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One of my biggest struggles as a mom to a toddler, a wife, and a full-time employee outside the home is how to get a workout in while I’m at my desk job. Β I always feel like I have no time to devote to fitness, so squeezing in a small workout over the course of the work day is sometimes my best bet. Over the past few weeks, I have really made an attempt to get more steps, more squats, and better eating while at work. Β Participating in a fitness challenge with flash challenges that need to be done by a certainΒ time actually helped me see that with just a few breaks during my day I can get in all the steps and moves required of me.
Steps
Let’s start with steps. Β I recently purchased a Fitbit Flex after using a cheaper tracker for a little while. Β The app is pretty addicting and it’s fun to be in challenges with friends. Β Please note, some friends have over 30,000 steps in a day. Β I need to work on getting up to 15,000, but for now I shoot for at least 10,000 every day. Β Even on weekends. Β It’s important that I keep this up. Β Working out at lunch has been key. Β Not only is taking a lunch good for your mental health, but I am able to get in at least 3,000 additional steps. Β I eat at my desk and work, but I take my lunch and walk for an hour. Β An hour! Β In the winter, I will go to the gym we have in our building. Β It’ll be a shorter workout due to changing andΒ cleaning up at the end, but I am still able to take my lunch, get some me time, and work on my health.
Some other sneaky ways would be during my commute. Β I walk two blocks extra to catch the bus at a different stop. Β When I catch the Metro, I walk the escalator instead of standing. Β There aren’t any stairs, so the escalator is my only choice. Β When I get to the train platform, I walk to the very last carΒ even though it’s the furthest from my exit. Β When I get to work, I get off at the wrong floor and take two flights of stairs to my office.
During the work day, once an hour I get up and take a lap around my floor. Β I use this time to fill my water, say hi to some coworkers I might not see, and check-in with my managers. Β It’s a great way to keep the work communication going, but really, I’m just moving. Β When I send things to the printer, I start walking laps until it’s finished printing. Β If I am heating lunch of breakfast in the microwave, I pace the kitchen.
More ways to get in steps include taking the stairs and running or walking in place. Β I’d be a little embarrassed to walk in place at my cube, but if you have an office or aren’t as shy as I am go for it. Β A standing desk would also help.
Fitness MovesΒ
Let’s talk fitness moves, like getting in squats. Β I do those when I go to the bathroom. Β It’s private, so no one will see me! Β I drink a lot of water throughout the day, so I do 20 every time I go to the bathroom and typically end up with over 100 at the end of the day. Β We also have a Wellness Room where I can do things like wall push ups, tricep dips, and the dreaded surrenders. Β Yikes, those are tough. Β Surrenders were part of my last flash challenge – 150 in 24 hours. Β Just so you know, I’m hurtin’ today.
Chair exercising is another great way to sneak in some fitness at work. Β I do seated leg raises and one leg squats. Β This abdominal hold is tough but so worth it. Β Doing this with a rolling chair is tough, but I’ve done okay so far.Β http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/?page=0 Β You can also use your desk for push-ups or tricep dips.
Okay, so those were some moves and ways to get in a workout throughout the day at work. Β The next part is to, ya know, actually do them!
If you’re like me, you need a reminder. Β If your fitness band lets you set hourly reminders, set it now! Β Another way would be to utilize that calendar. Β Set reminders for yourself to just get moving, do your seated workout, or go do some tricep dips.
At Home – Commercial Breaks
While this isn’t during the work day, andΒ you’re just looking to squeeze workouts in at home, do your workout during a commercial break. Β Walk in place during the show, and burst run in place during a commercial. Β Get up off the couch and do burpees for an entire commercial break. Β Whenever you see a car commercial, do 20 push ups! Β While most of this post is geared towards working moms, I believe stay at home moms can apply some of the same moves and techniques while doing their job of caring for the kids.
Keep Going!
My biggest opponent is me. Β I feel like I am starting to get preachy, but this is always a work in progress for me. Β Always. Β I talk myself out of moving all the time. Β I feel good after I do it, but the motivation sometimes leaves me and I daydream about (or eat) cake. Β Sometimes I am just exhausted. Β My son doesn’t sleep through the night. Β Some nights we’re up eight times. Some nights it’s only two. Β I’m tired, too. Β Setting reminders has really helped me, setting goals has helped, and the support of others. Β If you need support, find me on Twitter and shoot me your Fitbit email. Β We can connect and challenge each other to be better!
Do you have any desk moves or tips you want to share? Β Comment with your tips!
I truly enjoyed this page. I am a fitness junkie also, even though I am not a month, I struggle to find time to workout at times. I am in school, and I sit for hours at a time, so I always try to take 5-10 minutes every hour to keep my blood flowing. I love the fibit flex, and a lot of my family and friends also have this item, and they all love it. Your trips are great, and I enjoyed reading!
Thanks! It’s good to move as much as possible throughout the day to keep the juices going.
How inspiring! I have been battling the sit-down job for years. Sometimes I substitute a physio ball for the chair. I def need to look up those squats!
I have all kinds of exercises I do at my desk…and if everyone else is gone for lunch I walk up and down the hall throwing in brisk steps or skipping rope jumps (without the rope) for intervals.
It’s helping. I have a pedometer that keeps me motivated.
Oh yeah and how I remember being up half the night!
Warm regards.
Thank you for your comment! I get some extra steps in during the night, too. π
-Ashley
I like the idea of the Fitbit to help remind you how many or how little steps you have taken. I don’t work outside of the home anymore, but I know when I did, I walked everywhere. Instead of calling someone or emailing them, I would walk to their office. I worked in a rather large building, so this helped a lot. I know I got a lot of exercise in. Now, I really don’t.
At home, I have a “standing desk” and I walk in place if I’m just browsing and clicking. Just an idea!
Hey, glad I found your post. I read somewhere that people with desk jobs irreversible mess up their spine and back. I’m sure these exercises you recommend can do a good job off setting that. Plus it’s really good to just take a break every once in while and to do so simple relaxing stretches.
Is this something you do regularly?
Thanks for the interesting post! I’ll make sure to try these out.
I do these every day! I aim for once an hour to at least get up and move, though it typically ends up being every hour and a half to two hours. It’s definitely important to keep the blood flowing.
I hope this works for you!
Ah, this is a really great topic! Especially for people like me who sit in front of a computer all day. I’ve got a fitbit as well and it is addicting that’s for sure. But I like your tips, especially walking during the lunch hour. That not only gives you some much needed exercise, it’s also great for your right brain. I’m much more creative after I take a walk.
Thanks! I definitely think everyone should try NOT to eat at their desks. You need the fresh air and a break!
Great article with great tips on adding more fitness in our day, I do try to park farther from the stores sometimes. When I am not feeling lazy that day, I do exercise 3-4 days per week at home.
I try to eat healthy with mainly fruits, veggies and meat and healthy snacks. Very hard to give up those grain snacks, which I know is one of my biggest reasons for my belly fat but I really am trying to eat much less of them.
Thank you for your help
It’s important to make small changes. It’ll make a big impact down the road.
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