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Ask Slashdot: How Do You Stay Fit At Work?

timothy posted about 2 years ago | from the hop-all-the-way-to-the-fridge dept.

Programming 635

Dishwasha writes "What do you do to stay fit? Probably like many of you, this code monkey has lead a fairly sedentary life consisting most on fritos, tab, and mountain dew. Every time I attempt to incorporate exercise in even the most modest amount it never really seems to work out. 'Just do it' or joining and going to a gym just doesn't seem to work and with time being my most precious resource at this point, I would like to incorporate exercise in to my daily work process. Our office recently switched to standing desks, which is great, and I would like to possibly bring in a flat treadmill that fits under the standing desk, but my bosses have balked unless the equipment is whisper silent. We are a small business in a traditional office park with no exercise facility. Do any other geeks out there have a similar set up and would like to share what they use to stay heart healthy and improve circulation during their work day? What other ways do you incorporate exercise in to your geeky or nerdy lifestyle?"

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Heel-raises are silent... (0)

Anonymous Coward | about 2 years ago | (#43173091)

Unless you have bunk ankles.

Lazy (3, Insightful)

Russ1642 (1087959) | about 2 years ago | (#43173099)

What the poster meant was that he's just too lazy to go to the gym when he could be at home watching TV. Any significant workout is going to make you sweat a lot, which is why you don't do it at your desk. If you just want a physical job then sign up to be a mail carrier or bicycle courier.

Re:Lazy (1)

hedwards (940851) | about 2 years ago | (#43173221)

Not true. Unless you're in a place where the heat is turned up to high. Which it probably is, because even outside of server rooms, people turn the thermostat up way too high in the winter.

Doing some basic calisthenics isn't going to make you break a sweat. Now, if you're wanting to burn a lot of calories or tune up the heart, that's likely going to require sweat equity.

If you want to get strong and you're spending more than about 10 or 20 minutes a work out, you're wasting time.

Re:Lazy (3, Insightful)

Anonymous Coward | about 2 years ago | (#43173493)

You can burn fat and get some decent exercise in 10-20 minutes, but "get strong" is such a nebulously stated goal that you're doing him a disservice implying it'll only take 10-20 minutes. If you're being honest with yourself it's more like 1 hour, three times a week. Ten minutes is probably just enough time to get through a warmup set. And yes, you will sweat. What a ridiculous contention. If you're an out of shape worker in a sedentary job, getting in an out of your chair probably makes you break a sweat.

Re:Lazy (0)

Anonymous Coward | about 2 years ago | (#43173343)

What's really dumb is that you can work out *while* watching TV, so you can multitask that way!

Also, don't just start doing 15 minutes of cardio a day and expect results.. it doesn't work that way. Spend a few days a week doing at least 45 minutes of cardo (go for a run, power walk, jump rope, or a combination of these), and do some damn strength training on the other days!

There are plenty of simple strength exercises you can do without spending a time... (few examples: squats, push ups, crunches, sit-ups, leg raises, lunges) search for instructional videos on youtube, and spend an hour three times a week doing some of these. Before long, you'll actually be in shape, and you'll feel a lot better about yourself (not to mention you'll be able to do more physical things in general)

Re:Lazy (5, Funny)

fuzzyfuzzyfungus (1223518) | about 2 years ago | (#43173441)

What the poster meant was that he's just too lazy to go to the gym when he could be at home watching TV. Any significant workout is going to make you sweat a lot, which is why you don't do it at your desk. If you just want a physical job then sign up to be a mail carrier or bicycle courier.

You aren't going to do jack in terms of serious cardio or muscular exertion unless your white-collar-knowledge-worker environment tolerates people who look like they think that 'data mining' is something you do with a pickaxe.

However, in terms of destroying your fitness less slowly while at work you have options that are worth considering: If you need caffeine, go with (unsweetened/not-full-of-milkfat) coffee or tea, or a pill. Not a soda. Also, try to distinguish between loss of energy caused by boredom or need for sleep(not a good thing; but temporarily treatable with mild stimulants) from loss of energy caused by hunger(eat something lean and proteinacious). Assorted caffeine+sugar snacks are seductive because the combination of stimulants and a quick energy burst allows you to do a mediocre job of fighting off either kind of slump; but they tend to bite you because if you just need some caffeine you end up consuming hundreds of calories in corn syrup, or if you really need some food, you end up letting hunger drive you into using more stimulants than you need, and crashing once the sugar spike wears off.

None of that will actually make you 'fit' worth a damn, nor will it save you from 'research suggests that people who get less than X exercise die early'; but it is a comparatively painless way to cut down the amount of 'fit-as-in-not-fat' effort you'll need to put in at the gym later. Ideally, you'll even be forced to find a more stable, less spike/crash prone hunger and stimulant cycle, which won't exactly hurt your efforts to get some exercise either before or after work.

Re:Lazy (3, Insightful)

Murdoch5 (1563847) | about 2 years ago | (#43173481)

I completely agree. Everyone one tells me they don't have the time to go and they have to much work but somehow yet manage to fit 5 hours of TV into the evening. To stay fit, burn fat and keep energized you really only need to work out twice a week, I usually aim for 3 - 4 times. Either go to a gym or stop complaining, you have the time, just go and do it.

Elliptical (5, Informative)

Eowaennor (527108) | about 2 years ago | (#43173101)

I use a portable elliptical trainer that can be used standing or sitting down in a kind of peddling motion. It's non motorized and pretty quiet.

Re:Elliptical (1)

heypete (60671) | about 2 years ago | (#43173377)

Link? I'd be curious to get just such a device.

I get up .. (5, Insightful)

Idimmu Xul (204345) | about 2 years ago | (#43173107)

3 hours before I need to be at work and go to the gym, and try my damned hardest not to eat the free biscuits or cakes when I get in to the office.

We ask this question on Pi day??? (4, Funny)

erroneus (253617) | about 2 years ago | (#43173109)


Re:We ask this question on Pi day??? (2)

Tablizer (95088) | about 2 years ago | (#43173223)

That's why Sphere Day comes after it

Re:We ask this question on Pi day??? (1)

skatull (166201) | about 2 years ago | (#43173335)

On assignment to Lexington KY, introduce my co-workers to Pi Day, they introduced me to Derby Pie. Nomish!

A couple simple rules (0)

Anonymous Coward | about 2 years ago | (#43173115)

1. Drink water only
2. Don't go out for lunch (I eat soup)

You'll drop 20 pounds in a few months.

Re:A couple simple rules (0)

Anonymous Coward | about 2 years ago | (#43173235)

Totally agree, and I have lost over 40 lbs already

Re:A couple simple rules (1)

thmsdrew (2608605) | about 2 years ago | (#43173391)

Yeah I'm sure you're the epitome of healthiness with a soup-only diet. There's a difference between staying fit and losing weight.

Re:A couple simple rules (1)

Anonymous Coward | about 2 years ago | (#43173395)

Losing weight doesn't make one fit.

Re:A couple simple rules (3, Informative)

griffjon (14945) | about 2 years ago | (#43173451)

One great trick, I probably saw it on lifehacker or similar, is to phrase your decisions in terms of priorities - i.e., when choosing to do activity X (TV, long lunch, etc.) instead of Y (gym, run, etc.), consider that you're saying, "no, X is a higher priority for me than Y right now." It's cheesy, but it help keep you focused.

Yes - bringing a home-made lunch saves a ton of money, and is much easier to portion-control with. Don't eat snacks at work (supply yourself with healthy alternatives if need be).

Instead of an hour lunch break, take an hour gym break to a nearby gym, or work with your supervisor for a flex hour instead of a lunch break, show up an hour later (and use that to go to a gym on your way in). You'll be *amazed* at the increase in your afternoon productivity by going to a gym in the middle of the day, instead of stuffing yourself at the nearest lunch spot.

Walk/Run/Bike to or from work - only works if you have access to a shower facility or public transit for one-way commutes at work

Join a gym, *hire a trainer*, set a schedule. I went to the gym 3x/week for 2 years, slowly lost 5 pounds. Added a trainer, lost another 5 pounds ... in 3 months.

It sounds like the company cares about health, which is a great start - getting access to shower facilities at work really opens up a lot of possibilities, so investigate some options there.

Priorities (0)

Anonymous Coward | about 2 years ago | (#43173121)

If it's important to you, you'll make time for it (and not expect your employer to make time for it.)

Fitness? (1)

Anonymous Coward | about 2 years ago | (#43173127)

A rigorous diet of coffee and cigarettes help keep me in top shape at work.

If I'm feeling a little low on carbs and blood sugar levels I will occasionally eat a box of doughnuts.

Re:Fitness? (1)

badzilla (50355) | about 2 years ago | (#43173475)

Tobacco is a green leafy vegetable so that is definitely a healthy plan.

I keep the two separate and focused (2)

peter303 (12292) | about 2 years ago | (#43173135)

Other than hall walking breaks to relieve muscle tension, I do vigorous exercise outside of work.

Its a lot like advice for insurance: combing investing and insurance in one product usually shorts both.

run! (0)

Anonymous Coward | about 2 years ago | (#43173141)

I always recommend running. Start small -- walk a little every other day, and you can quickly build up to where you can run a mile.
If you like numbers and stats, make a game of it and use apps on your phone like runkeeper

but most of all: move around

Reduce your fat intake (0)

Anonymous Coward | about 2 years ago | (#43173143)

Michael Moss' "Salt Sugar Fat" was enought to make me throw out all of the crap that "hackers" crave.

Re:Reduce your fat intake (1)

ub3r n3u7r4l1st (1388939) | about 2 years ago | (#43173527)

Enforce a straightly East / SE Asian diet at work. Ban Pizza, Hot dogs etc.

Get paid to.. (0)

Anonymous Coward | about 2 years ago | (#43173147)

Fortunately, I work for an organization which requires us to stay fit. As such, we get at least an hour a day to use the gym, and can easily be in there longer if we desire.

Might not be the highest paying tech job, but it sure is a benefit that is worth several grand!

No Magic Bullets (5, Insightful)

tompatman (936656) | about 2 years ago | (#43173149)

There's no magical way that's going to keep you in shape without a little effort to eat well and take some time to exercise. Lay off the fritos and mountain dew. Stick to water and coffee/tea and get some veggies in your meals. Make time to exercise over lunch or right after work, for at least 30 min. You're just making excuses if you think you can't carve 30 min. out of your day. I go to the gym at lunch and find it makes me more relaxed and more productive at work.

Tab? (0)

Anonymous Coward | about 2 years ago | (#43173153)

Do they still make Tab (i assume you mean the soda)?

Think of a sport you enjoy, find a meetup that plays it? Try taking a half hour walk at lunch every day? Of course that might not be such a good idea. With you standing all day your knees, ankles and shins will be shot within a couple years.

Ditch the Tab and Mt. Dew (4, Informative)

eth1 (94901) | about 2 years ago | (#43173155)

And switch to water, for a start.

Re:Ditch the Tab and Mt. Dew (1)

Intrepid imaginaut (1970940) | about 2 years ago | (#43173317)

I normally have a shot of espresso (straight back) and orange juice for breakfast, sip on water throughout the day, and have one cup of green tea and one of black coffee for lunch and in the afternoon.

The way that programming culture treats stimulants, narcotics and relaxants is nothing short of physical self abuse. One guy I read a while back was talking about sucking down strong coffee all day then drinking himself to sleep. That is a) a classic addictive cycle and b) ruinous for your body, not to mention that the effects of both the caffeine and alcohol reduce over time. And don't start with the sugary sodas and other drinks. This stuff doesn't help you program, causing sugar highs and lows all day, breaking concentration, and the same for the rest of it.

Or Gatorade (1)

ub3r n3u7r4l1st (1388939) | about 2 years ago | (#43173331)

that works too.

Work it into the commute. (5, Insightful)

crankyspice (63953) | about 2 years ago | (#43173163)

I knew I'd never reliably hit a gym, etc. (BTDT, repeatedly), and working out *at* work wasn't really feasible, so I worked out by going to / from work by bicycle. At first it was 5 miles each way, then I changed jobs and it was a 35 mile round trip, daily. Lost ~100 lbs in about 8 months. Have kept ~80 of those off since 2008...

Take the stairs. (3, Insightful)

Anonymous Coward | about 2 years ago | (#43173167)

Even when I'm not going anywhere.

Proper Lunchtime and a Walk (1)

Anonymous Coward | about 2 years ago | (#43173171)

I just go to the gym, but colleagues of mine make it a point to take their lunch to a local park to eat. The break is as useful as the exercise.

Also useful, if you have got into the habit of using quick online chats to communicate info, get up and go to the person instead to talk.

Best product for such: (1)

Tablizer (95088) | about 2 years ago | (#43173175)

Sneakernet! Unplug yourselves.

missing something (0)

Anonymous Coward | about 2 years ago | (#43173177)

Regardless of exercise what you consume is important. If you are concerned about your health cut out the fried snacks and soda (even if it is diet). Apple a day....

Obviously... (0)

Anonymous Coward | about 2 years ago | (#43173183)

I dont.

Don't be such a facist (1)

Anonymous Coward | about 2 years ago | (#43173187)

You got into technology because you aren’t like everybody else. Why spend hours sweating in a gym trying to emulate people who are neurotic and or genetically blessed. Why make yourself feel guilty over eating food that tastes good and makes you happy. Your expiration date is set by your genetic factors and all the exercise in the world can only move it by +- five years. So what if you add an extra year to your life. Those are the dementia adult diaper wearing getting pushed around in a wheel chair by your born again Christian son years. Who really needs those? You are not going to live to see the colonization of mars or the creation of a sentient mechanical being. Every form of exercise that is good for one part of your body puts undue wear and tear on another. Get lots of sleep and practice good prostate hygiene.

Re:Don't be such a facist (0)

Anonymous Coward | about 2 years ago | (#43173347)

Why make yourself feel guilty over eating food that tastes good?
Because it makes you feel like shit, and reduces your quality of life.
Obesity is a serious problem, along with increasing your chances of
developing hypertension, diabetes, and gout. It isn't worth it if you have
to spend 20+ years on meds for things that are preventable.

Go for a run- (2)

gatzke (2977) | about 2 years ago | (#43173191)

I have tried various things over the years. The best I ever found was to make myself run every day. Get in the habit of roll out of bed, go run, shower, go to work.

One day I went to work, then after eight hours I realized that I never even stood up. I was busy all day long, with all of my meetings coming to my office. I never got thirsty or had the call of nature. I realized that I had been sitting on my rear for a full eight hours. I try to at least go get coffee now...

Fat and doing nothing (0)

Anonymous Coward | about 2 years ago | (#43173207)

If you're already overweight just get up and move it around which will provide enough stimuli to start a chain reaction of fat meltdown. Eventually you'll just disappear.


Work from Home | Yoga and Standing Practice (2)

ohnocitizen (1951674) | about 2 years ago | (#43173211)

For myself, I work remotely. This let's me take a break to exercise during the day (which in turn helps me stay alert and focused throughout the work day). If you don't have this kind of flexibility at your job, it comes down to what exercises can you do that won't leave you a sweaty mess. For that, I'd recommend yoga you can do at your desk [yogajournal.com] , or standing practice [acuafshin.com] . The latter is great for building lower body strength.

If you don't mind getting sweaty, exercise bands, push ups and fifer scissors/situps, can be great for your upper body, and easy to use/do quietly in a relatively small space.

Whatever you do, don't stand all day. Standing desks just switch out the health problems you get from sitting. Varying what you do is the best tact - if you stand most of the day, find time to sit and rest your legs (and vice versa).

Isometric exercise (1)

ngc5194 (847747) | about 2 years ago | (#43173213)

You could always perform isometric exercises periodically while you work. There are a pile of decent books on the subject. One reminder: remember to breathe while doing these exercises, don't hold your breath.

Bike to work, get a dog, walk at lunch (2)

hawguy (1600213) | about 2 years ago | (#43173217)

I bike to work 2 - 3 times/week (In the winter months when it's dark at night, I tend to bike in once direction only and take transit home. It's a 19 mile ride so even a one way trip is pretty good exercise).

The dog makes sure I got out for at least one 30 minute walk or jog (the wife usually takes her for the afternoon walk).

I spend my lunch hour walking with a few coworkers.

I can't imagine that a treadmill would work well in the office -- I'd either be focused on the treadmill and not working, or be focused on working and not the treadmill and would end up tripping myself.

M O V E (2)

fleeped (1945926) | about 2 years ago | (#43173219)

First of all reduce the crap that you're consuming, that's quite important as you can understand. That said, whatever applies to you:
- Walk/Cycle to work
- Use stairs whenever you find the chance (ascending only, be kind to your knees)
- Take breaks to go for a walk
- Go running after work (run to home perhaps?)

Re:M O V E (0)

Anonymous Coward | about 2 years ago | (#43173433)

- Walk/Cycle to work
- Go running after work (run to home perhaps?)

Not everyone lives in a safe inner city that can do it. Here in Chicago only the suburbs are safe. The inner city has a homicide rate higher than Iraq and Afghanistan combined.

excersise (1)

mjwalshe (1680392) | about 2 years ago | (#43173225)

Run do not walk away from such a hipster organization that has standing desks or can you bike to work? if you can only bike part way consider a folding bike like a brompton.

Re:excersise (1)

CalRobert (2451626) | about 2 years ago | (#43173515)

What's wrong with a standing desk? I hardly see how it's bad to let people use the desk that suits them best.

Programmer Routine (0)

Anonymous Coward | about 2 years ago | (#43173229)

I've struggled with the same problems for quite a while, and have found a couple things to help.

- Integrate workouts with other activities. For example, using a walking desk (A desk that goes over a treadmill) have meals or some minor workouts while "on the go", as it were.
- Use exercise equipment in other areas. A few of my co-workers use exercise balls instead of chairs for several hours a day.

Good luck!

Walk to work (1)

Pinky (738) | about 2 years ago | (#43173231)

I walk to work. 40 minutes both ways. It's 6.6km round trip. Decent exercise for the day and I get some reflection time and fresh air as a bonus.

High impact weight training: (3, Funny)

Hartree (191324) | about 2 years ago | (#43173237)

I exercise by lifting coffee cups.

My daily routine (1)

c600g (30798) | about 2 years ago | (#43173247)

I'm lucky enough to live close to the ocean, so I surf on my lunch when the weather is nice out. Otherwise, I'll take a 2.5 mile walk or bike during my lunch. I need to get off my ass after sitting in front of the computer all morning, and have just made it a part of my daily routine. I have three kids, and don't want to take time away from them (nor pay for a gym membership), so I find that this works best for me.

"Body by Science" by Little and McGuff (0)

Anonymous Coward | about 2 years ago | (#43173249)

15 minutes a week is all it takes.

Easy: go to the gym (3, Insightful)

hsmith (818216) | about 2 years ago | (#43173253)

I go to the gym during lunch and swim. 15min away, exercise for 1/2hr and back at work within the hour. The nice thing is, it splits the day in half.

Diet Mountain Dew and no snacks (0)

Anonymous Coward | about 2 years ago | (#43173255)

Plus I strive be a little hungry everyday. Dancing / Mosh pits for 3-4 hours every weekend.

Whatever solution you come up with... (1)

Improv (2467) | about 2 years ago | (#43173259)

Please figure out a way that doesn't make you stinky at work. Just because *you* can't smell you doesn't mean others can't.

Not at, to and from (1)

skatull (166201) | about 2 years ago | (#43173265)

Cycle commuting

Staying Fit (0)

Anonymous Coward | about 2 years ago | (#43173273)

- Wake up
- Make coffee
- 25 chin ups, then 25 pull-ups on the door frame mounted hang bar
- Take shower
- Drink Coffee
- Drive to gas station
- Get more coffee and gas
- Drive to work
- Get to my cubicle (I arrive @ 07:30-ish, work day starts at 08:00 for me.. rest of office comes in at 09:00)
- Perform the Yoga Sun-Salutation
- Work until noon
- Go eat lunch, usually something very unhealthy
- Get back from lunch, do the sun salutation again
- Get off work, drive home
- On odd days I go to the rock climbing gym, even days I'm on the mountain bike going 5-10 miles on a bikepath / trails
- Weekends I'm either gaming, when the weather sucks, or (soon-to-be) bikecamping. Different camp-sites / routes @ 25 miles, 42 miles, 128 miles, 250 miles away. End goal is the 250 camping ground when I get a vacation in a couple years.

Just get over the hump (0)

Anonymous Coward | about 2 years ago | (#43173277)

Buy some free weights, find some literature with some exercises you can do, and learn to enjoy the outdoors. I run around my neighborhood and bike for my cardio. The initial month is going to be rough, but then afterwards you'll feel weird if you're not exercising. Having a friend do it with you is even better. Peer pressure is a win in this situation. For the record, I do not go to a gym because the ones around here are expensive and I'm not interested in hanging out with meat heads.

TED Talks on a Treadmill (0)

Anonymous Coward | about 2 years ago | (#43173279)

4.0 mph, 8-12% incline, whichever tablet, bluetooth headphones. Pick the ones you want before you start walking and then walk. I do it for 30-40 minutes 4-5 days a week. I've burned through most of the interesting ones, but it works. Trick is to set the pace/incline to right where it's slightly challenging to pay attention. If you have a favorite series on Netflix, that will work just as well. Not ripped, but not nearly as fat as I was when I started in August and the arthritis hurts a lot less, and I've bought back the time I'd spend vegging on the internet anyway.

I've got coworkers who bike to work when its nice out, and one who bikes to work when there's no freezing/frozen precipitation. I plan to do that when the kids get out of school; it will take 40 minutes v.s. 15 minutes each way, but it will save a bit of gas (compared to my F-150). The up sides are that I hurt less, can eat whatever the hell I want. Ate a dozen Krispy Kremes in 2:14 for the office championship, hell yes. I stole one from a coworker who was failing miserably out of sheer arrogance.

The big thing is that I didn't hit it hard to start; I don't like pain, and that I do something I like ... watching interesting shit on the internet. Find something you like to do. Don't try to interleave it with something you hate.

use your commute as a workout... (0)

Anonymous Coward | about 2 years ago | (#43173285)

I bike to work. Not much of a workout in the morning but going home it's all uphill. Now if I could schedule good weather for the commute hours.

Fit Class (0)

Anonymous Coward | about 2 years ago | (#43173291)

My company offers a fit class that you can pay and sign up for - 30min to 1 hour sessions, 2, 3, or 5 days a week. You take a break mid day depending on your time slot and a trainer we bring in gives you your routine for the day. Usually 8 people to a trainer. We have a work out facility in our building.

Very nice and very lucky to have it. It provides a great mid day break, and you come back to your desk feeling a lot more alert than before.

Find something you enjoy! (1)

mlk (18543) | about 2 years ago | (#43173293)

Rather than head to the gym, head down to your local fencing/football/whatever club. You are more likely to make the time if you have fun doing it.
If you can cycle to work.
During your lunch hour go for a run and eat at your desk after the run. Zombies, Run! helped me with this. [ https://www.zombiesrungame.com/ [zombiesrungame.com] ]
It may be worth trying something like http://www.gym-pact.com/ [gym-pact.com] as well. It has meant that the last two weeks that have been extra crappy at work, and I've not been able to run during lunch I've made the effort to go for a run on the weekend.

My Plan (1)

Akratist (1080775) | about 2 years ago | (#43173303)

I thought about this a while, as I got to the point where I went from having the luxury to go to the gym 3-4 times a week and run daily down to having little time. My solution was to take a mile walk one or two times a day. This gets me away from the keyboard and gives me a chance to think. At night, I have some free weights at home and will lift for maybe ten minutes and do some situps, knee bends, etc, just trying to exercise the large muscle groups. It's not a great or complete workout program, but at least keeps me somewhat fit.

being fit (1)

hypergreatthing (254983) | about 2 years ago | (#43173307)

Being fit = going to the gym and actively working on your body to stay in shape.
Losing weight, staying in a healthy weight range is not fit.
Saying you don't want to put any effort into getting/staying fit is a sure fire way to make sure you're never fit. You do need to exercise, you do need to make time for it, you do need to make it a priority. There is no quick easy way out of it.

bike to work (you gotta get there somehow) (1)

jdc (17517) | about 2 years ago | (#43173323)

or join a volleyball and/or softball league. Meet some people

I recently joined crossfit. I'm terrible at crossfit, always finish dead last, but I'm in much better shape after three months than I have been in the past ten years

It's a "Jump to conclusions" mat. (2)

djh101010 (656795) | about 2 years ago | (#43173325)

See, it's a mat with conclusions on it. And then you jump to them.

Re:It's a "Jump to conclusions" mat. (1)

Quakeulf (2650167) | about 2 years ago | (#43173429)

I don't know why, but I found this amusing.

Get enough sleep (1)

Cinder6 (894572) | about 2 years ago | (#43173333)

Numerous studies have suggested that obesity is linked to not getting enough sleep. Aside from that, try bicycling to work if it's feasible.

Exercise (0)

Anonymous Coward | about 2 years ago | (#43173337)

Stationary bike or treadmill (both have programmable patterns to simulate hills, etc) for 1/2 hour after I get up in the morning.

Up and down two flights of stairs at work every hour. Short breaks improve my problem solving ability.

Don't eat donuts, biscuits, cakes, cookies, etc. that might be put out by people.

Weekends I go outside and do things.

Get your bicycle out of your garage (4, Insightful)

dmatos (232892) | about 2 years ago | (#43173359)

Unless you've got a truly ridiculous commute, you can probably bike to work without taking much more time than driving. I've got a 7km commute that takes 15 mintues in rush-hour traffic. I can ride it in 20 (17 minutes is my personal best).

It takes an additional 15 minutes at work to shower and change, but that's 15 minutes that I'm not spending showering at home. All told, I get 40 minutes of exercise in a day with a net time loss of only 10 minutes. AND! I use the hot water at work (free!), where they don't have those horrible low-flow showerheads.

There is no shortcut (0)

Anonymous Coward | about 2 years ago | (#43173379)

I workout after I get home from work. Either I go to the gym, take a run in the hills or neighborhood, or put in a workout DVD and get it done. This cuts into my video game playing/tv watching/internet surfing/socializing/spouse time but what you gain in health and energy-level are really worth it.

The cost of fitness is time and effort. You either are willing to fit it in to your schedule or you aren't.

Or maybe a large hamster wheel in your cubicle would suffice?

Ride a bike (1)

Jon_S (15368) | about 2 years ago | (#43173383)

To work if you can. Otherwise just ride a bike. Once you start, you will get so hooked that it will become your priority. Trust me on this one.

Youtube workouts (0)

Anonymous Coward | about 2 years ago | (#43173385)

A couple other workmates and I go in an empty conference room and do a youtube workout video for a half hour over lunch. There are literally hundreds of videos so we never do the same one twice. Still plenty of time to eat and makes me far more productive for the rest of the day. Why can't you do that?

working out (0)

Anonymous Coward | about 2 years ago | (#43173405)

This isn't quite what the question was, but I'd like to suggest it anyway. I work out at home after I get home from work, three days a week. The thing is,
you need, in my opinion, to do this workout right after you get home rather than saying to yourself that you'll get some things done first or have dinner and let
your dinner be processed for awhile first, because putting off exercise until later led to not getting around to doing it. I started off by going through
http://www.hundredpushups.com/ and kept track of my progress on my own.

by not being such a nerd (0)

Anonymous Coward | about 2 years ago | (#43173407)

fritos, tab, and mountain dew? what the fuck? how about eating some healthier foods, for one?

i stay fit the only way you CAN stay fit: eat properly and exercise several times a week. i take a walk every day during lunch, then eat a sandwich or salad at my desk.

when i get home, i sometimes go for a run and sometimes go to the gym. i hate working out, but i do it once or twice a week anyway. it's not a big deal. exercising isn't hard: it just takes time + hating yourself enough.

i think one of the main problems is your mindset. maybe quit thinking of yourself as a "nerd who eats fritos, tab, and mountain dew" and instead as a regular dude who should take care of himself. then, actually do so.

this is one of the reasons i hate so-called "nerd culture" so much. i'm a programmer for a living but that doesn't mean i have to adhere to stupid memetic stereotypes, and i don't. i have a wide range of interests, most of which don't involve computers. because that's healthy.

saying you eat fritos all the time doesn't make you sound like a cool nerd. it makes you sound 14.

You have breaks, use them (0)

Anonymous Coward | about 2 years ago | (#43173411)

It's not much, but you should get 2 10ish minute breaks a day. I take them spaced out to two hours after I get in and two hours after lunch, and go for a walk.

Helps keep me focused anyway. I also run 2 miles a day and lift, both at home. Just have to work it into your schedule.

bike (1)

ssam (2723487) | about 2 years ago | (#43173415)

cycle to work.

for my commute it saves time compared to any other 'reasonable' mode of transport. (not including jetpack, helicopter, pneumatic tubes) (ok maybe a motorbike might win).

Work for a company with fitness facilities (0)

Anonymous Coward | about 2 years ago | (#43173419)

My company has two fitness facilities that we are encouraged to use for about an hour a day (on company time). There are group classes all day long or you can just use the weight rooms, swimming pool, climbing wall, courts (bball, volleyball, tennis, etc.), sports fields, tracks, exercise machines, etc. If you go work for a company that has that kind of policy and facilities then it is easy to fit fitness in with your work. I'm not exactly sure how many companies there are that have those kind of facilities, or that encourage employees to work out on the company dime, but mine can't be the only one.

Go to the gym (0)

Anonymous Coward | about 2 years ago | (#43173423)

'Just do it' or joining and going to a gym just doesn't seem to work

Well, then, frankly you're probably screwed. If you have your own house, you can get some equipment for it (a power rack and an elliptical might be a good place to start). If you're in an high-rise and it doesn't have its own gym, move to one that does. If you're in a low-rise, find a gym near home or work and join it. You can get cardio without a gym (bicycling, for instance), but you're going to want to combine that with some weight lifting.

During work, I occasionally do stretches, hop into the break room and do a few air squats, pushups, crunches, but that's really minor compared to the gym workout. You can't half-ass a workout and expect any results, and working out at work counts as a 'half-assed' workout.

Workout in front of your webcam (0)

Anonymous Coward | about 2 years ago | (#43173425)

This is a website that can keep track of your workout in front of your computer : http://www.redbeep.com . The funny thing is if you don't do enough exercise, it will block your internet.

Fitness is a decision, and a lifestyle (1)

Scot Seese (137975) | about 2 years ago | (#43173431)

TL;DR: Pick something - anything - and commit to doing it 5x/week for 30-60 minutes per session for 30 days. It will become habit after a month and you will be less likely to quit. Install MyFitnessPal on your smartphone and use it religiously as a companion for those 30 days, and beyond. Nutrition is 80-90% of fitness.

Fitness and healthy living is a decision you arrive at following an inner monologue.

Experts say it takes 30 days for any new habit to become a routine, to become "cemented" in your life. So, go buy a cheap, used copy of something like P90x off eBay, study through the program booklets that come with it, and promise yourself you will adhere to the program for just 30 days. Then another 30 days. Then another 30 days.. There is an excellet P90X subreddit where experienced practitioners coach new people, and Redditors post their 30, 60, 90 day progress shots for support, encouragement and motivation.

If you are very overweight, or not fit enough for strenuous exercises, visit the Reddit /r/keto subreddit and give the Ketogenic diet a try. It works. It's essentially a new spin on the low-carb low sugar diet. Lots of fish, chicken, pork, beef, veggies, and it WILL melt pounds off like nobody's business.

The most important thing is to just do SOMETHING, KEEP doing something, and DON'T QUIT. To borrow some cheesy Tony Horton-isms from the P90X videos, "Do your best and forget the rest" or "just keep pressing play every day."

It's a lifestyle you must be willing to adapt (1)

toggaM (189118) | about 2 years ago | (#43173443)

I get a kick out of all my co-workers with the "Oh, I gotta start eating healthier/exercising...." line but 98% of them never do anything about it except talk the talk.

I'm fortunate enough to only live 2.5 km from work, so I walk back and forth everyday. This only burns about 250 calories but the biggest thing is my diet. I work on a 2000 calorie diet (exercise incl) and it maintains my weight around 132ish. I'm 5'6" and not a 'big' guy to begin with but after leaving the military, 2 years later I was up to 148 lbs and had a 'gut'.

I use to go to the gym at lunch but my 42 yr old body started to reject this to no fault of my own. I couldn't learn to take it easy and pushed myself too far. I would really like to be more active but have accepted I am getting older and being able to just maintain my current weight with little exercise and diet will have to suffice.

Weekends are 'my' time and I eat/drink what I want; its the only way to keep up with this life style without going crazy :-)

Morning Workout to a Video and Treadmill Desk (2)

monk (1958) | about 2 years ago | (#43173447)

I do the Power90 workout with my wife six mornings a week before going to work, then I have a treadmill desk at work where I walk all day as I code, read, surf, post on /. If we have a really early or hectic day ahead we move the workout to before dinner. If we're sick or injured in some way we modify the workout a bit. The big secret is not to push hard, just show up and keep moving. The workout is for cardio and strength, the treadmill desk wiped out any aches and pains and bad posture from hunching over and typing for 20 odd years.

Give yourself three months of drill instructor attitude to get in the habit and aim at 3 years to measure your results, just to avoid any short-term thinking. That worked great for us, and now it's just natural to get up and do it.

That's pretty much all you need.

You are asking the wrong question (0)

Anonymous Coward | about 2 years ago | (#43173457)

From what you've posted about your lifestyle, you aren't "fit". So asking how to stay fit at work is silly. If you want to improve your health eat right and exercise instead of doing something else. It isn't fun at first, and for the majority it isn't fun ever.

Also a stand up desk isn't helping you. Sit down to work, get up and take breaks. Standing for long periods of time is no picnic for your body.

Diet (0)

Anonymous Coward | about 2 years ago | (#43173465)

80% of your progress is going to be your food intake. The rest is excercise. A standing desk is great, but the biggest improvement you can make is to reign in your calories and get on a solid meal plan.

Simple stuff (1)

Drachemorder (549870) | about 2 years ago | (#43173467)

I have a couple of exercise bands at my desk which I use when my hands are free. They don't take up much space, and you can get some with pretty decent resistance. You could also get a couple of ~8-10 pound exercise balls; tossing those from hand to hand can be a pretty decent light workout. Standard free weights are an option too. Honestly, you're just not going to get a lot of cardio in while at your desk. But you can do some light strength training and toning, which will help keep your metabolism up a bit if nothing else.

Make the time. (1)

R.Mo_Robert (737913) | about 2 years ago | (#43173469)

What's consuming the rest of your time? I bet you have an hour or so to spend at the gym before or after work if you really want to. Or could you do it during your lunch break? Also, you'll want to change what you eat--the Mountain Dew isn't going to help you. (Not bragging, but I'm a full-time graduate student with two part-time jobs and still manage to work out for about an hour a day--and I still have time to make my own dinner, which lots of people also insist they don't have time for. You might try that, too. In fact, I grow (most of) my own dinner in the summer, too. On the other hand, I don't have kids or anything that might require more time at home.)

If you still insist that you don't have time to work out, do it on the way to work: ride a bike instead of driving (or taking the bus/train/etc.). Maybe add in an extra ride over lunch. Lots of people, myself included, do this where I work. Even better, do it for all your errands and you'll save on gas, too.

You'll have to put in some effort, and the chances of you being able to do that at a sedentary job aren't that great. But it's worth it. You'll feel better in the long run.

Martial Arts (1)

EricWright (16803) | about 2 years ago | (#43173477)

I joined three gyms in 5-6 years and never stuck with it for more than 3 months, wasting the rest of the year's membership. Then, I decided to get into martial arts (partly as a family activity). A decent school with good master instructors will keep you motivated. There's always a new goal ahead of you: your next belt promotion, that new technique you saw the senior students practicing, new opportunities, etc. I've stuck with it for 6.5 years now, earning a 2nd dan in taekwondo and have been training in various Korean sword techniques for the past 3 years. When I started, I was around 215#, now I hover around 185-190# which is appropriate for my height and body type.

You just have to carve time out of your schedule. I drop my older son off at school around 7:15, work from 8-5, train immediately after work 2-3 days a week and still have time to cook dinner, attend soccer practices, help with homework and so on. The big difference is that I watch little TV any more ... and don't really miss it.

bicycle to work (0)

Anonymous Coward | about 2 years ago | (#43173479)

I bike to work every day, I'm satisfied with the results

Ride a bike to work. (1)

CalRobert (2451626) | about 2 years ago | (#43173487)

Ride a bike to work. If you're between 8 and 15 miles away this is perfect, but short of that biking to work and then hitting the gym really quick on my lunch helped me drop about 40 pounds.

Rock Band (0)

Anonymous Coward | about 2 years ago | (#43173499)

I spend most of my free time playing video games. As it turns out, playing drums in Rock Band gets pretty tiring, and is so fun, I find myself tempted to skip work to play it more often.

Try to find something you like instead (0)

Anonymous Coward | about 2 years ago | (#43173509)

Forget about the treadmill at work. Exercise for real instead. Try to find some form of exercise which motivates you or which you like doing. You might like spending time playing some sport with friends for the sake of being with your friends. Or you might like the experience of being outdoors. Or you could find motivation in goals to reach physical skills. Personally I really like bodyweight based strength training exercises because they progress almost like an role playing game leveling system, and the higher level skills are really awesome in terms of showing off. ;-) No spam intended, but gymnasticbodies "Foundation One" is a good course which I like a lot.

You can also stimulate your geeky side by reading up on the most efficient and scientific ways to work out. For instance, you can get very good results in a very short time by high intensity interval training.

Planning exercise can really get into geeky stuff. And also make a habit of your training. Just do it according to your plan. When Monday morning comes, you don't think about whether to get off to work, you just do it, right? Same thing for exercise. Stick to your plan.

There are lots of fun and geeky ways to get exercise. There is lots of geeky knowledge, goals, etc, which can motivate you and make it fun. And in the long term the results will really show. Keep in mind that to get good, it will take years of practice, just like coding.

Some simple tips (0)

Anonymous Coward | about 2 years ago | (#43173519)

1. Walk on your lunch breaks. Walk for 30 minutes. It's good for health. It relieves your work stress. It gets you out of the office.
2. Drink water, tea and black coffee. Cut all soda and fruit juice.
3. Don't snack at work. Workplaces are horrible for people bringing in junk food -- cookies, donuts, cakes, always there. Get used to passing on it. You reach a point where you ignore it.

Few tips (1)

butchersong (1222796) | about 2 years ago | (#43173521)

Anything with more than a calorie or two isn't a 'drink' it's 'food'. That means that coke that you drink and that the waitress refilled for you means you had 2 meals for lunch. Trying to stay fit by doing aerobic work is a pain in the ass and is usually counter productive and in the case of jogging likely to lead to injury. Lift weights. Start out easy enough but look into high intensity lifting (free weights) once or twice a week for 30 min to an hour or so. I'm serious about this. A total of just one hour a week and you can be 'cut', 'buff' or whatever in a few months. You don't have to go no carbs but cut your carb intake and try for most meals to be protein, fat and veggies. Even if you don't buy into the 'low carb' stuff you have to know protein keeps you full longer. Carbs you immediately get a jolt of energy then you crash. If you also live a sedentary lifestyle this will eventually kill you. Start drinking green and herbal tea. It's warm and will substitute for snacks a bit. Last, skip breakfast. Light lunch. Meaning you have maybe 300 calories until work ends then eat at night when you'll naturally be more inclined to snack.

Go for a walk (1)

HockeyPuck (141947) | about 2 years ago | (#43173525)

Instead of taking a 60minute meal break. Eat your lunch in 30minutes and then go for a 30minute walk. It doesn't have to be right after you eat but insert the 30minute walk sometime in the day.

Block that 30minute walk out in your calendar so people can't (or will try to avoid) scheduling a meeting/concall over that time.

It's absurd if your boss expects you to sit at your desk for 9 hours a day (8hrs of working + 1 hr lunch).

Make the time (0)

Anonymous Coward | about 2 years ago | (#43173529)

"Time is money blah blah blah" if you feel your health is worthless than sure, you'll have a tough time sticking to any sort of work out routine. I stopped being a bitch and ride my bike to work everyday, rain/snow/sleet.

No more excuses (1)

Synon (847155) | about 2 years ago | (#43173537)

If your workplace has showers I'd definitely recommend biking to work. Depending on your commute it may not be much longer than driving, my drive is 16 minutes and it takes me 25 minutes to bike 8 miles to work. Saves gas, I get my workout in, and it's time that mostly would have been wasted in the car anyway... if time is an issue this may be a great option. Get rid of all the junk food and sugary drinks, take your lunch with you, and bike or run during lunch. We have a group of guys that bring in mountain bikes and we hit up some of the local trails around here. Or you could go run. But having a group helps with motivation and keeps people accountable. It seems time is a concern for you, but honestly stepping away from your hectic schedule would probably do you a lot more good than trying to exercise while you work.

My experience... (1)

AnotherShep (599837) | about 2 years ago | (#43173541)

A few things that have been helping me:

-Snack, but on good things. Fruit, cottage cheese, yogurt, etc. Read the nutrition label on everything.
-Drink water. A lot of water. I've been drinking 4L a day - that helps both reduce food cravings and avoid kidney stones. Fuck kidney stones, seriously.
-Take up a sport. There's no more fun way to exercise than something fast-paced and competitive. If you play video games, stop doing that and use that time to do something out in the real world.

wasn't this same question asked a few weeks ago? (1)

roc97007 (608802) | about 2 years ago | (#43173547)

...or am I experiencing deja vu?

Take the stairs. Stretch in your office. Walk at lunch. Set your watch to beep on the hour, and when it beeps stop what you're doing, get up, stretch, and walk around the building. Get a dog, walk him when you get home. Try jogging with your dog on weekends. (Don't overdo it until youDo some sit-ups before getting in the shower in the morning. It's not a lot, but it's more than most do, and it'll help keep you alive.

Speaking of which, cross the streets carefully when you're walking the dog.

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