20 minutes proper walking a day isn’t enough is it?

[Alwaysmine]

Since lockdown in March I’ve been working from home. I’ve gone from doing some walking around in work, car park to office, around the office in the day, walk to the loos at the other end of the building etc to sitting about 10 steps from our downstairs loo. My job is VERY desk based and I take incoming calls so I can’t keep getting up to leave the desk. I visit the loo 2-3 times during the day and walk to the kitchen for my 30 minute lunch break sit and eat my lunch (hurriedly) then back to the desk.
I’ve gained about 8lbs in weight due to this plus eating and drinking a bit more (definitely more biscuits and cakes with tea).
We have an elderly dog who can only manage a 20 minute walk a day, first thing in the morning. I don’t think this is enough though is it? I’m mentally exhausted by the end of my working day, all I can do is potter, cook some food and sit on the sofa in a stupor.
I know I need to move more. Where to find the energy and motivation though 😔

Doing it is better than not doing it.

I've put on a bit of weight since March and do practically no exercise at the moment. My current plan is to get an exercise bike and try to get into the routine of doing 30mins on the bike 3 times a week, probably at 8:00pm.
I have heard if you can keep up a new habit for a month it is quite easy to carry it on. The first month is the hardest.

I'm exactly the same. Even worse, my desk is in the guest bedroom which has an ensuite bathroom so I only walk about 5 steps to the loo. I go out to drop the kids at breakfast club and pick up from afterschool club but that's it. I used to run from meeting to meeting and up and down lots of flights of steps but now barely move at all. I try to go for a walk at lunchtime but usually don't have time between meeting so only manage this once a week or so and it's usually gone 9 by the time the kids are asleep so I'm too tired ro do anything then.

Most weight gain/loss is food related. Exercise is great but more so for mental health. Maybe intermittent fasting would be worth a look?
You’re doing great 👍🏻

What about your lunch time? Do you like cycling? It is more powerful and works you harder so you can go for a shorter time and achieve more. Every day 12.45 go forward your bike ride? Back 1.10. Have lunch. Flip for 10, then back to work. ?

Or do an online exercise set?

Or your own yoga?

I think lunchtime is a good moment for it.

Im aiming to get to 20mins a day.... some days I go for longer walks to meet up with friends but other days I dont leave the house.

I need to change my diet but I'm not sure how to!

Walk in the evenings.
It’s hard sometimes after evening meal to motivate yourself, it helps if you can walk with someone. Once out in the fresh air you feel so good.
I think 10,000 steps is good to aim for, per day.

Google chair exercises. I do them when working alone and unable to leave the office/ phone.

Do you have time in the morning to walk for longer than 20 mins? If so, walk the dog for 20 mins, drop him off at home and then go again for another 20-30mins.

30 min lunch break, you should be able to fit in a 10-15 min walk then.

Are there toilets on another floor of your office building? When you go for your loo break go to the loos furthest away fro. Your office.

Not saying that exercise isn’t good for its own sake btw!!

Can you do the dog walk in the morning, return dog to house then do a much brisker loop ?

I am always exhausted after work but as soon as I get out to exercise I find more energy. I think it’s a different type of tiredness - mental rather than physical. I’ve been going out walking or running every day either straight from work or after DS is in bed around 9pm.

Or do a short workout? Even just a ten minutes Joe Wicks is better than nothing. Much.

But if it’s more your weight you’re concerned about, then you could balance that by eating less I guess.

Buy a desk cycle? Very easy to get used to, and some pretty quiet ones around. You can also put them up on a desk to get upper body cardio, although the good ones are quite heavy (so they don’t wobble around as you use them).

Put one at work (if they’ll let you) or at home in front of the tv? I’m a lazy bugger, but this piece of kit has seen a bit of weightloss and definitely muscle gain in my legs and bum.

Sounds like you have stairs? Can you walk up and down the stairs whilst on work calls? Or other calls?

Could you afford or have space for a treadmill or exercise bike? Otherwise there are lots of aerobic workouts on YouTube that you could do. My dh put weight on whilst wfh as he used to do a 30 minute walk four times a week when he went to work. He is now doing weights at home, coupled with biking and the weight is coming off. Good luck!

No. That's my lunchtime walk.

I walk before work, at lunch and after work. Sometimes run. Drives me nuts but I need the vitamin D and exercise. I knew this would be a long haul so am dragging myself through until things improve.

20 minutes is better than nothing, but on its own, it's a very sedentary day.

DH came down looking really dopey mid morning. I told him to do a 5 minute walk around the block. It was one of those annoying ",deep down, I know you're right" moments. His inital resistance have in anf he ended up out for 15 minutes and came back looking far more concious

Try and get more bursts of movement in. Getting out especially in daylight is very important, but moving on its own is important too. There's loads of short workout videos. I'd suggest Mr Motivators Daily Dozen on youtube. It's more gentle than Joe Wicks type stuff and needs little space or changes of clothing. 12 minutes, done.

Two more short bursts morning and evening make a massive difference.

I watched a video today that said if you stood up for 4 hours a day and kept your food the same you would lose about 30lbs a year. Standing burns 60 cal s an hour more than sitting. Not sure how true but you could try by standing up rather than sitting for part of the day.

Just do it - honestly you'll feel so much better for the fresh air, however tired you feel. Make sure you've got a decent coat and footwear, gloves, etc. It was freezing today when I went out after work today. Once I got going it was fine. I was wearing a beany with my coat hood up too.