Casual Conversation

I don't

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.

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.

Yoga, this guy has a great story of his own health issues (a former "wrestler" as in the entertainment stuff on TV, which is not exactly a safe thing).

Also, just get out and walk in a park. Start slow. Make it measurable (like in time).

Frequency matters more than just about anything else. Doing a little bit here and there through the day can make a world of difference.

Can you take a mid-day break and walk, even for 10-15 minutes?

Get up and walk around your office for a few minutes an hour. Better if you can do this every 30 minutes... Just get up. Sitting is bad juju.

Don't forget your vision. Look outside, to the distance, for a minute or two occasionally. This helps the muscles that control your eyes (like any muscle, they don't like sitting still).

The hardest part of any of this is the mental choice, the commitment to make a change to a new routine. I've always struggled with this, but have worked with people who were great at it - so I think of them occasionally for motivation. One guy would be at the gym at 5am,every day... In his 20's - and then come to work and manage a team of people. A middle-aged manager (in his 50's) I worked for would go for a run on his lunch break.

Oh, to be so motivated.

You can do this. Just mentally reward yourself for any little thing you do. Keep an internal dialogue about the positive aspects of doing things that help, to counter the "fuck I don't want to do this" voice.

My sister got a stand up desk and an under desk treadmill. She has issues with blood pooling so frequent movement is a must. She says it also helps her maintain concentration.

I am a dancer in a dance ensemble, so that's cardio covered. For strength I go climbing when I have time.

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)

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.

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 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.

Like many others have said, try to walk frequently and regularly. But there's another small thing I added to my routine. I use an electric toothbrush and brush for 2 minutes like they say you're supposed to, so while that's happening I take the time to do squats, leg lifts, hip exercises, sometimes crunches while standing up.

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.

When my car was EOL, I didn't get a new one. Now I don't have an excuse anymore for not walking to the store every few days. It's not much, but infinitely more than I did before.

I recommend putting a stationary recombent bike in front of a TV and gaming console if you're into gaming. The recombent style frees your hands and is more comfortable for sitting.

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 do triathlons, as well as partaking in each of the three components of a triathlon individually. (Mostly running, a fair amount of cycling, and a little bit of swimming.)

Separate, I do HEMA. Historical fencing. Fighting with swords like rapiers, sabres, or longswords, using period-appropriate techniques derived from manuals written at the time.

Generally, I have problems sticking to any exercise plan, so here are a couple ways I handled it:

1. 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....

2. 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.

3. 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.

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.

Judo, weights, walks in nature