Walking up stairs

[skully]

I wonder, for a sedentary lifestyle, is walking, more or less 20-30 floors good enough to compensate for cardio/ general physicaly activity?

So today was first day of work, and its going to be 90% desk job. And I want to be as active as possible in those 8 hours span.

I believe I did decent amount of walking today.

I walked up the stairs on different occasions, going between 4 floors, 11 floors, 6 floor, and walked back and forth between buildings during lunch break.

Is that good enough while you're at a desk job? Of course I am going to incorporate 2 more real cardio session, or at least 10 minutes after each weights day. Issue is I feel very un energetic for cardio. I can handle and find way through weights, but not so much for cardio...and I know I need cardio during

work + desk job = or else, gain fat.

For me I can walk up or down at least 10-15 floors before I actually get slightly tired. Does that sound good, or bad?

[fitoverforty]

I think it sounds great. That is more than most folks are able to do during an average work day. It should keep your metabolism going through out the day. Also, you could do a stair workout during your lunch hour and that could be your cardio for the day. Walking or even running up or down 20 to 30 flights of stairs is a great cardio workout. Not sure if you can do that - if you have access to shower or changing of clothes at work.
Something like this:
Round 1: Warm-up - walk up 20 flights at slow pace (4 to 5 minutes). Take elevator or walk down.
Round 2: Warm-up - Run up 10 flights (every other step & go half speed), (1 minute). Rest 2 minutes.
Round 3: Run up 10 flights (full speed & every other step), (30 to 45 seconds). Rest 2 to 3 minutes.
Round 4: Repeat Round 3.
Round 5: Repeat Round 4.
This is taken from an article from:
http://www.bodybuilding.com/fun/givstrength1.htm" onclick="window.open(this.href);return false;
Sounds like a fun and challenging way to do your cardio.

[skully]

This does look interesting, but I cannot afford to get sweaty. Lol. The office I work in is small, and there is no shower.

I do want to make it a habit to walk more than I take the elevator. So far I am "experiencing" with different ways of takinh up the stairs and time and such. For example in the morning I may take 8-10 floors, then elevator. The on lunch break...I would walk down (which is a lot easier), and I wont be carrying a lot of weight. I am literally carrying 3 bags when I walk up, adding weight to "mini-workout" So It's something like...

Morning-UP 8-10 floors
Lunch break (sadly I am eating in the office today, but I will leave the office for a breather)
Down 7 floors, then whatever I do normally, eat lunch out or whatever, Then elevator, 5-7 floors up again
Evening 16 floors down, and then I have to take the elevator to get to the 1st floor.

Sounds like good cardio, and steps taken during work hours, right?

I am just annoyed by the fact I have to eat in the office, and not be able to eat out to walk all the time. If I walk, it's a huge distance to get to a resturant to eat food, which on its own will take more than lunch break to get to and come from.

So other option is either ordering in the office during lunch break (kinda weird to eat then leave or leave then eat...you know? And the office is extrmely small, everyone knows who's in and who's out...I just have to be sneaky. Lol.

I make sure I eat every few hours also. Yogurt, nuts, hummus...etc.

Other than a real lunch meal, with meat and carbs and all.

I am not doing bad, eh?

[skully]

Lol, i am not a heavily sweaty person thank god, but most of those days I go to work and usee the stairs will be days i actually workour right AFTER work. I tested it yesterday and I ca handle it. Not too much cardio though! That's why I am keeping on intense crdio session on weekends.

Sadly, I finished work early today and wanted to go to the gym to do cardio (although i planned it a day off)

It seemed that ive pulled a muscle in calves, and think it's best I rest legs for 3 days (as planned) as I did leg workouts yesterday.

I walked a lot, ate healthy, worked out for 4 days straight...I think i deserve a rest day, which I haven't had in a week and a half (in terms of mind-rest and physical-rest.)

Honestly straight after I finished exams, went for a grad, next day went to the another farther city to sign a contract, exercised, friday i got a sudden headache and lightheaded, and still got 20 mins cardio,,,sat walked a lot, spent most of day out, and exercises, sunday, first day of work and exercised right after....i deserve to sit at home and nap today! and it's not like i didn't walk at all, so i am good...right? I dunnowhy i feel guilty for not going today, EVEN tho i planned to stay home.

[skully]

This does look interesting, but I cannot afford to get sweaty. Lol. The office I work in is small, and there is no shower.

This might sound gross, but I never shower between working out and going to work. I just try to avoid standing too close to people. One of co-workers asked me about it once...he thought I always showered because hair is always wet. I was like, nope, and he says, "That's ALL sweat?!" Well, yeah, I like to have good workouts!

Carry an extra stick of deodorant and a change of clothes and you're all good. Maybe some body spray if you're self-conscious.

Lol, don't think you're gross =P A lot of times when i was in uni i worked out in the morning and then went to classes. As said earlier, i dont get too sweaty or smelly, lol....

and that's funny what your co worker said, hehehehe

[skully]

but one of the MAJOR downside to walking up and down those stairs is that a lot of people SMOKE (prohibited), which affects breathing and stuff....so what do I do? I am tolerating it...but I always hated the smell.

[skully]

sort of a long shot, because even tho there are a lot of signs saying otherwise, people still go and smoke!

[byugirl0589]

That definitely a good habit but you might wanna do a little more.. depends on how intense your goals are.

[skully]

I do workout 6 days a week with cardio 2 days, and 4 days of weight-lifting....but generaly speaking a week ago i was more active in general because of university, where I had to walk to classes etc...so I am now trying to be active while walking up and down the stairs in additon to 6 days of exercise.

[scottgaran]

Hi Skully, to answer your question, yes and no. No, walking up steps probably will not get your HR up for long enough for you to get what I would consider a good cardio session, so you should still include it in your workouts. It is great that you are walking, however, because it adds to your total daily steps, and burns calories which will help burn fat. This is a good way to keep your in check, but will not have a serious training effect on your heart. Hope this helps.
Scott

[Athene]

work + desk job = or else, gain fat.

Awesome quote! I can relate to your concern.

I think your stair-climbing at work takes you from the "sedentary" to "slightly active" category at work, but I don't think you should count it as a workout. If you're not sweating, it doesn't count, that's what coach says ; ) 10-15 flights is really impressive, though.