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Ask Slashdot: How To Stay Fit In the Office?
Kochnekov writes "This week I started my first co-op job as a chemical engineering student. I work in an R&D lab, but in between daily tasks there is a lot of downtime, which I spend at my desk, staring at my computer. I know Slashdot is used mostly by IT professionals and desk jockeys, so chances are you've all encountered the draining effects of sedentary office life: joint and back pain, weight gain, heart health risks, etc. What are some ways to counteract the negative health effects of a desk job, both during and after work?"
Seriously. Regardless of what your working situation is, it's as simple exercise and diet. Take your lunch to work and be active on weekends. This makes a huge difference. If you're lucky enough to have a gym at work, use it.
I see the glass as full with a FoS of 2.
Push-ups, sit-ups, plank, and jogging. There are also lots of stretching exercises that you can do during the day.
Those yoga ball things used as office chairs seem to be effective. After a while, you don't feel like you're making any effort at staying stable.
I've seen recumbent bicycles used with custom desk solutions as well. Need plenty of cooling for that, though, and fans tend to be noisy.
In a world of the blind, the one-eyed man is king--and the two-eyed man is a heretic.
It's tons of fun and it's healthy. Best of all, the time you spend on your bike going to and from work, is your own time, you don't feel like it's yet more of your life sacrificed on the altar of your employer.
"The agriculture ministry is not in charge of Gundam" - Japanese ministry official.
Yes, that will keep one in great shape. Fat with lung cancer, heart disease and piss poor memory.
For the record, back when I took it, my TaeKwonDo instructor made it very clear that it was going to be worth very little in a real fight. I'd almost argue it has a negative effect, because you condition yourself to aim for the most ineffective spots. The Jujitsu (weeping style and Brazilian style) he taught us when he got bored might be a little more helpful, but was still conditioned at getting yourself free long enough to run.
Since you're worried about losing fitness, gaining weight, etc., -- which is great, most people don't start to think about it until after it becomes a problem -- and since you're an engineer, I suggest the first thing you should do is to begin measuring and tracking relevant stats. Anything worth doing is worth quantifying and plotting on graphs, of course :-)
Read (or skim) The Hacker's Diet. Whether or not you agree with its particular approach to weight management, it does a good job of instilling the idea that your body is just another piece of equipment that you can engineer. You can't redesign it, but you can set up negative feedback control loops that keep it in the configuration that you want it to be, and the first step is to measure and track so you have hard numbers that represent your state and trend.
This doesn't have to be difficult. In fact there are a lot of free on-line resources to make it very easy. Google will find you plenty more, but I'll give you the ones I use.
For overall weight and activity tracking I use http://fitbit.com/ It works best if you buy the $100 Fitbit pedometer/activity tracker and the $130 Aria Wifi-enabled scale (see how the website can be free, without ads?) but you can do it just by entering your numbers daily. Just weigh yourself every morning and take 15 seconds to record it (or if you have the Aria, just weigh yourself and the numbers show up on the web site). You can also track your exercise activities, your measurements (e.g. chest, belly, biceps, etc.) and whatever else you want, and the web site will give you nice graphs. If you get the Fitbit, or another pedometer whose measurements you'll have to enter manually, you'll have that measure of your activity level as well.
If you run, or cycle, etc., http://endomondo.com/ is a great tool for tracking those. Endomondo provides iOS and Android apps for your phone, and you can connect your Endomondo and Fitbit accounts, so when you go out for a run or a ride and track it with your phone, the activity automatically shows up on your Fitbit log. If you like you can also get a bluetooth heart rate monitor which the Endomondo app will use to log your heart rate.
Another key metric is food intake, but that's a lot more work. Fitbit provides food logging, but it sucks because it has a lousy food database. However http://myfitnesspal/ provides an excellent database which makes it easy to find whatever you eat, and the phone app includes a barcode scanner which makes it even easier for packaged foods. Oh and myfitnesspal integrates with Fitbit, too. Honestly, though, unless you're working towards a specific weight gain/loss goal, and you are pretty dedicated about it, logging your food is too much work.
Anyway, armed with measurements, plotted on charts, with trendlines you can see where you're at and where you're going, which enables you to see if there's something you need to be concerned about and to take charge if there is. If you want to make a change, just decide what you think would help and start doing it, then monitor your trends over a few weeks to see if it does. If not, or if not enough, tweak a bit more. Continue adjusting whatever knobs seem appropriate and observing the results until you are where you want to be -- or if maintaining is your goal, just keep doing what you're doing unless the trend lines show movement that you don't want.
The key to making the "measured lifestyle" work is making the measurements easy, automatic and habitual.
Oh, one other tool I've found helpful for goal achievement is http://beeminder.com./ It integrates with fitbit.com (and some other sites) and also provides SMS and/or e-mail reminders, as well as pretty graphs. Most importantly, though, Beeminder provides incentive. You can make a "pledge" to achieve a parti
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