If you have a desk job

[Deleted]

What do you do to keep active and remind yourself to take breaks and move around? I find I can remember to do this 1-2 days a week, but other days get caught up in the routine (or here, eek) and realize I've sat most of the day. I work on a college campus, in a small building that doesn't allow for a walking/stair routine. It's easier when the weather is better, but especially with this long winter I am feeling so stuck in my office all day. What works?

[emuni04]

I wish I had the answer to this, but I'm terrible about it as well. So no advice, just commisseration

[gt7301b]

Both co-workers who sit near me like to clip their nails in the office. I can't stand the sound and get up and walk around till they stop. As a general rule I just get up and do a quick walk through the building when something is frustrating me, which seems to happen on a daily basis.

[tuggyruns]

I try to. I wear a fitbit that I would hope would encourage me to move, but alas, the emails and ringing phone really prevent me from moving. I do take the stairs to different floors (most of the time )

[blndsnbrdr]

I have a standing desk...but oddly enough that does almost nothing to get me out of my cube.

In previous jobs we had legit glass glasses available for employee use (with a dishwasher in the kitchen). I would fill up a glass and make it a goal to drink on glass of water every hour to 90 minutes, then walk to the back for more water (and a much needed bathroom break).

It took a while to get into the routine but having the legit glasses helped a ton. I can have four water bottles at my desk but if I don't see the water level or have the ease of actually gulping down water I won't empty them without forcing myself to do so. With the glass glasses I'd easily down a full glass in an hour. Plus, after the first few hours of the day I'd have to pee ever 60-90 minutes so I'd just grab my glass, drink whatever was left and refill while stopping by the bathroom.

So, two birds, one stone.

But I currently suck at this...should probably take my own advice!

[labbie]

Desk jockey here! I'm not tied to my phone, so I do have a bit of flexibility, but for what it's worth some of the things I do:  I print to a farther printer whenever possible (I have one at my desk but use the dept one normally), take the stairs up to the 3rd floor bathroom at least 2x a day (I'm on the 1st floor), when possible to leave at lunch either go run an errand and park as far from the building as possible.
I got a fitbit several months ago, and it's amazing how much the little things do add up over time.

My DH sets his cell phone alarm for 3x a day to get up and walk around his building so that's another idea.

[lb2006]

I have a desk that moves from sitting to standing. I try to walk around a bit after lunch everyday - even if it is just circling my building.

[shellfish26]

Can you park farther away from your office? I walk to and from the train station in the morning, rather than taking Metro, which gives me about a mile each way.

[slimshamy]

I just make appointments with myself throughout the day to get up, stretch, and take a quick walk, typically two to three times. Sometimes I set reminders on my phone but usually I just remember. I only take ten minute walks but if I take three breaks a day, hey, that's thirty minutes.

[runaways]

I don't work at a desk but I was going to suggest setting a few alarms on your phone. Maybe set 3/day and plan to go walk around at least twice, so that way you have some leeway if you get busy when one of them goes off?

[ebeth]

drink a lot of water.

also, walk to people's desks to talk to them instead of emailing where possible.

[clseale]

My co-worker has a stretch break reminder on his computer. It goes off every 30 min, but we usually do once an hour. We stand up and take two minutes to stretch. The marketing building is also set off from the rest of the office, so we try to walk up to the main area once or twice a day. We also walk to lunch every now & then.

[venice2007]

I used to set a timer for every hour.

[pixy0stix]

I have to pee a lot. Every time I get up I walk a lap around the building.

[lindsaymg]

During an engagement survey our leadership found an easily fixed issue. Smokers were taking breaks and non smokers were annoyed that we never did. Our leadership now encourages non smokers to take breaks as much as smokers. I take a 15 min in the morning and 15 in the afternoon and walk the perimeter of the building. It does as much for my mental well being as it does my physical. Since my building is a repurposed mall I walk the inside in inclement weather. I have a Fitbit so I set a goal number of steps to have in by the time I leave work.

[lindsaymg]

Mar 25, 2014 14:42:06 GMT -5 lindsaymg said:

During an engagement survey our leadership found an easily fixed issue. Smokers were taking breaks and non smokers were annoyed that we never did. Our leadership now encourages non smokers to take breaks as much as smokers. I take a 15 min in the morning and 15 in the afternoon and walk the perimeter of the building. It does as much for my mental well being as it does my physical. Since my building is a repurposed mall I walk the inside in inclement weather. I have a Fitbit so I set a goal number of steps to have in by the time I leave work.

Oh! Today I had to watch a webcast and I walked in place during it just to avoid falling asleep. Also--like other posters I drink a ton of water/unsweetened tea so I have to pee a lot. I started this thing where I try and use a different bathroom every time (we have a huge building). So the later in the day the further I walk to pee. It is weird but it keeps me from going stir crazy.

[emilyinchile]

Another water drinker here. I am annoyed with how often I have to stand up to pee, but it sounds like that would be a good thing for you

[MrsE]

Team drink a ton of water. By noon I'm up every hour to pee

[Susie]

I use a pint glass (instead of a bigger water bottle) to drink water, so I have to get up to refill and to pee.

[coconutbug]

I'm another constant water drinker/pee-er. And I try to get in the full 10,000 steps on my Fitbit before I leave work, so it means a lot of walking around during my breaks.

[SuziSaysDa]

I have a program called Workrave on my computer, it is a free download. It has three timers: micro breaks, rest breaks, end of day. Its true purpose is the limit amount of time spent looking at the computer screen, but I use it as move breaks.

It took me a while to get my timers just right, but now I have:
- 30 second micro break every 30 minutes - I stand up and stretch or refill my water
- 5 minute rest break every 90 minutes - I take a longer walk or use restroom on another floor
- end of day I don't really follow, but its nice to know once I have put in a certain number hours for the day.

It has been really great at getting me up from my desk. I tend to feel I am too busy to get up and do simple things like refill my water - but when the alarm goes off I look for things I need to do and get up.

I really like Workrave b/c the timers pop up on my screen and it keeps a record of how many breaks I take (prompted or natural) and all the timers work together - so if I am away from my computer for over five minutes, the 90 minute timer starts over again when I return.

[sitnspin]

Mar 25, 2014 14:37:18 GMT -5 pixy0stix said:

I have to pee a lot. Every time I get up I walk a lap around the building.

Yeah, I kind of do the same thing.  Get up for water, walk to go to the ladies room, repeat.

[Deleted]

Even if I bring my lunch to work, I try to go for a walk at lunch to get out. 

I recently go a Polar Loop (like a fitbit), although I'm not relying on it to guage all my exercise efforts, it does encourage me to get up periodically,

[Deleted]

Mar 25, 2014 13:55:55 GMT -5 shellfish26 said:

Can you park farther away from your office? I walk to and from the train station in the morning, rather than taking Metro, which gives me about a mile each way.

I work on a university campus with no staff parking; so it's always a good 1500 steps from car to office on hills when classes are in session; nice in summer, harsh in upstate NY winter 

[m1and1m]

DH works in sales, and they're pretty much at their desks all day. He started having his team do 10 of something every hour. 10 push-ups, sit ups, planks, wall sits, squats, etc.
He was doing just push-ups at first but I told him he needed to switch it up a bit so now it changes every day. Some of the other teams in his office have started doing it too, and of course the dudes have to be competitive which has inspired some hilarious shenanigans.

[mollyrunner]

Another vote for drink tons of water so that you have to keep getting up to go to the bathroom.  

[greysgirl]

Ditto what others said. I drink a lot of water also. I wear a fitbit so that keeps me motivated. I work on the second floor but i use the bathroom on the third floor to get some extra exercise.

[tuggyruns]

Mar 26, 2014 10:38:35 GMT -5 SuziSaysDa said:

I have a program called Workrave on my computer, it is a free download. It has three timers: micro breaks, rest breaks, end of day. Its true purpose is the limit amount of time spent looking at the computer screen, but I use it as move breaks.

It took me a while to get my timers just right, but now I have:
- 30 second micro break every 30 minutes - I stand up and stretch or refill my water
- 5 minute rest break every 90 minutes - I take a longer walk or use restroom on another floor
- end of day I don't really follow, but its nice to know once I have put in a certain number hours for the day.

It has been really great at getting me up from my desk. I tend to feel I am too busy to get up and do simple things like refill my water - but when the alarm goes off I look for things I need to do and get up.

I really like Workrave b/c the timers pop up on my screen and it keeps a record of how many breaks I take (prompted or natural) and all the timers work together - so if I am away from my computer for over five minutes, the 90 minute timer starts over again when I return.

I just DWL this- great option! Thanks for the rec!

[minion]

I drink lots of water. Walk the long way to the photo copier. Sometimes I even try to see other people person to person instead of calling them. I have also done burpees in my office on my lunch break. I do walk during warmer and drier weather around campus, I too work on a college campus.

[libbygrl109]

I set a goal for myself to drink at least 2 water bottles (mine is 20 oz) before I head home each day. So, between refilling and bathroom runs, it gets me out. I also get up to talk with other people, rather than sending an email. It helps to wake me up, especially if it's a day when I am forcing myself to write reports rather than seeing a lot of students.