How can I loose weight/work out at the office?

Question

I sit at a desk all day and I want to try to burn some calories, I just need some ideas. Especially those activities that will not make me look like a spaz while doing them.

Answer 1

Start with your diet. Some ideas to start you off:

- Stay away from the donuts and other junk food people bring in for the office. And if you want/need to bring in snacks for the office, make them healthy snacks (like veggies and fruit).

- Drink lots of water. Most people can't tell the difference between their body craving water and feeling hungry. They both feel the same. Drinking water will take this feeling away.

- Bring your lunch in from home. You can prepare it the night before and store it in the fridge, then just heat up when you're ready to eat. This will help you avoid going out to eat all the time.

- Continue this at home. Eat healthy for every meal, not just at the office.

And for exercise, here are a few tips:

- If you have multiple floors, try taking the stairs instead of the elevator.

- Park farther away from the building than you do now.

- Take a couple 10 minute breaks and take a walk around the building. Take another 10 minutes at lunch to do the same.

- Find others in your office that want the same thing and start a walking group.

Answer 2

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Answer 3

The first key to controlling your weight in an office job is diet. Instead of hitting vending machines/cafeteria/local restaurant, bring your own food. Eat breakfast at home, and bring food for mid morning snack, lunch, and afternoon snack, then eat dinner at home. Divide your caloric intake evenly between 5 or 6 healthy meals including a good balance of protein, unsaturated fat, and complex carbs.

To add activity to your day, make sure you walk more.

Take the stairs instead of the elevator, if possible. If your floor is too high to walk all the way up/down, then get off the elevator a few floors early and walk the rest of the way. Your building's security systems may prevent you from doing this.

During lunch time, take a few laps around the block, walk to a nearby mall and walk around for a while.

During the day, take the long way when you need to go to a meeting room, the printer, restroom, etc. Take a lap or two around your floor on occasion.

Park you car farther away from the building.

All these are little things, but they will help, and you won't look strange at all by doing them.

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Answer 5

Fidgeting will help - by constantly moving around and "rearranging" your body you can burn calories and keep up your metabolism. Also, while seated you can do butt squeezes to work your glutes - just squeeze and hold for 5 counts are release. To work your abs do the same thing - sit up straight and hold in the abdominals for 5 counts (which equals one sit up) and release. Leg raises to work your quads - point your foot out in front of you while seated and lift the leg so it is parallel to the floor and lower. Every hour take a nice big stretch by raising your arms up over head. Try to get up and walk as often as possible. Even if you don't have to get up and walk to the bathroom every hour or so. Also, while in the bathroom you can sneak in a couple of squats or pushups against the wall and do calf raises while you wash your hands (lift yourself up onto your toes without rolling the ankle - you need to stay with the weight on the big toe). These are just some examples and I'm sure you'll find more ways to squeeze in some other exercises throughout your day.

Answer 6

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Answer 7

First, find out how many pushups you can do in two minutes. Divide this number by two. Then do this many pushups every hour. It takes less than a minute to do, you won't get sweaty, and if anyone sees you then dare them to do some with you. You can substitute other exercises than pushups, but I'd start with them.

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