Desk or near-desk exercise options
February 13, 2012 4:41 PM Subscribe
Deskercise recommendations? Essentially, I'm pulling very long hours at my desk at the moment, or near it, and am looking for some space-efficient options for topping up my cardio until I can get out more (I like to run, but see long hours). Generic snowflake details inside.
So, I have a desk, of course, and a reasonable amount of space around it. If apparatus, some sort of fairly stashable or foldable thing(s) would be ideal, but I have a reasonable amount of autonomy as long as I'm not turning the whole room into a jungle gym.
To be clear, I'm not aiming for infomercial washboard abs - more just something to get my heart rate somewhere above sloth levels and remind my muscles that they are actually for something until I get past this stage.
No medical problems that I know of. Quite tall, so a long stride which makes non-professional treadmills a problem. I remember this being recommended in another thread, but I can't find where... something which works when seated might be good (I don't think I can swing a standing desk, sadly), but stepping away from the desk might not be a bad idea, either... what's worked for crunching MeFites?
So, I have a desk, of course, and a reasonable amount of space around it. If apparatus, some sort of fairly stashable or foldable thing(s) would be ideal, but I have a reasonable amount of autonomy as long as I'm not turning the whole room into a jungle gym.
To be clear, I'm not aiming for infomercial washboard abs - more just something to get my heart rate somewhere above sloth levels and remind my muscles that they are actually for something until I get past this stage.
No medical problems that I know of. Quite tall, so a long stride which makes non-professional treadmills a problem. I remember this being recommended in another thread, but I can't find where... something which works when seated might be good (I don't think I can swing a standing desk, sadly), but stepping away from the desk might not be a bad idea, either... what's worked for crunching MeFites?
Best answer: If you google "hotel room workouts" you'll get a lot of exercises that could probably be adapted to office space; I found this one which looked pretty good.
Specifically, jumping jacks or skipping rope will get your heart rate up super high, as will running stairs. I find planks really good/hard, too, and works muscles you'll need to keep in good shape if you're working long hours at a desk.
posted by stellaluna at 4:49 PM on February 13, 2012 [1 favorite]
Specifically, jumping jacks or skipping rope will get your heart rate up super high, as will running stairs. I find planks really good/hard, too, and works muscles you'll need to keep in good shape if you're working long hours at a desk.
posted by stellaluna at 4:49 PM on February 13, 2012 [1 favorite]
Best answer: Bear in mind that no seated exercise apparatus can provide health benefits equivalent to just standing and moving a few times per hour. The major biomechanical hazards of prolongued sitting are spinal flexion, and your muscles shortening and weakening to accommodate that position: seated exercises such as pedaling or stepping will do nothing to prevent this, and may even exacerbate your injury risks.
A better expenditure would be a kettlebell to assist with goblet squats, and some resistance bands for mobility work and general warmups.
posted by Kandarp Von Bontee at 5:11 PM on February 13, 2012 [2 favorites]
A better expenditure would be a kettlebell to assist with goblet squats, and some resistance bands for mobility work and general warmups.
posted by Kandarp Von Bontee at 5:11 PM on February 13, 2012 [2 favorites]
Best answer: Are there stairs at your workplace? Here are some suggestions from Jeff Galloway for lunchtime workouts, from his March 2012 column in Runner's World magazine:
HIT THE STAIRS
For five minutes, walk up and down one to two flights of stairs. Then run a floor and walk a floor. Walk 30 seconds, then run two floors; walk 30 seconds, then run three floors. Cool down. On your next stair run, repeat the above sequence twice. Each workout, add a set.
BUDDY UP
You'll improve faster if you run with a friend or two. Warm up, then do 30 seconds running/30 seconds walking for five minutes. Then take the lead and dictate the pace—run for one to three minutes and walk for a minute. Switch positions. Repeat two to four times. Each workout, add a segment. Over time, extend the length and/or speed of each repeat.
WALK MORE
No shower at your workplace? A moderate workout with a long cooldown won't make you too sweaty. Warm up with five to 10 minutes walking. Then alternate 30 seconds running at a very easy pace with 30 seconds walking. Cool down with 10 minutes of walking. Use a towel and wipes to clean up.
USE YOUR CUBE
Make up your own mini-circuit routine to strengthen your core and lower body. In your office, place your hands on the edge of your desk and do 10 to 15 "push-ups." Do 10 lunges per leg. Resume the push-up position but hold it for 10 to 15 seconds as a plank. Repeat the entire sequence two to four times.
posted by bearwife at 5:19 PM on February 13, 2012 [4 favorites]
HIT THE STAIRS
For five minutes, walk up and down one to two flights of stairs. Then run a floor and walk a floor. Walk 30 seconds, then run two floors; walk 30 seconds, then run three floors. Cool down. On your next stair run, repeat the above sequence twice. Each workout, add a set.
BUDDY UP
You'll improve faster if you run with a friend or two. Warm up, then do 30 seconds running/30 seconds walking for five minutes. Then take the lead and dictate the pace—run for one to three minutes and walk for a minute. Switch positions. Repeat two to four times. Each workout, add a segment. Over time, extend the length and/or speed of each repeat.
WALK MORE
No shower at your workplace? A moderate workout with a long cooldown won't make you too sweaty. Warm up with five to 10 minutes walking. Then alternate 30 seconds running at a very easy pace with 30 seconds walking. Cool down with 10 minutes of walking. Use a towel and wipes to clean up.
USE YOUR CUBE
Make up your own mini-circuit routine to strengthen your core and lower body. In your office, place your hands on the edge of your desk and do 10 to 15 "push-ups." Do 10 lunges per leg. Resume the push-up position but hold it for 10 to 15 seconds as a plank. Repeat the entire sequence two to four times.
posted by bearwife at 5:19 PM on February 13, 2012 [4 favorites]
Best answer: When I was working long hours for a while last year I took "yoga breaks" every hour. I would do 10 sun salutations each time. It took about 5-10 minutes, and didn't need that much space. It was great for feeling stretched out and a bit more relaxed.
You can get little thingies that are like the pedal part only of an exercise bike, and put them under your desk so that you are pedaling all the time. They don't tend to be very strenuous, but for just keeping yourself moving a little, might be a good idea.
posted by lollusc at 5:32 PM on February 13, 2012 [1 favorite]
You can get little thingies that are like the pedal part only of an exercise bike, and put them under your desk so that you are pedaling all the time. They don't tend to be very strenuous, but for just keeping yourself moving a little, might be a good idea.
posted by lollusc at 5:32 PM on February 13, 2012 [1 favorite]
Best answer: Generic snowflake details? :D
Anyway, how about this: http://fitdesk.net/
posted by foxjacket at 6:37 PM on February 13, 2012 [1 favorite]
Anyway, how about this: http://fitdesk.net/
posted by foxjacket at 6:37 PM on February 13, 2012 [1 favorite]
Best answer: Burpees.
They're the fullest, fastest, safest exercise I know. Take breaks with plank and gentle stretches.
posted by sixswitch at 6:42 PM on February 13, 2012 [2 favorites]
They're the fullest, fastest, safest exercise I know. Take breaks with plank and gentle stretches.
posted by sixswitch at 6:42 PM on February 13, 2012 [2 favorites]
Burpees and sun salutations are both pretty complete exercises. If you can get away from your office for a few minutes, run a flight of stairs.
posted by elizeh at 7:58 PM on February 13, 2012
posted by elizeh at 7:58 PM on February 13, 2012
@foxjacket: Does that really work? That looks awesome.
posted by elizeh at 8:01 PM on February 13, 2012
posted by elizeh at 8:01 PM on February 13, 2012
Best answer: I had a mini stepper at my desk when I had an office with a door. I liked it, but it does make a little squeak now and then so I don't feel like it'd be a good thing to use in a cube.
posted by lakeroon at 8:18 PM on February 13, 2012 [1 favorite]
posted by lakeroon at 8:18 PM on February 13, 2012 [1 favorite]
Wow, my "little thingies" link didn't work. Sorry. It was supposed to be a link to the google search results for "mini exercise bikes".
posted by lollusc at 2:39 AM on February 14, 2012
posted by lollusc at 2:39 AM on February 14, 2012
This thread is closed to new comments.
posted by michaelh at 4:47 PM on February 13, 2012