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Ask Slashdot: How To Stay Fit In the Office?

Soulskill posted about 2 years ago | from the five-pushups-for-every-non-work-related-pageload dept.

Businesses 372

Kochnekov writes "This week I started my first co-op job as a chemical engineering student. I work in an R&D lab, but in between daily tasks there is a lot of downtime, which I spend at my desk, staring at my computer. I know Slashdot is used mostly by IT professionals and desk jockeys, so chances are you've all encountered the draining effects of sedentary office life: joint and back pain, weight gain, heart health risks, etc. What are some ways to counteract the negative health effects of a desk job, both during and after work?"

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Stand At Your Desk (4, Insightful)

Press2ToContinue (2424598) | about 2 years ago | (#42568781)

I have an expandable lapdesk placed on top of my desk, elevating the laptop about a foot, and I sit on a mid-height stool so that I sit-stand all day. It makes a big difference in my legs and back.

Re:Stand At Your Desk (5, Insightful)

ShanghaiBill (739463) | about 2 years ago | (#42569035)

I second this. A stand up desk is great for your legs, back and heart. Sitting can kill you [yahoo.com] . I use a 27" monitor with this arm [amazon.com] , suspended from an overhead shelf. I can pivot it between a standing and sitting position. But as my legs and back have strengthened, I spend less and less time sitting. Now I usually only sit for meals and meetings.

Another advantage to standing, is that when people come into my office, they want to talk to me at eye-to-eye level. So they don't sit down either. This results in short-and-to-the-point conversations.

Re:Stand At Your Desk (0)

Anonymous Coward | about 2 years ago | (#42569047)

Just standing gives you sore feet, you really need a treadmill desk. Drink lots of water and in a small glass so you get up to refill often, use the toilet furthest away even a different floor/building if you can - e.g. 5 levels of stairs several times a day, go for a long walk (swim/etc) for 90% of your lunch hour, buy a table tennis table for the break room and use it a couple of times a day for 10 minutes. Basically spend as much time away from your desk in small bits as you can. Also make sure you exercise your core - toes and elbows plank held for a minute (count to 60 very slowly) before you get out of bed each morning - will help your back cope with sitting when you have to. If you start to get aches, RSI, etc, make sure you have a gel pad between your desk and your hands - particularly if you have a computer on the desk as the vibration will affect you (put your ear on desk to hear if you don't believe this).

Re:Stand At Your Desk (1)

Anonymous Coward | about 2 years ago | (#42569277)

You can also do exercises that require little or no equipment. Push-ups and crunches are good, as are resistance bands because they are easy to carry.

Re:Stand At Your Desk (2, Insightful)

Anonymous Coward | about 2 years ago | (#42569347)

After switching to a stand-up desk, I won't go back. You want the stool though or it might get to be too much. A rubber pad on the floor for your feet can keep you standing comfortably longer.

Weed (3, Insightful)

cultiv8 (1660093) | about 2 years ago | (#42568795)

and a bottle of water. Problem solved!

Re:Weed (-1, Flamebait)

Anonymous Coward | about 2 years ago | (#42569109)

More useless advice from a pothead.

Re:Weed (-1, Offtopic)

cuiagaha (2814257) | about 2 years ago | (#42569135)

http://www.cloud65.com/ [cloud65.com] like Mary explained I'm impressed that some people able to make $8374 in 1 month on the computer. have you read this site

Re:Weed (1, Informative)

Anonymous Coward | about 2 years ago | (#42569397)

Yes, that will keep one in great shape. Fat with lung cancer, heart disease and piss poor memory.

Re:Weed (0)

Anonymous Coward | about 2 years ago | (#42569419)

This. And exercise. No need to go triathlon but a brief walk will do wonders both physically and mentally.

Excercise and diet (5, Informative)

DrLang21 (900992) | about 2 years ago | (#42568799)

Seriously. Regardless of what your working situation is, it's as simple exercise and diet. Take your lunch to work and be active on weekends. This makes a huge difference. If you're lucky enough to have a gym at work, use it.

Enroll in Martial Arts (4, Interesting)

rwa2 (4391) | about 2 years ago | (#42568941)

I've been doing Tae Kwon Do most of my life, and it works pretty well for nerds. I found a school with lots of scientists and engineers, and the emphasis was more on personal growth than competitive sparring.

There's a lot of geometry and physics to think about while you're practicing your drills, and you spend a lot of time thinking about optimizing the various systems in your body. And you get to collect a lot of tools and hacks, various things you can do with your body and other people. Also, I learned a bit of Korean, and get conditioned with some of the exotic cultural protocol as well.

So it might be a good option to check into if you find gyms boring and team sports out of your league.

Re:Enroll in Martial Arts (2)

evil_aaronm (671521) | about 2 years ago | (#42568977)

Wrestling's good for all of the above, too, and you can't beat it for core strength training. However, it's hard to find a club. Maybe a local college or a high school.

Re:Enroll in Martial Arts (1)

Anonymous Coward | about 2 years ago | (#42569307)

Wrestling's good for all of the above, too, and you can't beat it for core strength training. However, it's hard to find a club. Maybe a local college or a high school.

I'd highly recommend the college club only. Guy in their 20's, visiting a high school wrestling club to "stay fit"? Yeah....why don't you have a seat...right over there...

Might wanna look into finding a Krav Maga class. It'll teach you some self-defense that's actually USEFUL, and it will most definitely kick your ass into shape if you're not there already.

Re:Excercise and diet (1)

mlookaba (2802163) | about 2 years ago | (#42569075)

"I see the glass as full with a FoS of 2."

Help... I'm missing some knowledge that sounds interesting. Googled FoS and got way too many hits.

Can you explain FoS? Thanks.

Re:Excercise and diet (4, Informative)

TheRealMindChild (743925) | about 2 years ago | (#42569349)

Why do you even need a gym? Or wait for the weekends? Instead of standing around the water cooler, do as many pushups as you can when you have 30 seconds. Do the same before every urination break (you'll work really hard really fast). You will spend literally minutes a day, yet be in better shape than the 99%.

Nearest Gym (4, Interesting)

rogueippacket (1977626) | about 2 years ago | (#42568821)

Ask your colleagues, I bet a good number of them go there during lunch or at some other predetermined hour, several times per week. And don't feel even a little bit bad about leaving your desk - it's a great way to network within the company and develop camaraderie, which can ultimately lead to full-time employment and higher moral.
Alternatively, if you are working some place fairly isolated, you can bike to/from work one or many days per week, weather permitting.

Re:Nearest Gym (2)

billstewart (78916) | about 2 years ago | (#42569101)

I picked a gym near the train station, so during the years I was commuting by train it was convenient to go there when I got back from work, before doing other things for the evening. I've been going a lot less frequently since I changed offices.

Simple exercises (4, Informative)

Nerdfest (867930) | about 2 years ago | (#42568823)

Push-ups, sit-ups, plank, and jogging. There are also lots of stretching exercises that you can do during the day.

Re:Simple exercises (2)

strength_of_10_men (967050) | about 2 years ago | (#42569019)

^ what he said. Plus, I'd suggest finding a group to workout with because this will keep you motivated if you know someone's expecting you.

For quick workouts at work, I've written a script that will pick a bodyweight-only workout and a random number of reps. My deal is that if I want to browse /., I have to do one of these exercises first. You can select a number of workouts that work best for your situation from here [bodybuilding.com] .

Re:Simple exercises (2)

SuperTechnoNerd (964528) | about 2 years ago | (#42569049)

We had this guy in our office who would go jogging every day at lunch. When he would come back he would take of his sweat pants , t-shirt and socks and put on his business clothes back on. Then he put his sweaty stinky clothes in the microwave oven in the break room to dry out.. Oh The Smell...

Re:Simple exercises (1)

firex726 (1188453) | about 2 years ago | (#42569431)

Yea, BO/sweat is an issue.

My office has an exercise room, but no showers so no one uses it otherwise they will be sweaty all day.
(I think one person uses it at the end of their shift on the way home)

Tai Chi or QiGong. Also, getting coffee :-) (1)

billstewart (78916) | about 2 years ago | (#42569111)

Tai Chi and QiGong have a lot of great stretching and stability exercises you can do in not much space, and they're slow moving enough that you're not going to work up a sweat.

Also, getting up from your desk periodically and doing things, like going and getting coffee.

exercise in your down time. (0)

Anonymous Coward | about 2 years ago | (#42568825)

Burpees at your desk. Do 25 at a time, every hour on the hour.

Doughnuts (5, Funny)

Anonymous Coward | about 2 years ago | (#42568827)

Doughnuts, plenty of doughnuts. They contain all the nutrients you need and help keeping you in shape.

Re:Doughnuts (4, Funny)

The MAZZTer (911996) | about 2 years ago | (#42569043)

Well, I suppose "round" is a shape.

Round (-1, Troll)

peragrin (659227) | about 2 years ago | (#42568831)

most slashdotters are round in shape asking them for fitness advice is a horrible idea.

Re:Round (4, Insightful)

PT_1 (2425848) | about 2 years ago | (#42569211)

most slashdotters are round in shape asking them for fitness advice is a horrible idea.

I'm sure lots are, but I'd be surprised if there is a significantly larger proportion of overweight Slashdotters than in the general population. Staying healthy and being a geek aren't mutually exclusive.

Passive exercise is effective (2, Informative)

Pezbian (1641885) | about 2 years ago | (#42568835)

Those yoga ball things used as office chairs seem to be effective. After a while, you don't feel like you're making any effort at staying stable.

I've seen recumbent bicycles used with custom desk solutions as well. Need plenty of cooling for that, though, and fans tend to be noisy.

Risks of Yoga Ball Chairs (4, Funny)

billstewart (78916) | about 2 years ago | (#42569121)

I used to use a yoga ball as my home office chair. It took a little while to get used to, but my muscles adapted quickly enough.

Then one day I backed up and scared my cat. He slashed at the ball, claws out, and I started sinking slowly to the floor as it deflated.

Re:Risks of Yoga Ball Chairs (0)

Anonymous Coward | about 2 years ago | (#42569177)

Or the ball just instantly deflates. Happened to a co-worker. Had ass pain instead .....

Ergonomics and swimming/racketball (0)

Anonymous Coward | about 2 years ago | (#42568843)

Ergonomic chair that part of your weight rests on the knees and either join a swim club (indoor preferred) or racketball buddies to burn off the calories. The object is not to stay fit at the office, but while out of the office.

It depends! (0, Troll)

aglider (2435074) | about 2 years ago | (#42568847)

If you are Libre, then whatever you choose in the Office will be OK.
If you are Open, then you have a few choices, usually dealing with the Sun.
In the remaining case you are. you have to sign the EULA first.

juggling (0)

Anonymous Coward | about 2 years ago | (#42568857)

Juggling. A bunch of people are going to mention a bunch of really boring exercises which will make you smell bad. Juggling is fun, calming, and actually somewhat physically rigorous, but not the extent that your coworkers will wish you didn't do it.

Re:juggling (0)

Anonymous Coward | about 2 years ago | (#42568911)

I juggle at work too! It's enjoyable and a great stress reliever!

Strength Training, Team Sports, Stand Up (2, Interesting)

Anonymous Coward | about 2 years ago | (#42568861)

Get strong. There are really good 3x a week strength training programs targeted at beginners. Starting Strength and Stronglifts 5x5 are two of the most widely used and effective examples.

Join a team sport to keep you motivated about strength gains.

Switch to a standing desk. At the least, this will prevent slouching and keep your hip flexors more loose than they are right now.

Move Around (0)

Anonymous Coward | about 2 years ago | (#42568863)

I thought programming was a risk free career until I developed chronic back problems. I wish I would have added more exercise to my daily routine when I was younger. My advice is to make sure you get up and move around for a few minutes every hour and do at least 15 minutes of physical exercise per day. My advice: stay active.

If you have lots of free time... (4, Interesting)

blahplusplus (757119) | about 2 years ago | (#42568865)

... walking believe it or not. Walking steadily for multiple half hour to one hour stints over the entire day adds up. I lost 40lbs walking 4 hours a day/7 days a week for 4 months. It's all about commitment, don't make excuses when it comes to your health. Without your health nothing else matters. Take it from someone fairly aged, as you get older you're not as energetic as when you're younger so get it done ASAP. People tend to under-estimate how important it is to prioritize health over everything else. IMHO health should come even _before_ your job because without it you're just digging yourself a whole that is harder to climb out of as you get older.

But before you even begin to exercise DO find out how much you are eating or exercise is pointless. A great site is fitday, for the first week or so monitor religiously and input data on everything you eat including days you over-eat.

http://www.fitday.com/ [fitday.com]

In my opinion if you eat a lot of unhealthy foods you should start to remove some of the worst from your life and replace it with something healthy. You don't have to go all health nut but eating better goes a long way when coupled with exercise. Take it from someone who has been there, done that.

Re:If you have lots of free time... (1)

bzipitidoo (647217) | about 2 years ago | (#42569045)

I find exercise for the sake of exercise alone boring. Much more fun to add a bit of subversive activity. What do I mean?

Take along some chalk, and mark up the sidewalk. Put a brief History of the Earth, something like "4.5 billion years ago: Earth forms, 542 million years ago: Cambrian explosion, 65 million years ago: meteor causes extinction of dinosaurs", on the sidewalk near a church, particularly one known to push Creationism. Put down some facts about Global Warming near a gas station.

Re:If you have lots of free time... (0)

Anonymous Coward | about 2 years ago | (#42569071)

Without your health nothing else matters.

Plenty of things besides health matter. Four hours a day? That's far too long.

Besides, even if you do a minimal amount of exercising, it's not as if you're going to immediately die or die anytime soon.

Standing desk (1)

mspohr (589790) | about 2 years ago | (#42568867)

Sitting is bad for you.
Get up frequently and walk somewhere.
Better yet... get a desk where you can stand and work.

build in exercise, mobility (4, Interesting)

sillivalley (411349) | about 2 years ago | (#42568869)

If you have a printer in your cube, get rid of it -- use one that makes you get up and walk.

Use stairs rather than elevators -- use a loo on a different floor to get more use of stairs,

If you drive to work, don't park next to the building, park where you get to walk some.

Rather than eating lunch one or more days during the week, take a walk locally instead.

Re:build in exercise, mobility (1)

AmazingRuss (555076) | about 2 years ago | (#42569133)

A printer? What for?

Any kind of heart rate raising activity will work. (5, Insightful)

singingjim1 (1070652) | about 2 years ago | (#42568871)

But that shit is boring. Don't stay up late watching Colbert Report and get up early and ride a bike. And ride it like someone is chasing you that wants to kill you. I've lost 75 lbs and have turned myself into an elite amateur athlete (won a few races here and there on the road bike and mountain bike) by getting up early and riding. It works big time (I'm proof) and it's WAY more fun than calisthenics or going to a gym to work out. I work in front of a computer all day long. Cycling is literally saving my life.

Ankle weights (0)

Anonymous Coward | about 2 years ago | (#42568875)

Adjustable ankle weights are a great way to keep in shape. Start with a one pound on the first day and see how it goes, if you feel like you can do more add more weight if it's too much only wear them for half a day and increase the time until you can wear them all the time.

Re:Ankle weights (1)

sanchom (1681398) | about 2 years ago | (#42568921)

Why not just put pounds on a barbell, and move that around instead? That at least puts load across your entire body, allows you to progressively increase the load by many pounds per workout, doesn't require you to move extra weight around at the end of a long lever arm for hours at a time.

Re:Ankle weights (1)

Pezbian (1641885) | about 2 years ago | (#42568979)

Because the scenery changes

Re:Ankle weights (1)

hawkinspeter (831501) | about 2 years ago | (#42569009)

Not such a great way as it adds to impacts when walking/jogging/running and can cause joint point. My vote is for cycling - if you replace driving with cycling you can get a lot of exercise without taking too much extra time to do it.

Re:Ankle weights (0)

Anonymous Coward | about 2 years ago | (#42569379)

Commuting by bike is far different than maintaining "the bike racer" training schedule. Commuting by bike for me was far more draining by Fridays than riding 30-50 miles in the morning, each morning, as training rides. (Worked 2pm-10pm at the time...)
That being said, red light/bus sprints are a great workout.

ssh tunnel to a proxy, block images + colors (5, Insightful)

Rogerborg (306625) | about 2 years ago | (#42568881)

Browse Slashdot while you're supposed to be working, use your lunch time to go for a walk.

Re:ssh tunnel to a proxy, block images + colors (2)

ion++ (134665) | about 2 years ago | (#42569165)

Browse Slashdot while you're supposed to be working, use your lunch time to go for a walk.

No, RUN during your lunch break.

You could also just ditch the chair and stand up in front of the computer.

Standing desks suck (1)

xtal (49134) | about 2 years ago | (#42568887)

Just get up and walk around and think every 15 or 20 or 30 minutes. You're paid to think, after all.

People might think you're strange, but thinking walking around works for me. Good for your circulation, head, gives your wrists a break, etc.

I'm looking at 40 coming up and I'm still in good shape. I credit that technique and never learning to "properly" type.

Get a routine, stick to it. (0)

Anonymous Coward | about 2 years ago | (#42568891)

You need a 20 minute daily routine. swing your arms around, up and down, twist around keeping your abs tight, then do a quick, spot march of 50 steps. that is your warm up, it will take about two minutes. then, get down to the workout :
as many push ups as you can, try to get to 15, quickly switch to squats (15), then lie on your back and do another 15 crunches. give yourself a minute, repeat, and then repeat again. by the end of the 20 minute break, you would have done 45 push ups, 45 squats, 45 abdominal crunches. good enough for a day. repeat every alternative day, start thrice a week. on the other days, walk as quickly as you can, for twenty minutes.
WARNING: your workout should be controlled and not jerky at all. watch youtube's channel called scooby's workshop to get the right form. (no, i have no contact with scooby, i am in india).
20 minutes is an easy commitment to start with, once you start getting the workout burn, you will like it more and more. aim for something. my personal goal is to be able to do a muscle up. i am half way to a single leg squat and i can do a one hand pushup on a good day since i started 2 years ago.

At 44 with the same 30-inch belt size I had in uni (0, Insightful)

Anonymous Coward | about 2 years ago | (#42568899)

My answers are these:
* Don't eat s***. You cannot out exercise a bad diet. Don't eat anything that comes in boxes or shiny wrappers with pictures of what it is supposed to look like. Ninety-nine per cent of having a flat stomach is eating well.
* You should be eating more fats than sugars.
* There is no idea exercise for losing weight, only consistency. Do what ever sport you love, but do it five days a week until someone puts you in a box.
* Very few people, particularly people who write books and give seminars, know anything about nutrition. Virtually everything you and everyone else thinks he knows about food is actually about culture.

You are your own gym (0)

Anonymous Coward | about 2 years ago | (#42568917)

Is't a book writtten by Mark Lauren. There's also a
Android App companion to the book. Good luck

Exercise (0)

Anonymous Coward | about 2 years ago | (#42568927)

Assuming you don't work at a "face time" sort of place, go exercise when you have down time. If there is a gym nearby, that's great. If not, just throw on some running shoes and go for a jog (if you aren't a big runner, start slow or you will get injured and regret it). If you can bike to work, take a steep hill ride. Every work situation is different, but there is almost always something you can do. After an extremely hard workout, you won't feel bad at all about spending the rest of the day off your feet.

It also doesn't hurt to have people know why you are stepping out. I've dealt with many bosses that frowned on people taking breaks just to screw around but had no problem (and in some cases respected) people who took breaks to work out.

ahhhhh....ummmm.... (1)

NEDHead (1651195) | about 2 years ago | (#42568929)

ask for more work? so you can learn something? and show what a good worker you are? so you can get a real job later on?

Pilates ball (0)

Anonymous Coward | about 2 years ago | (#42568935)

One of the more eccentric managers in our office swapped his chair for a pilates ball, not sure of the benefits but I imagine it does no harm. The downside is the temptation to kick the ball as you walk past!

Active Lifestyle Outside Work (0)

Anonymous Coward | about 2 years ago | (#42568937)

Here is my understanding of my body's fitness: I am at war with my profession over the outcome of my body. I spend nearly half my time outside of work fighting against what work does to my body, and I'm planning on increasing that amount. So I recommend finding something you can do repeatedly, and ideally something fun.

I dance twice a week, bike around when it's warm, hit people with foam swords on Sundays (look up Amtgard, Belegarth, or Dagorhir if this sounds fun), and generally walk everywhere I go. I haven't gained 6-pack abs, but I'm maintaining a just-above-healthy weight. I'm looking at getting into warrior x-fit (http://www.warriorxfit.com) simply because they give you a month of exercises you can do with exercise bands, a floor, and internet access.

I also highly recommend stretching. My chiropractor pointed out that sitting positions constantly press down on our lower back and hips, so doing lower back stretches and hip stretches like twisting lunges will be a good idea. If you're down for doing yoga, do it.

Re:Active Lifestyle Outside Work (1)

evil_aaronm (671521) | about 2 years ago | (#42569017)

This, pretty much. At work, I don't do anything special. I might go for a walk, at lunch time, if the weather is nice, and a buddy wants to go. Otherwise, it's all standard after-hours stuff: gym, cycling, rollerblading, chasing the grand-daughter around on the playground - harder than you think, especially as she gets older and faster - floor hockey, masters lacrosse, etc. Consistency is key: it's easier to stay in shape than it is to get back in shape.

I hate gyms, so that's what I found (0)

Anonymous Coward | about 2 years ago | (#42568963)

Yeah I hate gyms. During work, there's not much to do that helps, other than drink water (yes, instead of coffee) and get up and walk a bit each hour. Outside the office, that's when the real thing happens, I learned to enjoy running. As a good nerd, Endomondo was a great motivation, I can extract performance data from my workouts and follow my evolution. At the beginning, running SUCKS, because you have no resistance. But if you listen to some Rocky theme song and keep trying, you end up gaining physical resistance, and having your body fit just gets real.

Make you life interesting... (1)

stanlyb (1839382) | about 2 years ago | (#42568969)

It is proven that the best drug, which side effects is also to boost your immune system is "adrenaline". Do you need more details how to obtain it :D

Ultimate Frisbee at lunchtime (0)

Anonymous Coward | about 2 years ago | (#42568975)

Best workout you'll ever get.

Outside The Office Is A Must (0)

Anonymous Coward | about 2 years ago | (#42568983)

If you want to add regular exercise to the list of what you do to live long and prosper, my suggestion is to find something that you enjoy and can do regularly and long-term outside of the office, because you're not going to get that kind of life-affecting exercise in an office. Offices are not conducive to exercising. For the past 20 years, I have left the office and gone and worked out at a martial arts studio that I like twice a week. Added benefits are another circle of friends and something unrelated to programming that I can continuously level up in. Also, if you pick something you want to be able to do but cannot now - pretty much anything - and do it for 5 years, you are going to be pleased with your new abilities after awhile. Pick something and create the conditions that will cause you to gain skills that you want over time!

Intermittent Fasting works for me (4, Interesting)

candeoastrum (1262256) | about 2 years ago | (#42569013)

Intermittent Fasting has been my savior. Between the commute and spending time with the family I don't have much time for working out so IF (eating every other day) has been a godsend for me. It may not work for you but to each his own.

Woody Allen solved the problem years ago! (1)

ctrl-alt-canc (977108) | about 2 years ago | (#42569015)

Replace your desk with this [youtube.com]

easy (2)

knarf (34928) | about 2 years ago | (#42569023)

Cycle to work. Anything up to ~20 km should be doable. If you can not cycle, try the combination of public transport and inline skates, I did that for years whenI lived 160 km from my job. Skate to station, take train(s) to work, skate from station to office (and through it to my desk :-). In general I tend to combine these things, no sports school or fitness needed that way...

Re:easy (1)

rHBa (976986) | about 2 years ago | (#42569191)

Sorry, no mod points left but +1 Insightful.

Even just getting public transport will keep a few pounds off, it might not turn you into an uber-athlete but the extra mile of walking and standing around waiting for the train/bus still helps (compared to driving to work).

Re:easy (1)

PeterBrett (780946) | about 2 years ago | (#42569305)

This is the right answer!

I've always cycled to work, sometimes as far as 25km each way. It's a great way to stay in shape, it's fun (even when the weather's bad), and you get to see and hear lots of interesting things you'd miss sitting in a car or on a bus. Also, it can often be faster than driving or taking public transport, especially if the roads where you are tend to get congested at rush hour.

Bodyweight excersizing (1)

jaymzter (452402) | about 2 years ago | (#42569025)

I was in the same boat. I've never really worked out and work from home, so I was either in a chair or on the couch. Then I turned to bodyweight training, which doesn't require going to the gym or weights, so it can be done anywhere.

Currently I'm following Convict Conditioning [amazon.com] , which only takes minutes a day, and excersizes like squats, pushups, bridges, and the early leg raise series can be done right at your desk. So now I still don't work out much, but I'm more muscular and stronger than I've ever been in my life.

music (0)

Anonymous Coward | about 2 years ago | (#42569031)

Listen to hardcore techno... it will make your heartrate higher than normal, and you will be inclined to dance.

Working Out (1)

Macgruder (127971) | about 2 years ago | (#42569051)

Local Tier 2 support here.

1) I do a lot of walking and eschew the elevators unless I'm carrying equipment.

2) My company offers free memberships to local gyms, and the local YMCA is 2 blocks away, and I stop there on my way to work, 3-5 times a week. A 30 min workout + sauna / hot tub works well.

Learn To Spin Fire Poi or Staff (1)

Shouden (879850) | about 2 years ago | (#42569061)

http://www.homeofpoi.com/ [homeofpoi.com] There are regular meetups all over and likely one near you.

My routine (1)

dave562 (969951) | about 2 years ago | (#42569065)

Martial arts training (primarily tai chi with a bit of kung fu), running (a couple of miles, three to four times a week), meditation (nightly), stretching (following meditation, before and after running, before and after kung fu), qigong... and eating well.

I am in the best shape of my life at 35, despite working 60 hour weeks. The sedentary IT life is just an excuse that people use. Staying healthy is a life style choice. It is a serious pain in the ass at first, but once you get into a routine that works for you, it is easy. The endorphin system is wonderful. Exercise becomes its own reward. The mood improves. You do not get sick as often. Stress does not affect you as severely.

Take Rock'n Roll, Salsa, or Tango classes (1)

Kergan (780543) | about 2 years ago | (#42569069)

Go dancing, really... As a bonus, you'll socialize and get to hang out with cute chicks, for potentially more interesting physical activity.

And walk there, if possible.

Re:Take Rock'n Roll, Salsa, or Tango classes (1)

OzPeter (195038) | about 2 years ago | (#42569371)

Go dancing, really... As a bonus, you'll socialize and get to hang out with cute chicks, for potentially more interesting physical activity.

And walk there, if possible.

Having mainly done salsa and tango (Argentine, not American), i'd say that compared to Tango you'll probably meet the younger women doing Salsa and that you can find salsa almost anywhere. But nothing beats the Tango's close embrace for really getting to know someone. To quote someone I knew after we came out of a weekend tango workshop:

I've danced with well over 50 women this weekend, and I know the different smells of their perfume and how differently their breasts feel pressed against my chest - but I have no idea what their names were!

The gentlemen's way (0)

Anonymous Coward | about 2 years ago | (#42569083)


ride your bike to work (1)

cats-paw (34890) | about 2 years ago | (#42569089)

        your commute time then absorbs some of your exercise time.

        also, while you are at work do some simple PT/yoga type exercises for 5 min every hour or two.

        regardless, get up and walk around ! sitting at your desk continuously will definitely cause problems - start good habits now while you're a young whippersnapper.

Re:ride your bike to work (1)

Zumbs (1241138) | about 2 years ago | (#42569183)

I bike to work each day (25 minutes each way) and it helps me keep a constant and reasonably low weight.

How To Stay Fit In the Office? (1)

grep -v '.*' * (780312) | about 2 years ago | (#42569115)

I've got a funny card I found posted on my wall. It's a picture of a fat guy wearing a T-shirt with "My other body is a lot better." At the bottom the card has "I'm in shape .... "

Opening it gives: "Round's a shape, isn't it?".

I've also got a ceramic pig magnet with the saying "I'm not overweight, I'm undertall." (Understand that I'm 6' 7" and 325 lbs.)

easy... (0)

Anonymous Coward | about 2 years ago | (#42569125)

I generally get up an hour early 3 days a week and run. I try to stand at work when I can and move around as much as possible. If you have the ability, bring your lunch and workout during your lunch time. Yoga is great for the body and mind and you don't get too sweaty. Or simply get out during lunch for a walk. Then eat at your desk afterwards.

If you have difficulty sticking with a regular exercise schedule, join a group. I am part of a running club and knowing that there are other people that are counting on me makes getting out of bed early easier. Then do group exercise... yoga, zumba, crossfit, etc.

I'm able to do that while still keeping my evenings free to take care of two children. As long as I keep exercising I don't have any joint/back pain and I can generally eat what I want. I prefer healthier foods because they make me feel better but I do go on binges of bad food (chips, burgers, etc.) and I don't gain weight because of the whole calorie in/out thing.

After Work Running and Swimming (0)

Anonymous Coward | about 2 years ago | (#42569139)

On Tuesday, Thursday, and Saturday, run 6 miles after work. During the winter run indoors when there is snow and ice. For upper body, swim laps. Swim for about an hour changing your stroke at each end of the pool.

Walking a huge help (0)

Anonymous Coward | about 2 years ago | (#42569151)

If feasible in your location:

1.) If you take public transit, get off two miles (3km) away, or board a mile from your house and get off a mile from work.

2.) If you drive, park your car two miles away.

3.) If location permits: Walk for light shopping, library trips, coffee shop, etc.

That's four miles walking a day. Don't amble, be alert, walk with purpose, no iPod/cellphone use (hang up and walk), and pick your route for pedestrian safety. Make sure vehicles at crossings are aware of you, especially cell phoners and right turners (who tend to look left for traffic and ignore the right for pedestrians - in US/Europe).

  (Walking downtown for library and light shoping works for me, but I am in a suburban location two miles from a major area edge city with full service shopping of all kinds and I work at home).

Bicycle or hill hike on the weekends.

High Fat/Low Carb diet and Slow Burn 30min/week (2)

hsthompson69 (1674722) | about 2 years ago | (#42569159)

http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?s=books&ie=UTF8&qid=1358019060&sr=1-1&keywords=art+of+low+carbohydrate+living [amazon.com]

http://www.amazon.com/Slow-Burn-Fitness-Revolution-Exercise/dp/0767913868 [amazon.com]

I pretty much do nothing but sit all day, but I continue to get fitter, and healthier, with essentially a diet based on nutritional ketosis, and 30 minutes of slow strength training a week.

Learn how the human body works, and you can optimize.

bike to work (0)

Anonymous Coward | about 2 years ago | (#42569173)

biking to work will keep you fit

Martial Arts (2)

drkstr1 (2072368) | about 2 years ago | (#42569199)

Martial Arts has been the greatest thing I've done for myself (other than learning to program of course). Being a typical nerd, I have never been interested in sports or exercise. It's not that I am lazy, I just get board really easy unless my mind is engaged. What I like about martial arts is that it is challenging in a way that is engaging for me, as it requires focus, concentration, and knowledge. I end up approaching martial arts in the same way I approach any technical challenge, I grind away at the problem until I can do whatever it is I am trying to do (EG. practice). Not only is it fun, it also has the added bennifits of being extremely beneficial to your body (especially the joints). While I am at work, I will get up every hour or two (about the frequency of someone's smoke break) and go find a nice quite place outside to practice for about 10 minutes. After work I go to the dojo for about an hour. Despite being at the age where my "best years" are behind me, I have never felt better or been more productive as I am now. I strongly recommend it.

Cycling to and from work (4, Informative)

blind biker (1066130) | about 2 years ago | (#42569227)

It's tons of fun and it's healthy. Best of all, the time you spend on your bike going to and from work, is your own time, you don't feel like it's yet more of your life sacrificed on the altar of your employer.

Water (2)

locopuyo (1433631) | about 2 years ago | (#42569243)

Drink a lot of water so you have to get up and go to the bathroom and refill your water container. This keeps you from sitting for too long and lowering your metabolism.

Walk around a lot (0)

Anonymous Coward | about 2 years ago | (#42569253)

I try to make an intentional effort to walk around: Instead of calling or emailing, go visit in person and discuss the problem. This has the added benefit of getting much more information that doesn't tend to come out during an impersonal communication. Also, if there are stairs, use them. Go the the restrooms that involve stairs. Take a walk during lunch. I do not have a desk I can stand at, which is unfortunate, but I do try to stand up often - stretch a little, have a look over the cube walls to see what I can see (it helps that I am tall).

Yoga and a Gym (0)

Anonymous Coward | about 2 years ago | (#42569281)

I have problems with back pain, and I also sit a lot at my desk. I run, lift weights, and do yoga at a gym we have onsite every day and I don't experience any problems with pain or fatigue from sitting too long any more.

Intermittent fasting (1)

Anonymous Coward | about 2 years ago | (#42569299)

What's rather new and becoming popular in the UK at the moment is intermittent fasting. A popular scheme is the 5:2 diet. With this you eat normally (but not excessively) for five days of the week and eat significantly less for two days. You should eat around 500-600 calories on your fast days. The fast days should be non-sequential. What's interesting about this approach is that you'll eat near-normally on your eating days and on your fast days you'll not be as hungry as you think you'd be. Become exposed to food advertising etc. however and you'll realize just how much of your hunger is based on the anticipation of food instead of physical need. Ignore hunger and it goes away!

Assuming that you should eat 2500 calories per day, that you're currently eating 3000 calories and that you'll eat 10% more on your eating days here's how the numbers work out:

Your normal eating = 3000 calories * 7 days = 21000 calories per week
Fasting = (600 calories * 2 days) + (3000 calories * 1.10) * 5 days = 1200 calories + 16500 calories = 17700 calories.
Recommended eating = 2500 calories * 7 days = 17500 calories.

Eat a little less than 3300 calories on your eating days and you should be losing weight. Compared to a regular diet you may well find famine and fast is much more tolerable than the mild famine of a regular diet. You'll save money and have more opportunities to exercise (e.g. "lunchtime" walks) and may even live longer - the science to prove/disprove this is being done at the moment. I'm doing this method myself and a workmate of mine has lost almost two stones in about six months even though he still visits McDonald's at least once a week!

(For more information watch "Eat, Fast & Live longer", a BBC Horizon science documentary).

Ask at your workplace for teammates for a sport (2)

Luckyo (1726890) | about 2 years ago | (#42569339)

Ask at your workplace for people who play grassroots ball sports. Pretty much any decent team sport will do. Football, basketball and so on.

This gives you several advantages:

1. Better social links at workplace - a lot of stuff about your workplace that you'll never hear about at work you'll hear during and after practice and games. You'll also form friendships including those with bosses if they're into the same sport.
2. It creates a great group activity and it keeps you doing it due to peer pressure, even when going gets tough. Quitting solo activity is easy. Quitting group activity is much harder. Your body will thank you when you're close to retirement age.
3. You can usually choose how hard you want to practice. No one will demand a lot from a newbie, especially in a grassroots team. But you can push yourself and get better if you want too, becoming one of the people "carrying" the team. Or you can be one of the back benchers just showing up for fun time and staying in shape.

This is what I do. (1)

parallel_prankster (1455313) | about 2 years ago | (#42569357)

I have some rules that I try and follow to make sure I am getting some exercise while working: I have a small timer/stopwatch clock in my office and I set it for 50 minutes. Every time it reaches 50 minutes, I get up and go get a glass of water from the opposite end of the office. Any time I have to use the bathroom, I try to use the one farthest away. I try to park my car a little far away from the office unless the weather is bad or something. If I can avoid using the phone, I make it a point to go to people's desks and talk to them or ask them whatever I want to know. I drink 2 to 3 cups of coffee during working and with each cup I also drink a glass of water. This pretty much ensures I will be active and taking bath room breaks often. You can adjust your coffee depending on how often you have to use the bathroom I guess. Usually, either after lunch or if I am feeling tired or sleepy, I try to go out, weather permitting, and take a brisk 5-10 min walk around the parking lot.

Standup desk and frequent breaks (0)

Anonymous Coward | about 2 years ago | (#42569361)

I've had both contracting styles of work including not sleeping for 3 days while taking very few breaks. Stand-up desks have become very popular over the last few years because of the concerns associated with having a sedentary lifestyle. I have a stand-up desk and I drink lots of water all day long. Every 30 minutes I take a push-up break or a pull-up break to get the blood flowing. It keeps me alert for most of the day. It is very important that you use good shoes when using a stand-up desk though because standing all day in bad shoes is very bad for your feet. This could cause Plantar Fasciitis which is a very nagging injury. Also, working outside of work is essential to being healthy. But, only exercising outside the office is not enough.

Organised sports. (0)

Anonymous Coward | about 2 years ago | (#42569377)

I play volleyball 3+ times a week and walk the dog 3 times a day. I sit in a desk for as much as 11 hours a day during the week.

When your workday is long, and I have to walk the dog. I find that the only way I can get any additional exercise is to participate in sport teams. It's way too hard to go to the gym.

In the summer I cycle to and from work. As well as with the dog to volleyball.

Good luck.

Here are my tricks (0)

Anonymous Coward | about 2 years ago | (#42569399)

Put a bunch of gear on the desk and edge it off the floor once in a while. This can be done from front, behind, and in the chair as well. Take the stairs, always. If the door is attached sturdily, it is good for some pull-ups, but use some care not to break it. Stand near the door attachment to reduce the strain on the hinges.

There are inexpensive doodads that are good for desk exercise. Grip strength tools and rubber bands store easily in desk drawers. One of my favorites is Thera-band flexbar. Get the blue one, and you can approximate some challenging curls and other exercises. Be creative. It is worthwhile to do.


My routine (0)

Anonymous Coward | about 2 years ago | (#42569417)

Find some light ankle weights, a lube of reasonable viscosity, and be sure to have downloaded a few episodes of the Nature Channel on to your smartphone. Attach weights to wrists instead of ankles, apply the lube liberally, find your favorite beast scene and begin wanking furiously whenever you have the chance. I may be pale and gazing from behind thick glasses, but people frequently tell me what strong hands I have and comment on the stunning appearance of my forearms.

Tip: It is best to replace the sound track of the nature scenes with something like Enya. The voice goes wonderfully with the backside of a rhinoceros or large swamp rat.

Bodyweight Exercises (0)

Anonymous Coward | about 2 years ago | (#42569423)

There is a book by Mark Lauren called 'You Are Your Own Gym: The Bible of Bodyweight Exercises', where you can find many exercises with your own body to stay fit.

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