Ask HN: What do you do for physical exercise?

[brandon272]

I'm a programmer becoming increasingly aware that my desk life is doing bad things to my body.

What kind of physical exercise do you engage in to counteract the effects of sitting at a desk for 7+ hours a day? Curious as to whether you engage in no activity, smaller activities throughout the day or a longer single daily exercise session.

[bilalq]

I love doing bouldering. It has the benefit of being both a physical and mental challenge. It's no coincidence that climbing routes are called "problems" and making it to the top is referred to as "solving the problem".

Look around and see if you can find a climbing gym near you. They often have a decked out set of free-weights and bars as well for any other workouts you may want, so you can get away without needing a regular gym membership too.

[nilkn]

I recommend this as well. The bouldering community is also great. It's really easy to make friends and people are incredibly helpful. It's really cool to see really experienced climbers go out of their way to give tips and help someone who's struggling with even the easiest problems. And if you're tired and want to take a break, you can watch other climbers approach problems and learn from them.

I will say that as someone with moderate to severe social anxiety it was tough for me to get into at first, since some bouldering gyms get pretty busy and crowds will actually form as folks wait for their turn to try a problem. But realizing how nice people are helped me break through that barrier and stop caring.

[zelos]

I'd second this, but I'd add:

1) Be careful. Don't overdo it, make sure to warm up properly and don't push too fast up the grades. I ended up having shoulder surgery and 8 months of physio. 2) I found to really get the most from bouldering you need to do some cardio exercise as well. Cycling is a pretty good low-impact option.

[Vinnl]

Same here, and the advantage is tha many of my friends do so too, so I get to see them regularly as well. And we can do that because bouldering is very tolerant to differing skill levels.

That said, it's a rather specific type of exercise, so I go running as well to keep it varied.

[etrautmann]

awesome idea but don't ramp too quickly! It's much faster to build muscle than tendons or ligaments, new climbers will often get injured a few months after going 0 to 60. Make sure to do a few pushups and extensor exercises to stay balanced, since climbing doesn't naturally do that.

[TheAlchemist]

Go for a run ! Or if you can, swim at lunch time.

Time is scarce, especially if you have kids, however there are a lot of options. I recently started to run from work to home and I just don't belive that I didn't have this idea before! I'm home in almost the same time that when I commute by metro (around 1h), but you disconnect immediately from work and you feel like you have a second day starting fresh once you are home ! (this of course depends where do you live, I assume most live in urban area where distance is not that long)

[huac]

What kind of bag/backpack do you use when running?

[gumby]

What worked for me:

#1 - choose something you will enjoy. You may not know what that is (see below) but if you don't enjoy it you will not continue.

#2 - Do it in a routine. Some people can bike to work; that's great since you have to go anyway, but you still have to (probably) leave earlier and plan for what you'll do when the weather is bad. Of course if you don't like biking or can't bike, choose something else (see #1).

#3 - you may be surprised what you like. I paid for an expensive, 6-person "boot camp" at 6 AM four days per week. This should be the kind of thing I would hate: I don't want to get up that early, I prefer solitary activities (coding, backpacking, etc). Surprise! I liked the solidarity of the group; it got me to work harder than I could on my own and I liked it so much I worked out 6 (actually, usually 7) days a week, with other group members on the non-"boot camp" days. Then I stopped paying extra, just paid gym membership, but work out almost every day. I used to take gym clothes on business trips and found I was always too busy to work out; now I don't and just do bodyweight exercises naked in my hotel room (nothing that would disturb the people in the room under mine).

#4 - as with so many things: just start. Don't set ambitious targets, because it's a lifestyle change, and because you don't even know now what targets are appropriate.

#5 - get professional help. Honestly, if you can afford it a trainer can help you do that exercise correctly and teach you new ones. You don't have to see them regularly, but it's even worth it if you're also doing classes/group sessions.

[hartzell]

I like scheduled classes, they help me keep a rhythm and I can hide in the crowd when I need to.

TRX (https://crufit.net/pages/trx and http://www.flying-studios.com/strength) -- Core conditioning, I like the structure and the ability to dial the difficulty up/down depending on what my body's up for.

Circuit training classes (https://crufit.net/pages/circuit-training) -- strength and cardio.

Yoga (http://www.flying-studios.com/yoga/) -- Flow and Happy Hour.

Indoor Cycling (https://crufit.net/pages/cycling) -- find a place with bikes that measure power output and heart rate so that you have an objective measure how hard you're working. Subjective measures are sneaky....

All of that supports telemark skiing, mtn biking, surfing (aka, falling, swearing).

[Fricken]

I do a variety of things but commuting on a bicycle is the fallback. It's not just for my body, it's time to think, I like the speed at which the world goes by on a bike, and it's a way to stay in touch with the changing seasons and the elements. Driving makes my stress levels go up, and cycling makes them go down.

[simonw]

I started taking this stuff seriously back in November last year. The things that worked for me:

1. Got an Apple Watch. Set a daily target of 630 active calories. Aggressively pursue that target, and get on a "streak" of hitting it. The longer the streak, the more incentive there is to keep on hitting it. My personal rule is that I have to average 630/day over the course of a week, so I'm allowed to dial my daily target down to keep my streak going provided I hit that average by the end of the week.

2. Joined a gym, took some personal training sessions to learn how to use it and then started going 3-4 times a week (mainly to help me hit my calorie goal described above).

3. Signed up for a half marathon. Used a training plan from the internet to train for it. I ran a full marathon about 7 years ago but I hadn't run much since then.

[BlackjackCF]

I've been trying to decide if I want an Apple Watch or not. Really tired of carrying my phone to the gym with me (thinking about the LTE version). Are there good weightlifting apps?

[jmcphers]

I take a 3 tier approach:

1. Bike to work, every day. Where I live the traffic is so miserable that it's comparable to driving in terms of time. It's the single thing that makes the biggest difference in how I feel.

2. Every other day, do some basic body-weight strength exercises (pull-ups, push-ups, and the like). Bicycling is great for cardio and it works your legs a little, but that's it. It's good to keep all your major muscle groups engaged on a regular basis.

3. Use a standing desk, to encourage small movements throughout the day. Standing all day doesn't feel good and isn't good for you, either; I aim for about 50/50 standing and sitting.

[thebiglebrewski]

I was swimming before. It got old in NYC because the pool just gets so crowded at the predictable times and you end up behind slow people, but if you have your own lane, it's an amazing workout!

I cancelled my gym membership. Now I just do 3 sets of: - 1m30s plank - 20 situps - 5 leg lifts - 15 pushups

I try to add a few reps to the sets every week or two and another exercise was a recent innovation. I started out at: - 1 minute plank - 15 situps - 10 pushups

In addition I walk 35-40 minutes to and from work every day.

I know it's not perfect, but to me this routine has really helped! Good luck.

[riantogo]

Weights. I followed the 5x5 Stronglifts program and got to the point where I was doing 140 lbs squats, 110 lbs benchpress, 150 lbs deadlifts, 65 lbs overhead press, 75 lbs barbell row. 3 days a week at the gym, around 1 hour each. The phone app made it easy to track progress.

I could see huge improvements in muscles and overall wellbeing. But a large part of it ensuring that you consume sufficient proteins, around (0.8 * body weight)g. I supplemented my diet with whey protein shake (2 scoops on gym days and 1 scoop on non).

I started with a pretty unremarkable body and desk job lifestyle. Good luck.

[justboxing]

I started boxing in 2012 and haven't looked back since then. I love the sport, and you end up meeting people who are very different in terms of careers and social status, from what you (we) are. There is also a "brotherhood" type vibe to Boxing in particular (I think this is also true for other combat / martial arts type activities) and I've made many close and interesting friends (male and female).

When I first met my trainer (a current professional boxer), the 1st question he asked me was "Are you a Computer guy?". I asked how he knew and he said "You crouched shoulders are a dead give-away. We can straighten that in 3 months".

I do strength and conditioning 2 x a week, weights 1 x a week and boxing training (drills) 3 x a week and sparring with headgear 2 x a month.

5 years later, my shoulders are very straight, my hands and wrists have become stronger from punching. I've totally lean-ed out -- was healthy BMI to begin with, still lost 15 pounds in the 1st 3 months of beginning boxing. I'm also able to focus more at work.

I tried doing things separately (ex: running outside, going to 24 hour fitness just for weights etc) and it didn't work.

With this, there is 1 place I go to - my boxing gym - and get everything in the same place. My gym has TRX classes 2 x a week for strength and conditioning, in-house trainers to learn boxing 1 on 1 if you want to as well as group classes for boxing drills and heavy bag workouts.

If you do end up starting with physical exercise, be sure to also watch your diet. Also start slow and build up otherwise you may not stick to it. I started going once a week for 1 month, then 2 x a week the 2nd month, then 3 - 4 x a week the 3rd month. Now I go 5 to 6 x a week.

Exercise + Diet = Lifestyle.

[maxxxxx]

Boxing is the best. It changed my life physically and mentally.

[Mc_Big_G]

Workout days: T/Th/S/Su

5/3/1 strength training consisting mostly of Deadlifts, Squats, Overhead Press, Bench Press, Pull Ups, Seated Rows

Off days: M/W/F

Mobility Work, stretching and/or cardio

Diet rules: Count calories No sugary drinks 1 coffee per day 1 or 2 alcoholic drinks per week Drink only water besides coffee/alcohol At least .8 grams of protein per lb of body weight

[salehk]

Weightlift daily but only work out one muscle group.

So Mondays - Chest, Tuesday - Back, Wednesday - Biceps etc.

Also running 1.5mi after the weightlifting. Full workout takes about 1hr 30min.

I've been following this routine for the past few months and its the best I've ever felt.

Running helps dramatically reduce my stress and anxiety levels about deadlines.

Highly recommend running daily if you work at a startup.

[elliptic1]

I do Gracie Jiu-jitsu. It's the most logical, efficient form of self defense (close-quarters submission grappling). Sparring is a calm, chess-like process. It is like solving real-time life-or-death body mechanical problems. It leaves you with a lean and strong body and gives you enormous confidence around other people.

[toomuchtodo]

"A Linear Progression Based PPL Program for Beginners" (Strength Training)

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...

[goldenbeet]

I opt for dedicated workout sessions. I got into bodybuilding style workouts a few months ago (while being ~50lbs over weight) and started eating sensibly and it's done wonders for me. I currently workout 6 days a week: 2 days purely weights, 3 days are weights+cardio after, and 1 day of pure cardio.

[fokinsean]

Skateboarding, walking, stretching, daily push ups.

Also these back stretches at least a few times a week. They help with preventing hunchback from sitting in a chair on a computer all day.

https://www.youtube.com/watch?v=FTV6UCh-yhs

[periram]

Run 6 miles 2 - 3 times per week. BEFORE eating dinner. If I am short by Sunday, I run both morning and night. (It started with 2 miles per day, but before I know, I was running 6, perhaps the body just keeps pushing itself)

Weights 2 times per week.

Bike to/from train station and to/from small distances.

[agitator]

I noticed the same thing. Without physical exercise, my posture gets worse, I have random back pain, and realized I am more prone to injury when I do go and do something active.

Currently I exercise every morning for about an hour. 45 min of lifting weights, followed by running 1 mile, and stretching. I have more energy at work, I'm in a better mood, and It motivates me to be conscious of what I eat throughout the day if I start the day off right.

The biggest impact on my posture and back pain has been doing the yoga-like stretches every morning. I highly recommend it.

Also most office chairs will really mess you up. I've resorted to sitting on a yoga ball or standing. For me, the yoga ball is actually the most comfortable desk chair I have used.

[Broken_Hippo]

I walk as my primary mode of transportation, including to the grocery store. I occasionally take the bus occasionally when the walk is more than 20-30 minutes. Even then, I still have a walk to and from the bus stops. I literally use the car about once every month or two. I do this in sun, rain, snow, cold, daylight or nighttime. I live in Norway and the terrain here is mountainous, but the city is convenient to walk.

The grocery stores are more convenient than when I lived in the US and public transportation is decent enough for this to generally be doable. It was a lot harder to do when I lived in the US.

[rando444]

Ideally you want both exercise sessions and "smaller daily activities".

For exercise, a great way to spend your time is the bike. It's great transportation, great views, and makes you feel good. If biking outside or to/from work isn't an option sign up for a spinning class.

It's high intensity, low impact, easy on your body, but demanding enough to give you a great workout.

For smaller stuff throughout the day, just go for small walks around your work building. A Fitbit/Garmin/fitness tracker also can come in handy and also help you track your heartbeat and sleep over time as well as give you motivation.