I am a technology working, so I sit on my butt most of the work day, I’m curious how people have incorporated activity into their daily habits in a sustainable way?
What activities do you find enjoyable?
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Judo, weights, walks in nature
I recently got an ebike, and I’m shocked at how much it has improved my ability to get exercise over just having a normal bike.
On days when I’d skip biking to work or the store because it’s too hot, I can go on the bike and get a moderate workout. It’s got a huge cargo basket so I’ll take it on shopping trips instead of the car. My son can ride on the back so sometimes it’s the school drop-off vehicle. Being able to go faster with the e-assist means I don’t worry about being late as much. I bike SO much more often and even though it’s less of a workout than with a regular bike I think on the whole I’m getting more regular exercise so it’s a win.
I also have a folding exercise bike at home, and try to hop on it if I have a long conference call where I’m going to be on mute the whole time. It doesn’t happen often but it’s enough that it adds a little bonus exercise.
I don’t
I walk a couple of stations instead of taking the closest subway station. That satisfies my step counter every day: Pedometer on F-Droid
I do random YouTube workouts every 3-4 days. Everytime I do it, I track it with this app: BetterCounter on F-Droid. When the counter hits 3-4 days I workout again.
But… I had massive back problems before. I don’t think I would have started this routine without the pain relief it gave me.
i like the open source callouts!
When you say random workouts, are you doing a program specifically for your back? Or is it more of Let the algorithm take the wheel?
I prefer full body workouts instead of specific back workouts. I just search for something like “30 minutes full body workout” and go from there. When there’s a lack of back training in the workout, I’ll through in a couple of planks at the end.
Live in a walkable area, have a dog, and don’t own a car. Everywhere I need to go, whether it’s for groceries or the pharmacy or to a coffee shop, I use my feet. Plus I take my dog for walks every day and extra long ones on the weekend. In an average week I walk several km.
Yeah, that first one is a toughie. In the US at least, that’s only a handful of city areas. And not even the metro areas but actually w/in public transit circles. I wish more places were like that.
I recently moved to Connecticut and I didn’t realize how much I took sidewalks for granted in the different suburbs where I’ve lived before. I miss being able to just go outside and walk around the neighborhood.
This is what it’s like in my area:
(The pic is not where I live, just nearby.)
Yeah. Moved from FL to MD and the older places have sidewalks here. I love it. Not walking in the street is great.
Yeah I’m very lucky. It’s definitely hard to find in Canada too, but there are a few and I was lucky to get into one at a decent price.
I do Tai Chi and KungFu 3 times per week and workout twice a week.
My workout is all calisthenics and lots of stretching. Pm if you want details.
I work in DevOps so I know how hard it can be. If you work from home, try to stretch and move throughout the day. I personally will workout in the middle of the day to break it up.
I am a dancer in a dance ensemble, so that’s cardio covered. For strength I go climbing when I have time.
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I don’t.
On weekends I like to go for walks, and in the summer I’ll sometimes go for a walk after work. But I don’t believe that’s enough, and I assume I’m probably a ticking time bomb lol.
I don’t know what the solution is because I’m usually tired from working all day and I don’t generally feel like doing much of anything after work. I try to eat healthy. I do stretches when I remember. I’m assuming I probably won’t be working an office job my whole life because I find my current job incredibly unfufilling, but I have no idea really, and I’m just winging it.
I got a standing desk. My hips and back were getting wrecked by sitting 8+ hours a day.
I am able to have a good-sized office, so the desk, a ~$120 walking treadmill I can pull out and put away quickly, some Resistance bands, and a couple other doodads keep me mobile throughout the day. Weekends usually include at least one physical activity like a hike or a social sports league game. Then at the gym 2-3 times per week.
I have been looking for yoga or similar for flexibility and mobility but the places I’m finding close to my house are super crunchy. I’m interested in the physical fitness, not the religious.
This isn’t a social version, but if you wanted to get started with Yoga I really like the youtube channel: Yoga With Adriene. Has a lot of beginner playlists and focuses on getting the movements and poses correct.
Also possibly look into yoga classes meant for older folks. They tend to be more chill from the few I attended with my in-laws.
Yoga is a interesting option for mobility!
How much of a hassle is moving the treadmill in and out? When your using it, can you actually get work done, or more passive activities?
I laid out my entire office with that in mind so it is very easy to pull the treadmill straight in and out. No maneuvering it around corners, no three-point turns.
And I can’t do heavy typing while walking. I usually walk on the treadmill during meetings I am a more passive participant in. I can type a few notes, but otherwise I’m listening and walking.
Generally, I have problems sticking to any exercise plan, so here are a couple ways I handled it:
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A while back I had a bit of spare money so I paid for a couple months with a personal trainer doing strength training. This was great because I learned “the right way” to use exercise machines and lift weights and combine exercises. Since I was paying, I made myself show up. This was a bit expensive though, so…
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I meet up with a friend at the community rec center gym and use the exercise machines there. I make myself show up, since I committed to meet my friend.
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Another thing I do is martial arts classes. If you want to get good at a martial art, you should practice at least 3 times a week, preferably more. But I don’t do it that often, my motivation is that I make myself show up for the exercise because it’s fun.
At the moment I go to the gym 3 times a week for 40 min workouts, and do a martial arts class once a week for a 2 hour session. During busy periods this can go down to just 2 times a week at the gym and no martial arts classes.
my motivation is that I make myself show up for the exercise because it’s fun.
That’s what Zumba was for me. It was exercise disguised as dancing. Then I got into running and it was exhausting at first, still is, but now it’s fun too.
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I’m lucky that I can work from home, I have a home gym available so 3 days a week I do resistance training during my lunch hour (when the gym is empty since most people here don’t work from home). Upper Body, Lower Body, Dynamic Stretching (wave bag/ sand bag type movements). I probably wouldn’t keep this up, but I have a fitness coach who keeps me accountable, it’s hard to skip a session when they are physically present.
I do bicycling for about a hour twice a week, usually at night, listening to audio book, or podcast. I have been doing the recumbent bike, but trying to move over to the upright bike - but my groin goes numb after 20 minutes on the upright bike, so, haven’t quite cracked the code yet)
I used to swim everyday, but I think I overdid it, had a small muscle tear, so I swim only once a week now.
- 3 days weight resistance training
- 2 days cardio
- 1 day light swimming
I didn’t think I’d enjoy resistance training, but now if there is a day when I don’t have muscle aches, it feels weird and I have the desire to go move things around until I feel sore.
After 9 months using this gym, i figured out there was free wifi! I’m smart! (the wifi password was written on the router in the emergency stairwell high up on the wall)
I don’t recommend jumping into a game of soccer 20 years after playing it last. I do recommend boxing lessons. Your speed and power grow as you get fit. Works out the entire body. If you already got a hunchback you are nearly in perfect defensive posture.
If I have an audio only call, I try to take it on a walk. Usually happens 3-4 times a week for 15-30 minutes.
Aside from that, similar to what others said. Sit/stand desk though standing all day can be just as bad as sitting for my back, so I alternate about ever 30 min. Yoga in the morning (I second Yoga with Adrienne). Social sports which for me are mountain biking and pickup ultimate. By far the most fun but harder to be consistent. Gym 2-3 times a week.
Also, I keep a paper habit tracker to try and establish new eating and health patterns.
I don’t lol. I drag myself from job to job on Voltaren and a prayer. Working 70 hours a week is killer.
Do not tie your finances to that of a crazy liar.
