I’m sure this has already been said, but I have a unique set of challenges haha. I work two jobs that require me to sit. •Job A is terribly sluggish, so I find myself munching more frequently and feeling intellectually fatigued. I have a sit-stand desk and use it whenever possible, but there aren’t many opportunities to walk around. •Job B is much busy. Most days, I go without eating till dinner, drinking water, stretching, and so on. •Where I live, there is just one small gym that is not open early enough for me to go before work, and after I leave, the entire town does as well. There is a limit to how many people can fit in there, and it is frequently at capacity. So, not a consistent option. So, what are some recommendations for avoiding excessive snacking or not eating at all while also getting a little extra activity into my day?
I also have a desk job and live 25 streets away, so since I already had to walk 5 blocks to drop my child off at school, I decided to start walking the rest of the way to work. That’s a good walk Monday through Friday, and it accounts for half of my daily steps.
Then, when I grab coffee or tea, I start pacing while waiting for the water to boil; I no longer take cabs to the bank, which is four streets away; instead, I attempt to walk everywhere. It’s the only actual exercise I do.
I walk around outside on all my breaks. When I’m feeling antsy I walk around the building, although it’s part of my job to occasionally walk around and check the printers throughout the building so that helps.
Stretch every couple hours or so to keep your body from getting stiff. Home workouts are also a god send. I love a good growwithjo video, especially one of the half hour ones. I do those when my mental health is tanking and going into the gym feels like the hardest thing in the world! That way I’m still moving! I usually hit around 12k steps doing these things
If you must snack, keep it to a healthy amount. Mind over matter. Tell yourself you don’t need them; you’re simply bored. Purchase one of those treadmills for under your desk. You do not need to go to a gym to workout. There are numerous exercises you may perform at home with a simple set of weights.
Try to munch only on fruits and vegetables, and make sure to walk everywhere else. If you take public transit to work, can you get off a stop or two early and walk the rest of the way home? If you drive, can you park farther away and walk?
Try to eat just fruits and vegetables, and walk wherever else. If you take public transport to work, can you leave a stop or two early and walk the rest of the way home? If you drive, can you park further away and walk?
Set your fitness band or smart watch to remind you to get up, take some steps, and stretch every hour. After work, try to walk for at least half an hour. This helped me.
Find out what your TDEE is. Because you’re inactive, your body doesn’t require many calories to function properly. If you want more food, you must move more. Walking is the best type of exercise in my opinion, and it is flexible, so you don’t have to worry about it. Aim for 30 minutes per day, gradually increasing to an hour.
Find ways to add exercise to your day. Take the staircase. Every hour, go one lap around the floor. Walk to a different kitchen where you are brewing your coffee. Get up a little earlier and stretch out. Exercise while watching evening television. Avoid munching. Do not eat the food that others bring. Eat a bigger meal at midday so you don’t overeat right before bed.
Incorporate exercise into the routine: Commute on foot or by bicycle. Take a walk during your lunch break or any coffee breaks. If you can get away with it at work, you can do some bodyweight exercises at your desk.
Incorporate exercise into your regimen. Commute by foot or by bike. Take a walk during your lunch or coffee break. If it is acceptable at work, you can perform bodyweight exercises at your desk.
Desk jobs make it difficult! Keep nutritious snacks like nuts or fruit on hand to prevent junk food, and set reminders to drink water and stretch. Try desk workouts or short walks during breaks, and if the gym is full, do some bodyweight exercises at home. Even small modifications can have an impact!
I, too, have a sedentary job and do what others have suggested, such as park farther away. The steps add up; I can obtain about 2500 steps per day when I go to work. But it isn’t enough. You need to exercise at home. I try to go for a half-mile stroll at home whenever possible. I’m trying to go at least half a mile five days a week.
Try to keep the desk in the upright position as much as possible. Standing burns far more calories than sitting. When you have a break, go for a walk to get some steps in. I would also join a gym and exercise after work. If you are fully sedentary throughout the day, it will only take you 30 minutes to an hour to meet your daily activity requirements at the gym.
At the end of the day, nutrition is the primary cause of weight loss, not exercise. So make eating a clean diet with a calorie deficit your primary goal. You should still lose weight if you consume a calorie deficit even if you don’t move at all.