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Ben Halpern
Ben Halpern

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What is your fitness routine?

For a healthy mind and body, what do you do regularly to stay in shape?

Reminder that these comments are not doctors' advice and nothing mentioned here will necessarily be health for everyone.

Discussion (94)

chiefnoah profile image
Noah Pederson • Edited on

Roll out of bed, roll into (work) computer chair, roll out of (work) computer chair, roll into (gaming) computer chair, roll out of (gaming) computer chair, roll into bed. Wash, rinse, repeat.

Working from home has not been the best for me.

Edit: for the record, I tried to start exercising, but nearly passed out from an asthma attack during an attempted jog. There's a 1 1/2 month wait-list for getting into the doctor to get an inhaler prescribed, so I'm SoL until then

leonlafa profile image
Leon Lafayette


We have the same regime 😂

kailyons profile image

I only have one chair, but otherwise the same

habereder profile image
Raphael Habereder

You missed a critical component! Roll into the kitchen and nom on some great foods!
Other than that, I can absolutely identify with this glorious routine on weekends

manasp profile image
Manas P

◼ Gym Chart (Evening)
◾ Monday: Chest, Triceps
◾ Tuesday: Back, Biceps, Forearm
◾ Wednesday: Leg, Shoulder
◾ Thursday: Chest, Triceps
◾ Friday: Back, Biceps, Forearm
◾ Saturday: Leg, Shoulder
◾ Sunday: Rest

◼ Sleep 7 - 8hr (Recovery will be fast while Sleeping)

◼ Food
◾ Morning and Noon, Plenty
◾ Night: Sprouted or Boiled Grams + Egg

◼ Water
◾ Drink Plenty of water and stay Hydrated

utkarsh profile image
Utkarsh Talwar

Looks like a good routine, Manas. Hitting every muscle group twice a week.

codingmindfully profile image
Daragh Byrne

2-3 Gymnastic Strength and callisthenics session (incorporating mobility and static strength stuff too) per week.

Short 20 minute yoga/stretch most days.

Walking most days. Hiking at the weekends if I can.

I used to work with the fittest dev team around. We'd run bootcamps together in the park every second day. At least one of them went on to become a personal trainer.

Never stress yourself through exercise. Think of it as training your body to move instead. If you are feeling depleted by your routine, you're going for too much intensity - it puts you off. Little and often is the way forward.

This might sound like a lot but the ROI in terms of energy, mental health and feeling good about myself is huge.

adrianbdesigns profile image
Adrian Bece

I have had scoliosis and kyphosis for most of my life, and I've been exercising over a year and a half to fix it and I'm seeing the improvements every few months.

I exercise almost every day (with few exceptions when it's unavoidable) and every 3 months I get 2 new sets from my trainer. These sets are tailor made by a posture specialist (chiropractor I think) and based on routine checkups I do every 3 months. It's fairly cheap (for international standards at least).

The exercises themselves are fairly easy to do (no equipment needed besides everyday things you have at your home - chair, box, pillows, etc.), but are really effective and intensive since those are corrective exercises. Depending on the set, I usually exercise 30-60 minutes a day.

I also want to encourage anyone who has an issue with their posture to seek advice from a medical professional and invest at least 30 minutes a day to improve their posture. Your body will be grateful, trust me!

chiefnoah profile image
Noah Pederson

What are some of the exercises they have you do?

adrianbdesigns profile image
Adrian Bece

They are usually a mix of modified yoga exercises and mostly some specific therapeutic exercises.

Here is an example of the exercise alongside all the sets I've gathered over the 1.5 years.

iggredible profile image
Igor Irianto

I spread out my exercises throughout the day.
Instead of once-a-day for 1 hour, I do 20 min morning, 20 min mid-day, and 20 min evening. This keeps me pumped throughout the day.

I do calisthenics, so the only "equipment" I have is a pull-up bar. Low maintenance, and I can keep working out even if I'm on vacation :). Calisthenics allow me to keep up with consistency.

My breakdown:

  • Push
  • Pull
  • Leg

6days/week, Sunday = rest (minor stretches).

scrabill profile image
Shannon Crabill

My routine lately has been a walk with the dogs in the evening. Weather permitting, it's about a mile.

kayis profile image
K (he/him) • Edited on

Every other day I do some power lifting and low intensity cardio on my vertical climber.

Also, I go everywhere on my bike, and soon I can go swimming again.

Public swimming pools are pretty nice, if you can get there when other people are at work. 🙃

graciegregory profile image
Gracie Gregory (she/her)

Pilates and long, podcasty walks! This site has been a particular blessing during pandemic times. I also have a really shoddy used exercise bike I bought on OfferUp ($50!) which has been adequate for the Portland rainy season while gyms were closed due to COVID.

mnlwldr profile image

Have a Squat Rack in the basement and do a Powerlifting Routine + I run 3 - 4 times a week, in sum 20 - 30km.

radiomorillo profile image
Stephanie Morillo

20 min 5x a week of Transform 20. It's hard AF and just the right amount of time (20 minutes). It's a stepper-based HIIT workout but you don't need the stepper and they have workouts that include weights.

In the evenings I'll get on my exercise bike for ~10-20 minutes to get some extra blood flow.

Things to note about me: I hate working out with a passion. It's taken years to refine/figure out what works for me and I can tolerate. Happy to share that I've lost 44 lbs in 3 years, with a majority of it (almost 30 lbs) in the past 12 months. But I have my days when I'm like UGH WORKING OUT NO THX.

bherrero profile image
Borja Herrero

Wow! Keep the good work up. Congrats!

radiomorillo profile image
Stephanie Morillo

Thanks Borja!

isaacdlyman profile image
Isaac Lyman

I walk my dog a few times a week (or my wife and I go walking together). I also own a set of five kettlebells, which I use every time I watch TV. Nothing heavily structured or scheduled, just a few basic healthy habits to keep me feeling good.

stephanie profile image
Stephanie Handsteiner

Roll out of bed, jump into running clothes (shorts, shirt, shoes), go for a run.

During work: A quick stretch every two hours or something like that.

rakshakannu profile image
Raksha Kannusami

Half an hour cardio along with few stretching exercises atleast 5 times a week.

alejandra_quetzalli profile image
Alejandra Quetzalli 🐾

Does walking 2 blocks to the nearest dog park for Canela count? 😜🐾

jmcp profile image
James McPherson

6 days a week I get up at 0430 and go for a bike ride. On a weekday that'll be 30-35km, on weekends it's generally 70km. Due to the COVID19 lockdowns I'm 99% riding alone (only occasionally do I happen to see somebody I know while riding) so it's a fantastic time for me to get my mind cleared and ready for the day ahead.

rikkepeterzen profile image
Rikke K. Petersen

I go for a run 2-3 times a week (even though I hate it, when the weather is hot). I run 6-8 km, and after losing weight during covid, I no longer feel any pain in my legs!
And then I also go kayaking 3 times a week. 8-12 km, 10 km/h. It's great exercise, especially if you have bad knees.

Now I just need more hours in the day to get time for side projects!

jsn1nj4 profile image
JSn1nj4‍‍👨‍💻 • Edited on

I have a basic routine of alternating days between upper body and lower body workout, with cardio on both—6 days per week, Monday - Saturday, and then Sunday is no exercise routine (I'm sure there will be something I'll end up doing just because of weekend chores and family stuff though lol).

bherrero profile image
Borja Herrero

Wake up at 5:30-6am (the day starts early here in East Australia) and either go surfing or play a paddle tennis game.

After that, walk to the office (30 min), work a couple of hours sitting and as many as I can standing (stand up desk), walk back home and relax. If the day's been busy, I'd walk on the beach listening to some music before going back home.

zoedreams profile image

I stay away from foods which make me sluggish. Proper fitness starts with proper nutrition. Anyone put corn starch in your car's gas tank? Ya it doesn't work so well. First brain activity requires lots of Omega-3 and nootropics. Delivery is important; i highly recommend buying a VitaMix (no sales pitch they just process food down to 20< microns. Why is this important? These nano particles get absorbed via your blood stream in your stomach and esophagus, skipping the liver and all that intestine processing. Got crohns this will make eating enjoyable again. You get instant energy.

I learned a valuable saying, that if the body is moving the mind is groovin'. So my computer looks and sounds more like a rave then a stogie cubicle. When working i do not let my heart rate get below 95 BPM. crazy right! And if you feel sluggish take an ice cold 2 min shower.. That gets your heart and brain going.

Whenever i go up stairs i do them twice. Need a glass of water i go down stairs twice. Go for a morning an evening walk. Also once a year i take a three months off and go for a hike with nothing but a backpack. It is the vaccine for burnout syndrome. Which is a serious thing once you become a veteran. Having burnout is like being a baseball pitcher and tearing your rotator cuff. If you feel burned out, stop immediately; i know many cases which this kills a brilliant scientists career. Or, even drive them mad, and who wants to live up SSDI (if your luck to have that in your country).

Stay hydrated. Normal people need 1 - 2 liters of water a day, My body andb rain require 3 to 4 when im hardcore coding.

I have found that endurance training and long distance hiking and running is more effective than body building. Coding requires fortitude and constitution.

And get plenty of sleep, if you have a heavy mental day try to schedule at least 1 more hour of sleep ~9 hours. If you can sleep mediate, rest your body, conserve energy.

Stay away from stress. It is your limiting factor.. Imagine each day you have x amount of spoons, as you encounter stress, you lose a spoon. When your out of spoons, your taking spoons from tomorrow... Sucks i know.

WIthout drugs it impossible to pull sequential all nighters. This myth is totally false. Over the years i have trained my body to store sleep like a battery. I can stay away for up to 128 hours without coffee or amphetamines; while coding.

When in cybersecurity its a game a attrition when your going head to head with a nemesis. Its about how long you can focus without fucking up. This is a fun game to play with your friends. Try it and see who can last longest. Watch Rambo 1, 2, 2.5 for examples of this.

Excercise can be as hardcore as a marathon, or as simple as just lifting your butt off your chair while sitting a few hundred times a day.

If you struggle with discipline sigh up for some martial arts and make an appointment with a nutritionist.

Some might agree with some, all, or none. These are things that have attributed to my success, and can mean the difference between making a 6 figure paycheck and a 7 figure.

Happy training and coding!

Good luck my code ninjas~!

fasani profile image
Michael Fasani

I use a super cool app called FitBod. I can tell it what equipment I have at home. It tracks what I did last session and suggests exercises for my next session, it’s easy to modify a session and I think it’s the best fitness app I have used (I tried many). It’s more for regular gym goers in my opinion. I try to work out 3-4 times a week. I also love hiking and try to hike at least twice a month 15-20km total.

bigj1m profile image
Jean-Michel Plourde

I try to go 3-4 times a week to the gym, there I do squats and deadlift and other barbel exercises. During the summer, I go mountain biking 2-3 times a week and during winter I run inside tracks 1-2 times a week. I used to go swimming indoor, but where I moved there isn't a pool near.

maeganwilson_ profile image
Maegan Wilson

We (wife and I) are starting to make this a routine

One walk in the morning

  • Dog's go for 1/2 a mile (if we are lucky)
  • We go for another mile

Stand/move around the day for at least a minute for each hour like the watch tells me.

End the day with an exercise from FitBod or by playing with the cat which involves running around the house like a crazy person

gklijs profile image
Gerard Klijs • Edited on

I run three times a week. Following the Garmin Coach so most times it's some kind of interval. And when I'm back home from those do a couple of exercises to strengthen my arms and core.

Still trying things out, also used the rowing machine sometimes in the morning and then some exercises. And my 'office' is on the second floor, so get some movement getting lunch and drinks.

And sometimes in the weekend I go out for a long walk.

habereder profile image
Raphael Habereder

Proper power lifting at least two to three times a week.
Now that work got more stressful, that's the least I have to do.
Back in the day I worked out daily, but nowadays I can't find that drive anymore after 8 hours of work and 4 hours telephone conferences.

Homeoffice though, that changes things a lot, for the positive. In my Home Gym I can blow off some steam, while colleagues go out for lunch! That's a solid win-win in my books.

Is it healthy? At least not for me with my multiple prolapsed Discs. But it sure is fun!

vaibhavkhulbe profile image
Vaibhav Khulbe

Honestly, for a long time I didn't do any physical activities/exercising etc. But from this year, I did quite a few changes for both my work and health.

So, when I wake up I do:

  • Meditation for ~10/15 mins
  • Yoga for 15 mins
  • Eye exercises for 10 mins

I know the time I give is low but I'm sure with more practice and especially consistency, I'll keep increasing the time a bit.

nombrekeff profile image

I exercise a minimum of 2 days a week, focusing on climbing training.
And every Saturday we go to the rock and climb there if the situation allows it :(.

Although when lockdown started here in Spain, I went down a rabbit hole the first months and did not do anything, I lost 4 kg, which is quite a bit for me, I weigh around 50kg.
I then started feeling really bad, I had anxiety problems, I was always tired, didn't feel like working...

Getting back into training has helped me a lot, energy has risen, motivation for work has also returned, no more depression, etc...

mellen profile image
Matt Ellen

During the period I was exclusively working from home I used both Ring Fit and Just Dance to try and keep myself active. It seemed to help a bit, half an hour a day.

Now I'm going into work on some days, I find it difficult to do exercise on the days I'm working from home. I cycle into the office, so it's not a problem on in-office days.

I have to admit, my mental health has deteriorated quite a lot, while working from home. I have fallen back into bad patterns of thinking, and I'm struggling to get myself back on the straight and narrow. Luckily it doesn't seem to affect my ability to work.

sir_wernich profile image
Wernich ️

fitness whole doughnut in my mouth... :D

every now and then my wife and i do a fitness video my krav maga trainer uploaded (still wonder how many she's killed with that hardcore 40min workout) and a light workout by one of the fellow students (20ish minutes). other than that, we have a 3.5 year old that keeps us on our toes.

thesnowmanndev profile image
Kyle Martin

I bounced around in a few disciplines since October going from bodybuilding style of training to powerlifting, to Olympic lifting, to CrossFit style of training. I change it up as I see fit for my goals. Currently, right now I want to build a little more muscle and trim down my excess body fat so I could either train a bodybuilding program or CrossFit. Because the local gyms are closed still due to COVID I just do CrossFit in my garage as I have all the equipment for it. Amrap plus one has tons of good material on WODs and they have a membership that basically generates your workout for you so you don't have to scroll through their materials and choose something. The membership is $8 and it generates a different workout everyday in multiple CrossFit disciplines. Once I get where I want with my bodyfat percentage and functional fitness I will start to work on my powerlifts. I wouldn't call myself a crossfitter, I only do it because my job requires me to be functionally fit.

rachelsoderberg profile image
Rachel Soderberg

My Muay Thai gym opened up a few weeks back, so I'm in there pretty much everyday either after work or during my lunch break depending on when class is on a particular day. I've also picked up learning horseback riding on Fridays, which is a surprising workout!

(It seems that Texas is more relaxed than other places, sorry for those of you who are still stuck without gym options).

destynova profile image

I started "MAF" running training last week. This means running at a low heart rate -- in my case 130-140 beats per minute. After just a minute or so of slow running, my heart rate starts to rise quickly, so I switch to a walk until it drops back down to 135 or below. It's pretty awesome, since it's very low stress and I'm already doing easy runs over 10 km, which I never expected. Now if I could just sort out my sleep schedule 😅

pg_77 profile image
Perry Grewal

My fitness regime has definitely been hindered by this pandemic.

I have been trying to ride my bicycle, walk and try to do some squats, pushups and stretches.

However, it's definitely difficult to stay consistent!

PS :Squat and Lunge your way to success!

justsharkie profile image

Recently the most I've been doing is ~1 hour long workout on my days off (because after a 9 hour shift in the melting heat dealing with horrible customers, I'm usually not in the best mood to get a workout in). Though I do try to throw in some belly dance practice or some nice walks/hikes throughout the week.

For my days off, I focus a lot on HIIT training and dance workouts, because they're fun as hell and make me feel great (and very very sweaty).

ekafyi profile image
Eka • Edited on

I used to dislike and avoid sports of all kinds. I rode a bike for transport (not downhill cycling etc), I walk and take the stairs, but that's it. Since last year, I've been trying to adopt a workout habit and regularly go to a gym near my coworking space.

My go-to site is Fitness Blender, which has a wide variety of workouts for the most unfit beginners to the hardcore stuff. I followed the "Low Impact" program, which basically gives me short well-rounded workouts 5 days a week (mix of cardio, HIIT, tabata, yoga & pilates-influenced stretching). Additionally I just do weights or use whichever machine is relevant to that day's training if I have extra time & energy. Occasionally I swim and join the yoga class, both included in my gym membership.

Eventually I started enjoying physical exercise and felt the benefits. But then COVID hit, all my routines thrown off (both my coworking space and gym are closed). I got a mat for exercising at home, but to be honest I've been low in drive and motivation. Since lockdown, I just do short videos from "Yoga with Adriene" occasionally.

dansilcox profile image
Dan Silcox

While lockdown was more strict here in the UK, my family and I were doing PE with Joe Wicks most mornings - now they've all gone back to work/school and I'm the only one working from home every day, I try and do a mixture of 20-30 minute HIIT, low intensity conditioning/strength and things like walks / bike rides, 2-3 times a week. I'd love to do more ideally, since I always feel much better mentally afterwards, but with 2 young kids and work and church (online!) commitments there are only so many hours in the day!!

madebyjonny profile image
madebyjonny • Edited on

My routine went to shit during covid, but this meant I have reflected more on my mental health. I have reduced what I post/consume on social media, I finally got rid of my facebook account and I just using instagram and twitter to post my photography which is a mindful hobby.

My pre covid routine was CrossFit 5 days a week, which seems excessive writing it down now, but I love it, it really helps me take my mind off work as you can't be thinking about bugs when you're holding your body weight above your head. It totally exhausts me so sleeping is much easier than it is right now.

Edit: I don't drive so I always walk everywhere which has always helped me out

etienneburdet profile image
Etienne Burdet

quality training (intervals, stuff like that) or lighter jogging (depending on days), long trail run on Sundays. Legs work before each run, 15mn abs routine with swissball about 4 times a week. Monday is total rest 😁

gerardocrdena14 profile image
Gerardo Cárdenas

I have a bar in the ceiling between 2 walls.
I hang up and lift my legs to exercise my abs, while doing abs i have my arms in front my face, with this, i also develop my biceps.
After 5 sets of 30 reps. I exercise my back, holding the bar with the arms more open. I lift my body. 5 sets of 15 reps.
Then I hold the bar with my hands having the palm in front of my face. I lift my body.
5 sets of 12 reps.
Then I do push ups to develop my pectorals, 5 sets of 25 reps.

In order to make it fun, the first set i count in spanish, the second in english, the third in french, the fourth in german and the fifth in korean. With this i never get confused about on which set I have completed. Just remember the last number that I said in which language.

But if you are a geek, this is the routine:
Format your abs,
Configure your back bone,
Develop your biceps
Set your pectoral

And walk and drop kicks to develop your legs.

Any correction of this text is greatly appreciated as english is not my natural language.

val_baca profile image
Valentin Baca

I've got a home gym and the outdoors.

Trying to get back into the habit but here's my typical core plan:

Mon: warmup, Bench (focus), Squat (secondary), assistant work (crunches, push-ups, pull-ups)

Tue: yoga

Wed: warmup, Deadlifts (focus), Military Press (secondary)

Thu: yoga

Fri: same as Monday but flip focus & secondary

Sat & Sun: cardio - walk/jog/run

I struggle a lot with consistency. Usually I can stick with it flawlessly for two weeks and then it trails off for two weeks, then I stop altogether and have to start all-over.

I did have a stretch where I worked out consistently for 6 months and was in the best shape....and then COVID hit. So just now getting to where I can go again.

I usually workout right after work but really trying this time to work out in the morning as it really does give me a motivation boost that I've already accomplished something for the day.

val_baca profile image
Valentin Baca

I try to follow the "5/3/1 workout" (google it).

This video also helped kickstart and bootstrap my motivation:

saramiteva profile image
Sara Miteva • Edited on

I do intensive tabata workouts around 4-5 times a week at home, lasting for about an hour. I used to run before the pandemic started, but I'm staying in my small hometown now until we go back to work and don't really have where to run here. This is my way of staying in shape because I have two half-marathons awaiting in October, if everything goes well :))

I wish I could be more dedicated to counting calories and having a healthy lifestyle as I'm spending most of the day sitting. But, on the other hand, I'm afraid this would become too big of an obligation. I like having a hamburger or a pizza here and there, and I love making cheesecake, so I don't want to give this up to have a cellulite-free 100% healthy lifestyle :D

nicolasini profile image
Nico S___

I have a few sport/outdoor activities that keep me moving. Even though I don't train regularly, I try to practice sports as much as I can.
Currently Im playing football (soccer) with the local club, this is great because I get to run a lot.
Im also into surfing, which is not as regular as I would like to. But I recently joined a local surf lifesaver club, became a certified lifeguard, and now Im doing lots of water activities there.
I can never get to the gym for more than two months in a row. Im an outdoor free sport person.
Im not as fit as I would like to, or was, but Im moving enough to keep healthy.

ccunnin297 profile image
Cole Cunningham

I've been doing 2 days on / 1 day off workouts of roughly 20-35 minutes using Team Body Project.

It's honestly been easier to stick to my routine with lockdown because everything's at home -- no need to drive to the gym, get ready, etc. My track record isn't 100%, but I always feel better on days I work out so it keeps me motivated!

kildareflare profile image
Rich Field

I work from home. I aim to start and finish each workday with a short walk.
I have a long term wrists injury that I need to manage, so I do some hand and arm stretching and try to move often throughout the day.

When injuries allow I work out 5 times a week; currently bodyweight stuff.
When they don't I swap that out for some Yoga.
At the weekends I aim to hike, mountain bike or do anything else somewhere green and far away from my desk.

This is the ideal though; does not always happen because of reasons.

The biggest problem I have is getting into the zone and realising I've not stood up or moved for several hours...

aralroca profile image
Aral Roca

3/4 days per week (1 day training + 1 day rest). And 2-3h each training day.

I don't have a routine of exercises. I practice parkour, and as sport is very complete. I just try to enjoy without routines. This is a video of last year:

I'm 30 years old and I've been training parkour for 15 years. Since then it has helped me a lot to concentrate and relax when I work.

margo_hdb profile image
Margo McCabe

Lots of dog walks/jogs, yoga, hiking, biking, etc - every week is different and I like to switch it up! (It's great when I have time in the morning so I don't have to think about it the rest of the day).

oseifrimpong profile image
Obed Osei Frimpong

I exercise almost every day. The reason being that, I work for a sports retail company so we have all the facilities you can think of at the office. We also have internal sports competitions that are very competitive. It has now become a routine to hit the gym at work in the morning or participate in competition during lunchtime.

francisco profile image
Francisco M. Delgado

Started calorie counting, drinking more water, and I have a home workout that’s pretty simple. 3 compound movements with dumbbells (chest, back, legs) and I walk on the treadmill for 30 min. Feeling the effects of coding all the time so I’m trynna add this in. I’m in week 1!

dana94 profile image
Dana Ottaviani

When I get up in the morning I do about 15 min of floor exercises (sit-ups, push-ups) with a yoga mat.

Later in the day I go on the treadmill for 20 min at a time for fast walking (2 times a day). I also try to get outside for a leisure walk so I can get some sun but the temperature lately has made it a bit unbearable.

I'd like to work on my upper-body more but I'm still looking into the best routine for me. Something like rock-climbing is harder to do when avoiding crowds now.

timsayshey profile image
Tim Badolato • Edited on

Absolutely hate exercise but I've been getting a lot of walking in with my Standing Desk + Headless Treadmill. I need to probably start lifting weights again but trying to slowly ease into being active. Also, quarantine killed my diet, need to get strict and cut the freaking carbs.

tiguchi profile image
Thomas Iguchi

Beat Saber and Ring Fit Adventure (to stay in nerdy shape)