Lose weight at work with a workday workout

When I started to work full time for Weight Watchers, I gained weight.

It was shocking. I’d been maintaining my weight for 3 years and my eating habits did not change. I didn’t start eating bigger breakfasts, lunches or dinners when I went to work full time. I didn’t start eating mid morning snacks when I took a coffee break. The only difference was I was working full time in an office for the first time in my life since I was 17.

When I stepped on the scale and discovered I was 5 pounds over my goal – the first time getting to goal in 1991 – I became alarmed. How could this happen?

I carefully tracked everything I was eating. It didn’t help. I adhered to my food plan as closely, if not closer, than I ever had. It wasn’t a matter of increased calorie consumption. It was 8 hours of inactivity that was responsible for the gain.

I figured out the problem was sitting at a desk 5 days a week for 8 hours a day. Before taking that full time job I was up and moving most of the day. I needed to replace the activity I lost when I took the full time office job. I created a simple workplace workout that was effective but didn’t leave me breathing hard and sweaty.


Workplace Workout.
Just brief intervals of 5 or 10 minutes of exercise at a time make a difference. Get up and move whenever possible.  It all adds up.
  1. Take the “long way” back from the restroom every time you make a visit. Better yet, if possible, use the restroom on a different floor. Run up/down the stairs to get there and back.
  2. Walk to a colleague’s desk rather than e-mailing or calling.
  3. Always take the stairs instead of the elevator.
  4. Make exercise appointments. Enter them in your smart phone or computer calendar. When the alert goes of for you to take a walk (in place or around the perimeter of your building) treat it just as you would any other appointment. It’s important and you must keep it!
  5. Use the printer/copier farthest from your desk to get some extra steps.
  6. Wear a pedometer on the job. Challenge yourself to get a minimum of 3, 000 steps and shoot for 10,000 steps every day.
  7. Take calls standing up or better yet, while you walk in place
  8. If you have a private office, put your phone on speakerphone mode and listen while you lunge.
  9. Stand up as much as you can. Consider asking for a standup desk or buying your own. You can get a good one for as little as $175.00
  10. Do wall pushups during conference calls. While others are doing the talking you can listen and build muscle mass.

Getting into a habit of fitting bursts of activity into your day, every day, make a bigger difference than you may expect. In fact, it can be more beneficial to weight and health than working out at a gym for a few hours a week. In fact, an hour of working out cannot effectively counteract the effects of sitting for 10 hours a day.



These small, unobtrusive ways to increase activity got me back to goal and feeling fit. See for yourself what they can do for you.







Jackie Conn

About Jackie Conn

Jackie Conn is married and has four grown daughters and four grandchildren. She is a Weight Watchers success story. She's a weight loss expert with 25 years of experience guiding women and men to their weight-related goals. Her articles on weight management have been published in health, family and women's magazines. She has been a regular guest on Channel 5 WABI news, FOX network morning program Good Day Maine and 207 on WCSH.