Before the pandemic I used to cycle to work and also practiced yoga at a studio close to my office which kept me feeling fit and active through the week. Since working from home though my weekly physical activity has gradually decreased - partly due to no longer needing to cycle to work and I’m no longer feeling so motivated by the yoga classes I’ve been following on YouTube compared to the routine I had with the physical studio. Cycling for me was also primarily transport so filling that gap with plain exercise has been a struggle.
Is anyone in a similar position that has made a new routine work for them?
Look into Pavel’s simple and sinister program to start with, and his kettlebell tapes are both on YouTube.
- Pre-pandemic, was hitting the gym 4+ times a week and was my way to blow steam off.
- Early parts of pandemic, was able to do workout-from-home using kettlbells and bodyweight, but motivation eventually died and I started relying almost exclusively walked [was based out of NYC, so 7-10k steps was almost a given]
- Moved to a more suburban setting a couple of months ago, walking died quite a bit and so did motivation along with it. Starting piling up the pounds and generally felt unhealthy.
- Invested in a peloton and it just arrived! First two days, hit a couple of 20 minute workouts. Starting slowly, but hoping to make a sustainable workout out of biking, yoga and other things!
If you have a standing desk already you just need a treadmill
I worried before I bought the treadmill that I would be too un-stable to use a computer but that isn't the case it works no problem I run the treadmill at slowest speed but I can work at higher speeds too
It's also nice to get out the house so if you can fit in a chore like take the rubbish out that'll help wake you up a bit in the mornings
It takes a bit of getting used to for programming but it's done wonders for my sleep when I walk (slowly) a couple hours every day.
First of all, lucky you! I have been WFH since the whole kerfuffle started, but now and then there are noises about making us go back to the very contagious place.
What works for me is to keep it small, incremental and consistent, as per "Atomic habits" by James Clear[0].
I researched exercises for different muscles using MuscleWiki, a Show HN from a few years ago [1], then used a private Github repository (basically a .txt list) to hold my "daily commitment", ie. the exercises and reps I commit to doing every day (or rather Mon-Fri, as I rest weekends).
It started tiny, something to the tune of 5 abs. But, if I meet my commitment for a whole week, then I allow myself to increase it (ie. add a new exercise with 5 reps to the list, or pick an existing exercise and increase its reps by 5).
To me, it has finally cracked the consistency issue, and I'm at a stage where I can notice my shape getting better.
[0] https://jamesclear.com/atomic-habits [1] https://news.ycombinator.com/item?id=25854523 and https://news.ycombinator.com/item?id=11202522
Edited to add: The best thing about it is that it doesn't need a lot of specialized equipment or space. I use a free-ish corner of my home office for floor exercises, and bought a couple of dumbbells, and that's about it.
- At least 1500 steps after breakfast
- At least 1200 steps after lunch
- 15 minutes of cardio via Muay Thai shadow-boxing (I do follow along videos from MT and MMA fighters)
- At least 15 minutes of core and leg exercises (alternating days)
- bodyweight exercises on alternating days
- Enough steps throughout the day to hit at least 7k
No equipment needed other than an exercise mat and a computer with an Internet connection.
My routine is to do a walk every day while wfh, about 4 miles give or take. I do yoga or meditation as required. I go cycling or kayaking for fun a couple of times a week.
But it's nearly springtime here, and things are improving now.
I won't be locked down to a specific distance in the future as this was never "law" in England, at least as interpreted by my local policeman friend, I'll quote him if asked! I too need to revisit the regularity and volume of exercise, but I'm not doing too bad considering. Nearly at the 2 year work from home anniversary!
I used to cycle a good bit but some injuries have held me back. I got a cheap stationary trainer for my bike but that never worked well for me (again, injuries and just the uncomfortable position). I got a cheap recumbent stationary bike and have put a lot of miles on that thing. My biggest issues with it are that it's very easy to stop when you don't have to ride back to the start and that it's easy to get distracted by shit on my phone (now I start music / podcast and set it out of reach).
Just walking outside has helped a lot. I worked up to jogging and even some interval sprints but foot pain shut that all down. Just walking and trying to work my pace upward (again, Apple Watch helps there).
If you have the money, an online personal trainer may be great motivation. Or partner with a friend and do it together via Zoom.
Depending on your coding/monitoring split, you might be able to just ride a bike the entire day.
I hate running. Each time I tried, I hated every minute. It’s not going outside or having activities : I’m not fit at all but I do like moving, I like walking, I like using my small muscles but running … I literally can’t.
I always wondered : Is the pleasure of running coming with training or is this something more personal? If I started to run every day from today, would I hate it forever or would I learn to like it ?
Because I can’t imagine committing to running everyday if I don’t like it.
Anyone made the switch from hating to liking it ?
With couch to 5k I avoid getting stitches from overwork or having to track progress or maintain or monitor a speed/cadence/whatever. With a gym I avoid weather. With a sped up podcast I avoid boredom. That just leaves your clothing.
Swimming is a good alternative.
TLDR: you could possibly learn to love to run.
The first is for maintenance and recovery when I need it.
The treadmill is for when I just can’t bring myself to run or ride outdoors (too cold, too dark, so many excuses). An elliptical, bike or rower would work too.
The Peloton instructors and range of classes brought me from almost zero strength training to a regular practice.
But try different things and find what sticks. I also tried a mostly body weight routine called Iron Strength that’s good but hasn’t stuck. I see others in the comments as well.
About every hour or two, I do some pushups and sit-ups.
On nice days (i.e. not winter), I would take a 20-ish minute walk before starting work, and walk around the neighborhood more in general.
You do need a pullup bar though. The program itself can be ordered digitally but is also pretty easy to find online.
Otherwise, just rented a https://www.waterrower.com/ , which claims to improve both strength and endurance. Too early to tell, but it’s fun so far (and comes with Apps etc).
Pro tip for the app: if you decide to pay for it, buy your membership/subscription on the website -- it's heavily discounted because they can sidestep the App/Play Store fees.
I used to also do weightlifting for strength 3x a week at the gym, bought a pair of gymnastics rings and straps to do calisthenics instead. Hasn't been a 1:1 replacement but keeps me sane while stuck indoors.
Overall, it works ok-ish ... nothing like going to the gym, outside ride etc .... but given the pressure of a startup, family and mental health .. its a reasonable alternative.
Another aspect is that I did 75 Hard last year, which is a life/game changer!
For me, not having a commute means I have more time to exercise at home (I just go for walks). I also have more energy to use my homegym (just some weights).
I do that whether I am in the office or WFH lol
It's still a great solution, in spite of my personal issues with motivation.
It's not perfect, but it can get your heart rate up pretty quickly and can cover a variety of exercises each set. The only equipment needed is a skipping rope.
That said the motivation to do this is a different question entirely.
If no yoga nearby, are there any other classes? Team sports?
My understanding is it’s pretty common to group up when cycling as well.
you don't need the destination to cycle
just fcking do it
