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.
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.
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◼ Gym Chart (Evening)
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◾ 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
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◾ Morning and Noon, Plenty
◾ Night: Sprouted or Boiled Grams + Egg
◼ Water
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◾ Drink Plenty of water and stay Hydrated
Looks like a good routine, Manas. Hitting every muscle group twice a week.
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.
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!
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:
6days/week, Sunday = rest (minor stretches).
WOW!
We have the same regime 😂
I only have one chair, but otherwise the same
My routine lately has been a walk with the dogs in the evening. Weather permitting, it's about a mile.
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.
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. 🙃
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.
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.
Have a Squat Rack in the basement and do a Powerlifting Routine + I run 3 - 4 times a week, in sum 20 - 30km.
Does walking 2 blocks to the nearest dog park for Canela count? 😜🐾
Half an hour cardio along with few stretching exercises atleast 5 times a week.
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.
Wow! Keep the good work up. Congrats!
Thanks Borja!
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!
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.
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
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.
dev-to-uploads.s3.amazonaws.com/i/...
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.
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).
We (wife and I) are starting to make this a routine
One walk in the morning
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
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.
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
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.
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 😅
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
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.
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!
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.
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:
youtu.be/V5qoAdEQ6PA
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.
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!!
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 😁
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).
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.
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.
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.
I try to follow the "5/3/1 workout" (google it).
This video also helped kickstart and bootstrap my motivation: youtube.com/watch?v=snAhsXyO3Ck
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.
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!
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...
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.
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.
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!
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:
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.
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...
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.
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.
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).
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!
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).
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.
Just trying to build an habit:
Then recently it is Chloe Ting free program, i'm currently doing her abs workout as a routine
Doing yoga in the morning, and meditation, before sitting down to code.
Meditation has been super important lately.
I do BJJ about 3x a week. it's great because it's exhausting enough to quiet my brain, and aggressive enough that all my frustrations melt away
Beat Saber and Ring Fit Adventure (to stay in nerdy shape)
Ride a bike about 70 miles a week, really helps clear the mind and gets body in shape as well. I don't bump into very many people to worry about covid either.
I run 3 miles every weekday, between 6-9 one day on the weekend, the other weekend day is for resting. 15-20 minute general workout every day.
I do meal prep and workout daily.
I also stretch frequently, I even use Stretchly as a reminder
I start my day with some stretches and then, later on, I add some body fat loss exercises like (planks, etc)
Today I am learning to make chocolate pretzels. I have kneaded dough for ten minutes and have stronger muscles for it.
100 kettlebell swings + 10 Turkish get-ups 5 to 6 times a week. Used to do BJJ as well but COVID took that for the time being :/
I usually walk around the house every 30/40 minutes. Apart from that I do squats.
Not enough but at least I'm trying 😅
I run couple miles day during weekdays. On weekends I go on longer runs(5-6 miles) + hiking.
Also, do exercises working on core, pushups, squats. Mostly doing it without the need of going to the gym.
I use training coach freeletics, three times at week min.
Simple and easy xD
I started working out recently and been doing whatever Nike App says me to do 🙈
I go to work by bike so that I ride at least 10kms in a day. If I am early in mornings or have time in evenings I ride more.
I punch the heck out of a heavy bag for about 30 min everyday, that’s about it.
close Pull-ups - 1set max out
Close pushups - 1set max out
Pistol Squats with support - on each leg - max out
I'm doing the RPT Male Physical Program (periodized hypertrophy program) four times a week and BJJ three times a week. Keeps me in shape!
Sometimes, I think about running.
Walking up and down the stairs to get coffee. 👍
5k intermittent running every day.
Plus 5x5 lifting 3x a week.
Yoga and stretching in the morning.
Specially during wfh, lockdown
I'm doing the RPT Male Physical Program - a periodized hypertrophy program - four times a week and BJJ three times a week. Keeps me in shape!
I avoid doctors. As soon as I see one they find something to change like diet, force me to excercise and such. By avoiding them I feel happy and bloated i guess it's fine
typeracer. Gotta keep these fingers in shape
Wake up at 5 am.
Get ready for a jog.
Pre run warmup.
2miles run (will increase gradually).
Post run exercise.
Neck shoulder relaxing exercise.
Full body streching.
3 times a week I do a mile run. Every day I do part of a workout program, it's about 15-30 minutes long depending on the day.
I ride my bike 25 to 30 miles every other day when the weather permits.
1000 skip ropes + 40 squats + 40 pushups + 40 leg raises. It's my own modification of the one punch man routine :p
Started COVID doing YouTube workouts and recently I’ve been enjoying indoor cycling!
During quarantine I did the prison work out every day. youtu.be/riH9152UgZU
I clean the apartment once a week, that's about the most movement I'm doing right now 😆
Martial art work-out + yoga