (two exercises) and I run 1.3 miles a day. My days are split up as follows:
1. Legs
2. Shoulders
3. Chest
4. Back
5. Arms (Triceps and Biceps)
Arnold's encyclopedia is ***GREAT*** and he has a good workout plan which I followed for a while but switched up for a change of pace. I also think I was overtraining, but that's beside the point.
I know you're probably looking for an easy answer, but I don't think that there is one. One thing working out has taught me after almost a year and a half is discipline. Supreme discipline. You learn a lot about yourself when you realize that you have the gumption to drag your ass into the gym when you're tired, sick, etc.
Hope that helped:)

My favorite exercise (1)

Kenny Austin (319525) | more than 11 years ago | (#6502545)

I smoke.

Two things (1)

vasqzr (619165) | more than 11 years ago | (#6502546)

It's a combination of exercise and eating right.

Drink water at your desk. Juice and pop are loaded with sugar. Your teeth will thank you as well. The lack of caffiene kills you at first, but you'll feel better than ever, soon.

Take the stairs, not the elevator. Park farther out in the parking lot.

Pack a healthy lunch. Eating out not only raises your cholesterol, it lowers your checking account.

Eat healthy at your desk. Vegetables, not candy bars and chips. Avoid the office donut days and birthday cakes.

Can you ride a bike/walk to work?

Buy some roller blades. Get some small dumbbells and lift them at home. Get some good shoes and start walking/jogging.

Desk Stretches (0)

mofochickamo (658514) | more than 11 years ago | (#6502547)

I have had trouble with my wrists and arms getting sore at work. I found a good stretch guide [shelterpub.com] . You might find it helpful.


Anonymous Coward | more than 11 years ago | (#6502548)

For years, the brutal French regime has held down us Corsicans!

When will the occupation stop?

The French have brutally inflicted their culture on our home in a cultural whitewashing reminicent of the NAZIS. Since the 1750s they have worked tirelessly to wipe out any remaining Corsician culture!


Boycott the FRENCH OCCUPATION! Burn, Eiffel, BURN!

Finally! (2, Funny)

WndrBr3d (219963) | more than 11 years ago | (#6502549)

Finally, a stand up human being who's not looking for the easy way out, who's not looking for a quick fix, but someone who's willing to put some time and effort into his weight loss and make a change in lifestyle to be more fit and healthy.

Someone who's not affraid to....

Atkins is your friend. (2, Informative)

EvilNight (11001) | more than 11 years ago | (#6502550)

It's the only way I know of to sit on your ass all day long and lose weight without exercise... other than going the Ghandi route, anyway. Of course, you'll have to switch to Michelob Ultra if you want to continue drinking beer. :)

Seriously tho, give the Atkins diet books a read sometime. It takes a bit of work to switch your eating habits from carb rich to carb lite, but honestly after the first week it's a piece of cake. Wait, can't have cake... dammit. You can have Leek and Mushroom pie tho.

Yes, the guy who invented the diet died. No, the diet didn't kill him. Well, maybe the sugar deprivation made him lightheaded which is why he fell, but I guess we'll never know...

What I do (1)

damballah (691477) | more than 11 years ago | (#6502551)

If your job has no gym, you'll have to look for one that is close-by to it or to your home. After leaving work, I head straight to the gym, before getting home. The reason is, once I get home, I rarely have the will to get out.

So, I just head there right after work and work out for about 25 minutes. That's it. I've maintained my initial weight despite my unhealthy eating habits and despite sitting at a chair in front of the screen all day :)

Unbelievable (0)

Anonymous Coward | more than 11 years ago | (#6502552)

Keep on perpetuating those fat-geek stereotypes.

Get yer fat arse outta bed an hour earlier and walk/jog for 40 minutes. You'll feel better mentally and physically all day, and your metabolism will increase too.

Only in America do people have this problem. Eat less and exercise more!

Not being facetious, I promise: EAT LESS (3, Insightful)

yndrd (529288) | more than 11 years ago | (#6502553)

The key to losing weight with a non-active lifestyle is to EAT LESS. Exercising only burns off so many calories at a time, and you'll have a hard time catching up to a Big Mac when you're full time job isn't to run all day.

I've lost about thirty five pounds by reducing my caloric intake every day. I don't watch carbohydrates or meat or fat or any of that; I just eat less than I normally would and pay attention to the calories printed on the sides of packages, opting for less.

For example, I switched from a 300-calorie bagel to a 70-calorie apple every morning. I switched from a God-knows-how-many-calorie lunch every day to a single sandwich.

I let myself eat what I want on some days as long as the average intake is lower than normal.

I do also exercise (I walk up 12 floors of stairs), but the real weight drop occurred when I stopped eating as much.

Staying in shape *in* the office? (1)

Patman (32745) | more than 11 years ago | (#6502554)

Next to impossible. Work at the office, work out somewhere else.

I'm lucky in that my office complex has a gym. I go there during my lunch hour. 15 of cardio, 45 of weightlifting, then back to work.

If you can squeeze in a workout in the middle of the day, do it - you'll feel better for the rest of it. Before work is good as well, if you can get up earlier.

Try to eat healthy at work - bring in your own food.

Joining some sort of class works for a lot of people, in the "If I'm paying for it, I'm GOING!" vein. In addition to my gym workouts, I do four or five nights a week of martial arts.

Cut your calories, up your physical activity. Only real way to lose weight. Most importantly, find what works for you. I could go on with a lot of the stuff I learned, but I think I'll cut it here.

Basket ball court (1)

Jonny Ringo (444580) | more than 11 years ago | (#6502556)

Pressure your work to set up a hoop. My work recently did, and I'm out there every day now. I already feel so much better.

Losing Weight (0)

Anonymous Coward | more than 11 years ago | (#6502558)

I lost 35 lbs in the past 3 months by switching to diet sodas, eating less, and walking around 2-5 miles a night. It's worth a shot and not too hard to try for a week or two.

A few easy steps. (1)

saintjab (668572) | more than 11 years ago | (#6502559)

One, try to walk around more at work. It's allways easier to shoot an email or pick up the phone, but there is no exercise there. Then, try to get into an after-work exercise routine. Maybe just a half-hour everyday to alleviate stress. I find it works miracles when I'm having trouble sleeping at night. Eat smaller, less fat, and more digestable lunches/breakfast. You have to be gaining the weight from somewhere. If you work at a place with stairs, use them. Don't allways resort to the elevator to get where you need to go. I know these are all common sense, and all very simple, but together they can make a big difference. One last suggestion (I realize many can't do this) but try to get exercise during lunch. I've never been one to eat lunch or breakfast, so I take my hour lunch and go to the nearest skateboard park for an hour. You don't hafta skate, but any exercise during lunch can be of the same benefit. --just some thoughts.

Bicycle to your work (0)

Anonymous Coward | more than 11 years ago | (#6502561)

I do it. I have ~10km each way. I use ~25 mins to ride my bicycle or ~15 mins to drive. I get ~50 mins of exercise in each day yet it uses only ~20 mins more time than driving.

Commute or get employer to sponsor exercise (1, Interesting)

Anonymous Coward | more than 11 years ago | (#6502562)

Commute to/from office by foot, bike, etc. While this is not at the office exercise you can extend the idea to be getting to/from your office. I sometimes cycle to and from work (5 miles), other times I hitch a ride (organized via my wife or friend) and then run home.

Better yet, my employeer offers a program where we get up to 2 hours of credit a week to do lunchtime exercise. Thus, if I put in an extra 1/2 hour of work I get to take 1/2 of my work time. Thus, I can take an hour long exercise break and only make up an additional 1/2 hour for a maximum of 2 hours a week. What a deal, being paid to exercise.

Ask you employer about a program. It has many benefits. I am actually more alert and productive many afternoons after exercising.

Hobbies? (1)

Haikiba (445118) | more than 11 years ago | (#6502563)

Try out some new hobbies! I've lost almost 40 pounds thanks to Dance Dance Revolution, for example. Maybe one of your current hobbies could allow for more activity.

Also, you can get exercise at the office just by creating opportunities to do so, accoridng to Bruce Lee in The Tao of Jeet Kune Do [amazon.com] . Try taking the stairs instead of the elevator or parking further away from the door.

Change your life.... (1)

bier (12706) | more than 11 years ago | (#6502564)

Bike to work, walk to work, bike or walk to the market. Get out of your lazyboy and DO SOMETHING!

Most activities burn calories, TV watching is not an activity.
I too sit in front of a computer all day, but I don't have a TV, I bike almost everywhere I go, I walk to go out to dinner with my wife and we split a meal, we don't need the tons of food we gorge ourselves on.

Diets don't work! You have to change the way you behave. Kill your Television, avoid your car, and enjoy life.....I'm done!

Simple! (1)

Eric_Cartman_South_P (594330) | more than 11 years ago | (#6502568)

Work though lunch. Eat and write code, or whatever. Then, for your lunch hour, WALK. Go outside and WALK for the hour. That's it. Do that for a month and you'll change, and if you wanted to add a bit of excersice when you get home, or on weekends, great. But start small and just do the WALKING one hour a day. No need to look silly and break a sweat at the office and stink all day. Walk slowly, but WALK. And don't forget to password protect your screensaver since you are going to be out of the office WALKING every day.

Or, you can try some Weight Gainer 4000(TM) and bulk up! Say it with me now! Beef cake! Beefcake! BEEFCAKE!

Spam! (not to eat, but...) (1)

Toasty981 (43996) | more than 11 years ago | (#6502570)

Well shit, sitting at the computer for 10 hours a day, you no doubt have been presented with countless FANTASTIC OPPORTUNITIES!!! to lose weight FAST!!

Some tips (3, Insightful)

BoneFlower (107640) | more than 11 years ago | (#6502576)

Fidget. People who fidget a lot are in measureably better shape than those who don't(and are otherwise similar exercise/diet wise). Just make sure not to do this at a meeting with the boss to discuss a raise/promotion:).

Try lifting your desk while sitting at it. You don't actually need to lift it off the ground, just put a lot of force into it as if you meant to, do many repetitions of that.

Volunteer for any odd jobs around the office that involve physical labor.

If you live close enough, walk or ride a bike to work whenever weather permits. If you have enough time during your lunch break, take a walk or bike ride somewhere.

Get up and stretch regularly.

Situps/pushups and the like can help, don't worry about what other people think. When you are in shape to pull that vital bit of overtime that gets a product out in time, and they arent, guess who is employee of the month?

Well... (1)

MORTAR_COMBAT! (589963) | more than 11 years ago | (#6502580)

Actually Amazon has a book [amazon.com] detailing an excercise you can do.

Confused... (0)

Anonymous Coward | more than 11 years ago | (#6502581)

Getting Back Into Shape While At The Office?

What possible use would the /. community have for an article like this?

Start smoking (1)

Metroid72 (654017) | more than 11 years ago | (#6502584)

Every time you feel like eating, just pop one.

Oh.. wait a minute.. that will kill you..

Back to eating less and trying to stay active.

Get a Bicycle (3, Informative)

Bilbo (7015) | more than 11 years ago | (#6502586)

OK... it's not at work, but it's on the way to and from work.

Think about it. You have to get to work anyway. Why not use that time getting in shape? I've ridden to work on a regualr basis for close to 20 years (less a couple breaks for various reasons). I've gone anywhere from 3 miles to 20 miles (one way). Right now, I'm going 8 miles each way, which I think is about optimal. When I was 5 miles from work, I rode through the year, including upstate NY winters. Going 20 miles was hard, and I only did it two or three times a week.

It's not for everyone, and it takes some hard work and dedication, but it does keep you in shape, and it's a great way to use what would otherwise be wasted time stewing in traffic behind the wheel of a car.

My exercise routine (2, Interesting)

PeteyG (203921) | more than 11 years ago | (#6502587)

1. Wake up: Max out on pushups, shower.
2. Dry: Two minutes of crunches

These first two steps wake me up from my 4-5 hours of sleep quite nicely

3. Get to office: Take stairs. I may huff and puff a little bit ascending to the 6th floor, but I can feel it nicely in my legs.
4. Lunch: Go for a walk
5. Break: Go down then back up the stairs

Not too much actual activity at the office.

6. Return home: Do a few minutes of crunches before I let myself use my computer.
7. Evening: Go for a 15-20 minute run/jog before dinner (don't want to puke or anything, and I'm a puker). Nothing that will kill me, but something to get my heart rate up.
8. Before bed: Max out on pushups, crunches, flutter kicks (those things are a bitch).

That's like 30 minutes of exercise a day (15-20 extended aerobic, which is good). Spaced out over the course of the entire day, and incorporated in such a way as to fit in with my routine makes it very easy to stick to. I absolutely hate running, but it helps tire me out so I can go to bed at a reasonable hour. This, combined with eating somewhat sensibly has actually lost me five pounds since i implemented it!

Keep the beer (1)

grub (11606) | more than 11 years ago | (#6502589)

Don't listen to these knuckleheads telling you to "lay off the beer". It's the 4 Big Macs and pizza you have when pissed up that does you in. Beer by itself has no calories, plenty of vitamins and minerals. Not to mention it leaves your breath minty fresh.
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