How To Get in Shape With a Desk Job
I hear it all the time. People often tell me that they know exactly what to do to get in shape, but they just don’t have the time, energy, or the resources. I get it. They have their families, other obligations, and on top of it all they are mostly sedentary during the work day. Fortunately there are ways to still achieve your health and fitness goals. How do I know? Because I too work a corporate desk job and have managed it. I’ll share with you what my personal day-to-day looks like and hopefully you will find some inspiration or useful tips.
Let’s dive right in. I wake up most mornings between 4 and 5 AM. The first thing I do is crack open my Bible and read. I pray immediately after. I find that getting up early and priming my mind and body for the day is extremely helpful. Even if you are not religious or spiritual, most of us can benefit from simply taking some time to calm and focus the mind in preparation for a productive day. A workout usually follows afterward. If it is a resistance training day then I train until about 7 AM. If it is a non-training day I try to bang out 100 pushups and/or take a light walk around the neighborhood. After this I get ready for work, grab my lunch (often previously prepared), and commute to work. This morning routine sounds a lot better to me than waking up 30 mins before needing to get on the road, grabbing a coffee, and letting the chips fall where they may. Prepare for success or expose yourself to failure.
I arrive at work a little before 8 AM and grab a parking spot. I don’t care how close it is to the building. I just pick one. I then take this opportunity to get in another short walk. I work on the second floor and NEVER take the elevator. I ensure I have logged at least 3000 steps before I settle at my desk to start the day. I drink plenty of water throughout the day (no coffee for me) and I break periodically. Breaks are spent standing up briefly and if I need to use the restroom, I do not use the closest one; therefore, I am forced to log more steps. The first meal of the day is around 10 AM and usually consists of something like a banana and a handful of almonds. The next meal is closer to 1-2 PM and is usually lean meat and veggies or whole grain. If I need a snack before dinner it is typically some fruit or a protein bar. I aim for at least 7000 steps before I leave work. Here’s what that looks like:
3000 steps before 8AM
5000 steps before 11AM
At least 7000 steps before 3PM
I try to pick up my daughter from day care by 5:30 PM and then I head home. If I am responsible for dinner that night then I get ready to prepare a meal for the family. If not, then I may read for a while or take care of some other lingering task. Dinner is between 6:30 and 7 PM and is my largest meal of the day. At this point I usually have 1000 calories plus to play with so I eat pretty much whatever I feel like depending on the goals and my physical state (Is it a rest day? Am I recovering? Did I do a hard workout that day? Am I preparing for a hard workout tomorrow?). At this point I wind down for family time or a final walk, prep my clothes and food for the next day, and try to be in bed by 10 PM.
And that’s the size of it. Nothing super complex. This routine serves my fitness needs well. Throughout the day I have stayed well hydrated, nourished by healthy food, accumulated 10,000-15,000 steps, covered my resistance training, and checked off miscellaneous tasks. It’s a full day but I will venture to say that especially for someone who does not have a family or a commute that this is definitely doable. Cutting out inefficiencies in the day and managing time can work wonders for health, fitness, productivity, and happiness. Tweak your routine as appropriate and give it a shot. Until next time.
-Chris