photo credit: Benjamin Rossen
Many of us sit in front of a computer all day and unfortunately, these types of jobs also cause many of us to pack on extra pounds. Our bodies were not meant to sit for 8 or more hours a day but that is what many of us do on a daily basis. Sometimes we are so busy that we forget to eat 3 or more meals a day or even worse, we skip meals - mainly breakfast (the worse one to skip in my opinion.)
Working from home is even more likely to pack on the pounds because it is easy to skip exercising and even easier to snack all day because you are only a few feet from the kitchen. Whether you work a 9 to 5 or you work from home, if you sit at a desk all day, you may be looking for ways to incorporate more exercise into your life. Thirty minutes or more of exercise a day is quite easy to achieve with a little discipline.
First off, there are 2 major downsides to being a desk jockey:
1. Weight gain
2. Muscle loss
Exercise in Spurts at Work
In order to prevent both you will need to start incorporating physical activity into your day. Thirty minutes of exercise doesn't have to be done all at once. If you are extremely busy, you can do little things that add up such as taking the stairs or spending 10 minutes or so during lunch to take a brisk walk. If you can spare the time, you can join a gym close to work and exercise during lunch.
Hire a Personal Trainer
Sometimes the main reason people don't exercise is a lack of motivation. When you have worked a full day, the last thing you are thinking about is exercising. Hiring a personal trainer can sort of force you to get off your butt. You will want to keep your appointment with a trainer and it can be a lot of fun learning new exercises and getting health advice. A trainer can often work around your schedule so early before work or after should be fine.
Join a Gym or Make a Home Gym
Joining a gym was one of the best things I have done for myself. I work at a desk all day and the gym allows me to take a much needed break. I can run, lift weights, take a class, etc. all in one place. Best of all since it's open 24 hours, I can go anytime. A home gym can do wonders as well. If you have extra space to set up some weights and a cardio machine, you can save time and money.
Create Better Eating Habits
I ate horribly at my last job. The commute and stress caused me to skip breakfast most mornings, then I'd eat a huge lunch, then fast food for dinner because I would be too tired to cook. Not to mention all of the snacking and coffee runs during breaks just to pass the time. You have to learn to take back control of your eating habits.
- Don't skip breakfast
- Replace soda and fancy coffees (lattes, cappucinos, etc.) with water
- Pack your lunch the night before
- Bring healthy snacks
- Cook easy, healthy dinners
- Make better choices when dining out
I know all of the above is easier said than done. Improving one's health requires baby steps. What it takes is prioritizing and discipline. You do so much for your job or business but none if it will matter if you let your health slide. You can have a good balance with a little extra effort.
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{ 21 comments… read them below or add one }
I find that I have to commit to making plans on the weekend. I have to plan my lunch menu and dinner menu on Saturday and then go grocery shopping on Sunday. I also have to take all teh veggies I buy and break them down into simple grab and go lunch options. I’m totally not a breakfast person, but I’ve made myself learn to take along a yogurt and a piece of fruit that I can eat on the train every morning downtown. Planning to me, is the biggest help.
Have to agree with you. Being a desk jockey takes lots of planning if you want to be healthy.
Yeah…”hire a trainer”. I like that one. Thanks for including us.
Best,
Stephen
Im gonna send my hubby your way….I KNOW he’ll listen to *you* with regards to the healthy snack hauling
Great post. Lots of excellent tips. I think packing your lunch the night before is key. Not only will you eat more healthily but it’s much easier to say no to unhealthy lunch offers if you already have your food with you. Plus, it can save you a ton of money.
It’s all about the small changes, one step at at time.
I recommend changing what you put down your mouth. The ‘act’ of snacking is so hard to quit.. so change what you eat.
That was huge key element for me!
Great post.
Yes I agree, most of my friends are very interested in computer application they don’t do any exercise they increase their weight day by day, I will pass this message they all, and people who all doing exercise daily they have style in their body structure and also they all very active
It is fascinating that in this day and age, with all the technology we have to “improve” our lives, people forget what “life” is about. Without movement, there is no life. Has anyone seen the Disney movie “Wall-E?”
Finding an active hobby is a great way to get moving and make focusing on living an active lifestyle so much easier and enjoyable!
NO Kidding! I make a full time living at home on the Internet with my websites. It’s nice to work from home but my activity level has decreased a lot. So I have to constantly make sure I’m always moving. I pace myself to take frequent breaks and go out to take walks when I can.
Great article. Your readers might also be interested in a service called StretchClock. It is freeware that helps computer professionals avoid back, neck and shoulder pain.
It’s simple and fun. It is a free service: http://www.stretchclock.com
Let me know what you think.
http://www.stretchclock.com
thanks again, great article.
I always found sitting at a desk more stressful than when I worked in a factory on my feet! I have found a great workout program for any walk of life. 10 Minute Trainer at http://www.BeachBodyBabe.com Everyone has 10 minutes no matter what you think. I love their cardio video.
What even makes it a bigger challange is you are actully doing so little movement during the day that you have to increase you exercise that much more to off set this issue. What about 5 to 10 minutes during the afternoon stretching as opposed to that next cup of coffee?
Hey I love the post. I am an ex pro hockey player and personal trainer. I am now a web designer, and spend a lot of time at my desk, but I know how important it is to move around stretch, and exercise. This is good info for people who really want that extra edge. A personal trainer is great, I do bodybuilding competitons and I love having one, and I am one! I feel everyone can benefit from a good trainer. And your section about eating habit, this is the most crucial part to having a healthy lifestyle! Nice blog Keep up the work!!
http://howtoachieveyourfitnessgoals.blogspot.com/
Desk jockeys are at risk of gaining weight and losing their fitness only if they don’t get up now and then and add some exercise to their work hours (the old taking the stairs instead of the elevators really gets the heart pumping), if they eat fatty takeaways instead of the packed lunch suggested above and if they ignore the opportunity call into the gym or walk the bog or run in the park (for free). It is possible to become a fit, happy desk jockey.
23 years in the Army taught me to just get up early and get my workout in. If I wait until later in the day, I tend to become distracted, full from food, or something always comes up. Do it early and feel great the rest of the day. A little discipline goes a long way.
I recently dropped 10 dress sizes and decided that staying fit and healthy was a lifestyle even at work.
I always pre pack my lunches and snacks. I like to eat every few hours to keep my engine burning. I love protein shakes & Breakstone Cottage Cheese!
I always wear heels to work so I can get a workout walking back and forth to the bathroom.
Before lunch, I walk down 4 floors and back up. My lunch should be zapped and ready to eat by the time I get back.
My glass water bottle is always on my desk. I fill it up about 6 times during my work hours.
Love,
Ghada
Excellent article!! As a personal trainer, I agree that we all need to watch how often we sit around. Just like you suggested, I believe in taking time at work to stay physically active.
Studies have shown that employees who regularly exercise are twice as effective at work. Yet motivation is a key factor to this equation.
You are welcome to visit my site http://mp3flex.com and get free music for the purpose of motivation.
I am always much healthier when I am unemployed. I for one advocate a shorter workday. If I could live off the income from a part time job, I would have more time to exercise!
I can definitely relate to gaining weight on the job. I use to have my cdl license and all I did was eat and sleep. After about a year of driving I went from 160lbs to 248lbs.
That is when I started counting calories to lose weight. It was a pain the butt, but it definitely worked. When I found out you had to burn 500 calories per day (7days) to lose 1 pound of fat, I just took it from there.
Great Article
Great Article
Another great way to keep in shape if you are a desk jockey is to walk or cycle to work rather than drive. If you are working at home though it’s good to try and get outside or to the gym for a much needed break from the screen! Whatever your choice of exercise it is important to keep active especially if you are always sitting. This will help improve your posture, strengthen the heart and lungs, lower blood pressure and help with circulation. So go get busy!
One of the best ways to burn calories, increase circulation, improve stability and posture is to simply work while sitting on an exercise ball. Give it a go!