Office Workers - The dreaded desk job

imola_girl — Tue, 09 Aug 2011 15:40:09 -0700

I transitioned from working solely at a desk (law office) to more "in the field" (starting a small business). By that I mean there are days that I spend 6-8hrs in my car. This translated into grabbing "healthy alternatives" at the drive-thrus, muscle aches and poor circulation. On the days I'm not in the car, it's 6-8hrs at a desk. If my head is into work, it can go from 11am to 5pm in a blink. Sometimes, my only interruption is a phone call making me notice the time.

Missing the flexibility and muscle strength. Plus, I just don't feel good anymore. Wasn't ever rested enough.

So -- No more fast food. If I have to eat on the road, I'm either prepacking or I'll stop at the market to buy fresh. Stepping up water intake is a good excuse to get up and walk down to the water cooler to refill. Whenever I'm bored at home or at the office, it's easy to steal 5-10m and do some sort of reps or activity. ANYTHING is better than just sitting there folded up at the desk.

It's so true

kenxle — Fri, 03 Jun 2011 09:24:41 -0700

My first desk job was as a programmer in college. I got depressed and gained 15 lbs in a semester. The weight just kept adding up little by little after that. Now I'm out in the 'real world' and still programming.

It's really tough to keep the gym schedule without a workout partner, but this site has helped tremendously. I've dropped 17 lbs so far, and have really gotten into some pretty strong eating habits. Still, without the workouts, even eating well isn't enough when you sit 8+ hours a day.

Desk jobs are seriously bad for your health.

But we have to pay the bills! So:

I second the standing desk idea. I've been trying to get one. I hear good things.
Another great idea is swapping your chair for a large exercise ball. My father does this and claims it really is great for your posture and core.
When I was at my first desk job, I would run the stairwell a couple times a day. No one ever used it, so it was easy to do without being embarrassed or feeling weird. Getting up and doing some quick exercises that break up the sedentary nature of the job really does help. Find an out of the way corner/hallway/stairwell (all offices have some un-frequented space like this) and do a set of body weight squats or walking lunges or pushups, ANYTHING. Even if it's only one set, which probably takes less than 2 minutes. You need to get your blood flowing and wake your body back up a couple times a day.
Do whatever it takes to avoid the workout slump. Find a way to get your weekly workouts in, no matter what. Have a spare workout mat at home for body weight exercises if you can't make it to the gym. Go for a run or walk. Pare down your workout (or do supersets) if you don't have enough time, but do it! Even on my off days, I'll do a couple of warmup yoga postures before bed. Most importantly, find what works for you!
If you have kids, do some workouts at home with them as a game. Let them sit on your back while you do pushups. Pick them up above your head ten times. Have them count your squats or do them with you. Find some way to make it fun for them. You'll teach good habits and get your workout in too. :)

Thanks guys. Let's make these jobs work for us. :)

gonna try this

ladikweenbee — Thu, 02 Jun 2011 16:07:17 -0700

Need to get myself healthy,,, high chlosterol high blood pressure and over by 40 lbs... all my own fault... was down in 2008 after iraq now 30 lbs back on .... arghh.. can do it yes i can!!!

sweetp225 — Thu, 19 May 2011 03:11:24 -0700

Law enforcement dispatcher. No lunch break...12 hours of sitting except for restroom breaks and running to go grab lunch at times...Overweight and hardly no activity until now. Just joined a women's fitness gym.

Stuck in a cubicle

UFroGyrl — Wed, 18 May 2011 15:45:13 -0700

I'm a victim of the cubicle - since 2005, I've progressively gained 10 pounds a year.... now I am a whopping 220 pounds (at 5'3), barely fitting in a size 18 at Lane Bryant, and dresses and skirts are not flattering right now (grrr...)

My biggest culprit is fast food. I eat fast food 3 times a day, everyday. If I don't eat fast food, I'm eating frozen dinners.

Gotta get out of the cubicle slump, I hope this website will be beneficial. I was already sold when I saw it was cheaper than WeightWatchers online (and more userfriendly)

So, my goal is to get back to 138 pounds wearing a size 12-14. Wish me luck, and I welcome the support!

Before, Present & After

slinxpr — Tue, 22 Mar 2011 16:13:33 -0700

Before the "desk", something hard to avoid as an accountant, I was working out up to three hours a day, 5-6 days a week, building muscle and staying fit without even watching my food.

THEN CAME THE DESK. Its been 2 years in the desk and just could never make time for the gym, just was impossible(or so I thought). Went from 145 to 160 lbs. And thats not counting in the fat% factor.

I then got motivated by my great older brother to workout in the morning, and the day after they opened an awesome gym right down the street. It was a sign for sure.

Joined in and been hitting it hard 5 days a week for up to an hour and a half. Plus at night I do kickboxing class for the extra burn. Have lost five pounds plus gained a load muscle mass in replace to fat.

To pain no gain. Advise, kill the snooze button, it is the enemy.

There's still hope

Mazikins — Sun, 27 Sep 2009 14:34:35 -0700

There are a few ways to work against the negative effects of an office job on our health.

* Stand at your desk - if you can get a desk with adjustable height. I have one and I haven't sat at my desk for a year and a half.

* No time/money to go to the gym? Do bodyweight exercises, there are dozens of them that you can do and they only require an exercise mat, at most.

* Team up with your colleagues for motivation. I've been going to strength/conditioning and kettlebells classes during the lunch break with my colleagues and it's a great way to keep me motivated. Organize little competitions, challenges in the office and so on.

* Recruit your company. My company has an annual fitness competition, healthy eating weeks, deals with gyms and fitness centers so that employees get a discount and so on. Tell your managers that fit and healthy employees are more productive (it's true!).

* Use your legs! Walk instead of driving short distances, take the stairs instead of the elevator. If you have a bike, ride it!

Working behind a desk and getting fat.

Badge83 — Thu, 24 Sep 2009 05:45:27 -0700

I've been working for a graphics company for less than a year and i've already put on an extra stone (14lbs) in weight. I need to start sorting it out before its too late. Need a Motivator to kick me into doing something as at the moment im getting back from work and too tired to do anything about it. I know my case aint as serious as some other people, but the more i leave it the worse my confidence in doing something about it gets.

Prima Ballerina to Pile of Ick

Synthetik — Thu, 16 Jul 2009 07:51:06 -0700

you need a quick lesson in me to understand this:

I started dancing at the age of 3 (and i'm talking hadcore, i was in pointe by the age of 8) taking tap and ballet, and later jazz, interpretive, hiphop, ballroom, poi and bellydancing as well. I was dance captain my freshman year of highschool and choreographed all the drama productions after that year until I graduated. I was a firm 140/50 on a 5'4 frame. I had beat anorexia (at my worst, I barely touched 90). I got an audition to Julliard. I turned them down....

Fast forward to today:

I'm 23, a single mum and working minimum wage at the airport (at a kiosk, selling stuffs). I work crazy hours and can't find time/money to do anything (like go to the gym or do what I love: dance...). I blew up to 240, dropped to 222 and stalled out. I haven't lost any weight in over a month, even tho I eat the best I can and walk alot (it's a 15 minute walk each way from security to my kiosk). I got a degree in visual communications web disign and havent used it.

I think I'm about to can't give up...

very true!!!

Heidianna71 — Thu, 18 Jun 2009 11:22:25 -0700

I started working full time at a desk 4 years ago ( before that I had two jobs and just p/t desk person) well I have gone from a cute size 10/12 to a frump 20/22....made me sad and my work is half hour lunch only so no gym time. Recently I have started walking on my break ( every little bit helps right?) and I don't participate in "cake" days unless I bring cut up fruit and yogurt. It's rubbing off though and now my coworkers are more supportive!!

Femme_n_Fit — Thu, 18 Jun 2009 06:31:05 -0700

I'm glad I found this group! After college, I lost the 25 pounds I gained there and got a part time job at a gym. Talk about easy to stay in shape! I had a free membership, super cheap personal training, and I was already there four days a week! But then (like everyone else) I got a "real" job. I've lost a whole lot of lean muscle and gained 14 pounds of that weight (more if you subtract the muscle I've lost) back in the last two years, and the only reason I haven't gained more is because I live in a city so walker-friendly that I have been able to bike or walk to work. While I've managed to stay in decent shape, the scale just keeps creeping up. It's inspiring to see so many other people overcoming their sedentary desk jobs. :)

Software Developer Gut

Shambo — Wed, 17 Jun 2009 05:29:53 -0700

10 years as a software developer changed me from a 185lb active hunk to a 245lb lazy slob. Well, I am sure married with 2 kids and moving away from all the workout buddies had something to do with it.

The hardest part is the wife works out 6x a week and is in fantastic shape... she has a core you could bounce a quarter off of... literally, I have.

So far I have lost 20lbs on WW and now I am trying to lose the rest here.

I like the Groups on this site very much. I look forward to spending many months here.

Lots of familiar stories here!

IrishEyes — Fri, 29 May 2009 12:03:12 -0700

I too used to have a job where I was on my feet all day - and I was a bit overweight even then. 9 years ago I was promoted to a desk job, and "bloomed" up to 170 - at 5'2"! In the past few months I've been watching what I eat and working out more, and have dropped to 157. My boss has gotten used to me taking half of my break hour to go for a walk, weather permitting (I know that's not an option for everyone) and my co-workers have learned to not even cross the threshold of my office with their junk food! (I'm not mean, just firm.) I keep a set of 5 lb weights under my desk with my walking shoes, and a couple of times a day I try to remember to fit in what I call "sparks" - 5 minutes of things like squats, leg lifts, etc. along with using the weights for my upper body, anything to get my heart rate up a bit. I've been busy and forgetting to do them lately - I should do one now while I think about it! Since our cafeteria is awful I bring my lunch, snacks, everything but water.

vhussar — Mon, 04 May 2009 09:56:04 -0700

I can so relate.....at my other job going to the gym was a part of our office culture....you were encouraged and a little extra time was allowed in order to get a good workout in on a lunch break. Now it's the complete opposite and I feel the stress and sometimes guilt of trying to get some sort of workout in on my lunch hour. I've put on 30 dreadful pounds over the past 3 years and I feel so completely unfortunately in my own skin. I used to be the one giving workout advice and now I’m the one who is really in need of some motivational support in order to keep some sort of a weekly program going.

911 operator

TraumaMamma — Sun, 03 May 2009 14:52:23 -0700

I think I got you all beat.

Been here 8 yrs, no breaks, no lunch breaks and can possibly sit in this chair for 16 hrs if someone calls off. (Meaning you are stuck working a double).

Due to BP meds, hyster, knee surgery I have gained 50 lbs.

I started Couch to 5 K and am on week 7 now. I strength train on my days off running and do cardio on those days as well, although not as strenuous as the running days.

I have lost 25 lbs so far!

AngryGeologist — Sun, 03 May 2009 08:31:19 -0700

Getting into an office was hell for me- in college, I used to walk everywhere, go to the gym with my friends, and while I could have stood to eat a little better throughout the day, I didn't have the wherewithal to hit the vending machines, and instead would run down to the grocery store for an apple or something.

Then I graduated. There are no apartments within walking distance of my office-park-office. I found one that's in biking distance, but you'd have to be suicidal to do it- one route is a windy, twisty road with no shoulder, and the other requires a left turn off a four lane road. The dog helped for a while, forcing me to walk, and the nature of my job is that I occasionally get out in the field and do some work out here, but it wasn't nearly enough to counteract the bad meal habits that developed.

I grazed at my desk. I'd go eat pizza and fast food for lunch. Sometimes I'd pack, but let's face it, they were mostly leftovers which sometimes isn't the greatest of things. And worst of all were the vending machines- oh god, I threw away so much money on those things. It was all small stuff, but the way it added up gained me about twenty pounds on top of my grad school weight- and I could have stood to lose weight in grad school.

Things have gotten a bit better- I've started exercising, and I'm hoping to run my first 5K this summer. And I've learned to stop listening to people who say "Oh, only a 5K?" because it's really dang hard for me, even if it isn't for them. I've even made a deal with myself- I give myself a dollar every day for the vending machine. If I don't spend it, that dollar goes toward something I want to buy/do for myself.

I've lost five pounds since I started working at it. One step at a time, I guess.

lazy

redhedqd — Mon, 27 Apr 2009 09:56:05 -0700

I was super active in college and then immediately got my desk job. In a year and a half I want from a slender 150lbs to an obiese 220.

I eat so much healthier now than I did in college but this sitting all day lifestyle is doing me in! It doesn't help that I get no natural light in my cubical... so after a day in florescent lighting I'm usually beyond tired.

Makes me miss my super active days of working in college food service.

::sigh::

Here, Here!

heatherkind — Tue, 10 Mar 2009 07:39:58 -0700

Yep meeee. too. I am at a desk ALL day. After putting on some weight I decided to work out on my lunch break and this has saved my life. If you get a hour lunch break get out and go for a walk, book it to your gym or walk the stairs. The people at my work already think that I am crazy for tracking my food and eating 6 meals a day so I thought why not just go all the way and even work out during my lunch break. I feel almost sneaky while doing it! It gets me out of the office, allows me to switch gears and I am getting a workout all in one. I come back to the office refreshed and more energetic then after my cup of coffee. They dont even know it! So that is what I do and if my lunch break isnt enough time to get the full work out I just finish what is left right after work. If you are like me...Once you get home you are doomed. It amazes me that a person can sit all day and get off work and sit want to sit. By working out on my lunch break I dont want to go home and sit. That and I had my cable turned off. By doing these two things I have lost a ton of weight and feel the best that I ever have. Try it.

jadielady — Tue, 24 Feb 2009 11:15:08 -0800

In 9 years of cubicle work I've gone from about 120 to170 and I'm only 5'3". So definitely NOT a healthy way to be.

I've started walking on my breaks, and my honey got me a Wii Fit for Valentine's day.

I've lost just over 7 lbs (not just since Valentine's day - haha) and hoping to get off 20 more by our wedding in June!

azshawna — Tue, 06 Jan 2009 12:35:54 -0800

I went from a job were I was on my feet all day to a desk job. With that I went from a fit 130 lbs to a soft 145 lbs. Did I mention I'm 5'2"? This is not good. I can work out free with a work deal but I can't seem to convince myself to go before or after work. HELP!!!

Same Boat Here

charliew77 — Wed, 17 Dec 2008 07:59:25 -0800

For most of my adult life my jobs had one thing in common: sitting for most of the day in front of a computer. I was a bank teller, a call center rep (I know, I hated it), accounts payable clerk and now I work in logistics.

After years of not even weighing myself or keeping track of my shape, it just hit me upside the head one day that I was not as svelte as I would like to be.

I am now engaged to be married in February 2010, and both my fiancee and I want to be in better shape before then. We'd like to be able to look back at pictures and videos of the wedding and honeymoon and be able to say "Look at how hot we were!" If all goes well, we'll still be hot when we're looking back.

And by the grace of some kind of cosmic coincidence, I found out about the site the Saturday before I started my fitness plans.

For me, it it helps to set myself up for success and bring all the food I plan to eat into work with me. This includes snacks, so I'll feel guilty going to the snack machine when I've got some perfectly good grapes sitting in the fridge.

It's tough right now, because of the holiday season, a lot of our truckers and airlines are having food gifts delivered with choclates, cookies and all kinds of things that I LOVE, but would ultimately end up hurting my progress in the long run. I allow myself a cheat meal once a week, and I'd rather it be something that I would feel is worth it.

Today is especially tough, because someone brought in a couple boxes of doughnuts. I. Love. Donuts. But I just opened the boxes to look at them, took in the pleasant scent and went to my desk and popped a piece of Extra gum. 5 calories compared to whatever that doughnut might have been.

So here's to the office workers who fight against the nature of office life! Set yourselves up for success!

Jaymo99 — Mon, 15 Dec 2008 11:44:15 -0800

It is so funny... When I was a blue collar worker I dreamed of a nice cushy desk job. Now that I've got one of those, I often really miss the days of working on my feet all day and being physically tired after work!

When you work the desk job, you can tack on another five hours a week (at least!) just working out so you don't feel sedentary.

Grace83 — Thu, 04 Dec 2008 11:16:38 -0800

I am there. I started work in good shape and now after 3 years I gained and am at 180. It would be nice to have a supportive office environment. Around here it seems it is not so easy but I am chugging away at it and avoiding the bombardment of homemade treats and vendors gifts of chocolates and what not for the holidays. We have a candy dish that people like to set right above the printer and keep it filled but so far I have avoided it. Also I started adding little spurts of exercise to my day like seated leg lifts. Hopefully this will all add up. Like Stanley from the office maybe I will work up to adding reams of paper to my feet when doing them.

I'm in the same boat!!

bshaffer1 — Wed, 03 Dec 2008 19:54:02 -0800

I completely relate to this topic!! I also was previously in much better shape...always playing sports, working out with buddies....but then i started my career after college and in those 10 years i have put on 20+ lbs. I work for an Architecture firm so i have many deadlines, which usually incur late nights..and my commute is 1 hr/way to work!!

It is pretty demoralizing for sure,....but WE CAN DO IT!!...I started working out a year ago and was on track..lost most of the weight, developed a healthier lifestyle,..but then had emergency surgery to remove my gall bladder and couldn't do much for 6-8 weeks and got off track again.

Now one of my biggest motivations is my son and making sure i will be healthy and able to play sports with him when he gets older.

for me it was kids & a promotion..

jschleifer — Mon, 01 Dec 2008 18:40:15 -0800

I've been doing essentially the same job for the past 12 years (animation). I was in fine shape for most of it.. even got in great shape just before my kids were born.. but then I got a promotion & stopped having time to work out (literally.. meetings all day long usually only a half hour at my desk per day) and I quickly gained 20 lbs. I'm now just at 199 (yipes!) and have decided that I HAVE to start working my way back down to a healthier 175.

So today was the first day back at the gym.. wish me luck! :)

oshngrl — Fri, 29 Aug 2008 09:36:47 -0700

Wow! It is great to hear that other office workers are trying to make thier office more healthy. A program was started in my office, but I ended up being the only one still dedicated to it. It has been hard with lots of ups and downs but I have finally committed to the diet part of weight loss for 4 months and now I am trying to get back on the physical part. I finally joined this site and it has been a big help! Thanks for the support! We can do it together!

Sticking to it is rough sometimes

theostlerscat — Mon, 07 Jul 2008 16:02:08 -0700

I haven't had time to even log any foods I have eaten (I'd do it at home but I have dial-up). I don't like holidays, they give me too much free time that is full of busy snacking. And, I had the compound holiday this week, my back went out and I missed a day of work last Monday (and could hardly walk all week) then July 4th holiday came on Friday and my dad's birthday party on Sunday. So, no workout, no work, no good eating habbits all last week. It is tough when I miss work. Being at home is too close to the fridge.

Awww thanks buddy!

tjpearce — Thu, 03 Jul 2008 04:48:25 -0700

Sniff.... thanks buddy. Great advice. It is definately good to have a support system! This attempt to lose weight and get in shape seems to be a lot easier with lots of my office buddies doing it too. This is definately the longest I have stuck with a fitness routine.

nachofunk — Thu, 03 Jul 2008 04:34:33 -0700

I think theostlerscat has a good point with the comment, "I feel like I am in the supportive environment that I need to rebuild myself".

tjpearce has made a 180 change in our office by setting a goal to be more healthy and lose weight. I didn't realize how big a change it was until someone brought in cookies and cheesecake danishs and no one ate them.

It wasn't easy to push past the doubters at first. He had to deal with a lot of push back from the beginning, but I'm glad he stuck to it. I think our whole office will be glad he stuck to it! So get your office mates in line and onboard with a healthier life style.

Damm tthem computers

Slipsurfer — Wed, 02 Jul 2008 07:25:36 -0700

From Beach Lifeguard and Kayak instructor to cubicle hog...

It was like a death sentence...

theostlerscat — Fri, 27 Jun 2008 12:52:49 -0700

So, what do you do when you've been a fitness trainer, a pilates instructor, and ballet dancer for most of your life and the axe falls... the family pressures you to get a "real" job, one with "benefits".

It happened to me just like that. For most of my adult life I had escaped the "real" job and had remained in great shape (with short exceptions of childbearing and college). I made it all the way to thirty-nine years old and through 2 pregnancies and 2 marriages before I was beaten down by family and spousal pressure to "get real".

So, what happens to someone who exercises 20-30 hours per week when they suddenly change to a 40+ hour desk job? I gained almost 70 pounds. I gained the first 50 in one year and the other 20 in the second year. I am in the third year and I feel like I was given a death sentence.

I went from a size 2 to a size 14 in 2 years!

But there is hope. Now that the depression is receeding and I have a job in an office where my boss is a bodybuilder, I feel like I am in the supportive environment that I need to rebuild myself.

It is wierd, but I have a small set of weights and a yoga mat under my desk. We keep tons of water and protein bars in the fridge and eat healthy stuff.

The environment at work is so important. I feel like I may get my health and condition back. It is cool.

5 years at the "EatDesk" = 40lbs

MikHalifax — Fri, 27 Jun 2008 09:40:03 -0700

Worked for FedEx before starting my career in an IT HelpDesk. Just sit and snack, sit and snack = FAT!

sawolf01 — Tue, 10 Jun 2008 05:36:52 -0700

You're not alone. When I worked at a massive UPS shipping facility loading 400-700 40 pound urinals into a truck every night, I was in great shape. Now that I am a business analyst working a desk job, I have let myself go. It's so much easier when the job you "have" to go to everyday is physical work and inherintly makes you work out.

Slipsurfer — Mon, 09 Jun 2008 07:02:24 -0700

10 years of Software Development = 15Kgs!!