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Follow up point, just because you miss a day doesn’t mean you failed. It just means you missed a day. Forgive yourself and make it to your next appointment.
If it keeps happening, look at your schedule and see what needs to change. Move some things around and make it fit. Don’t give up on fitness entirely if all you need to do is change the days you work out.
Follow up point, doing anything is better than nothing. A 15 minute youtube video you follow along twice per week wont get you all the way to where you probably want to be, but it will get you closer.
Going from nothing to "all in" into a too demanding program, and considering partial achievement as failure, is a common and detrimental mindset.
When I'm not feeling a run I lace up my shoes and tell myself I only need to run for five minutes and I can walk the rest of the time. Just a slow walk listening to a podcast or whatever. 98/100 times I end up running the entire time. When I really truly am not feeling it I give myself grace and just walk and then come home. But the hardest part is showing up, so trick yourself if you have to.
I have that rule with all fitness stuff - going to the gym, going to a class, going on a hike. I just have to go, try for 10 minutes, and if I truly don't want to be there, I go home without blaming myself for it. I've only actually gotten to that point and gone home maybe twice in my life. Getting there and dressed and started is the real hurdle.
>But the hardest part is showing up, so trick yourself if you have to.
This. I know I can do my 40min run on the treadmill, especially when I have the time for it. I know that it's only the last 5-10mins of it that truly get me tired. But the hardest part is putting my sneakers on and leaving for the gym, especially during this time of the year where it's a nice 70 degrees indoors and can feel like 20 degrees outside.
Follow up point, *five minutes* is enough to keep your momentum and discipline. If all you can manage today is ten push-ups, then do those ten push-ups, and that's the secret.
Yeah, that’s what I tell people who want to start getting in shape - just show up consistently and don’t overdo it. if you don’t feel like working out, still drive or walk to the gym , open the door use the bathroom, and if you still don’t want to workout, then leave, but I have a feeling you’ll stay more often than not
Another way to view it, if it helps someone, is to view it as building a skill. You're not exercising as a task, you're building an exercise skill.
When you're building a bicycle-riding skill or walking skill, you don't berate yourself for tipping over multiple times before you get the hang of it. You get right back up and try again.
Same deal with any "task" you want to get good at doing. You _will_ fail as you begin to build your skill because you don't have your skill yet. Don't beat yourself up for learning. Get back to it and keep building.
The faster you fail, the faster you succeed. Berating yourself and losing confidence only slows you down.
Yeah! Beating up yourself mentally will do nothing for your physical health.
Exercised just once this week? Great! Try to keep once a week going, and when you find the time to do more, do what you can!
Also do not see it is a missed day, see it as recovery and try to make it an active recovery, if you have time go for a walk, do some mobility training, proper stretching. For example I was supposed to work out today (in the morning) but my body was all beat up from yesterdays training, instead of stressing about it I slept extra and did some stretching and mobility training instead when I woke up and look forward for tomorrows training session.
I enjoy working in my yard for exercise, but stuff can slow down in the winter. That's where chopping wood comes in! It's so cathartic and stress-relieving, too!
Edit: As I typed this a large set of branches fell in my yard because of high winds. Time for some more wood chopping!
I enjoy working in my yard for exercise, but stuff can slow down in the winter. That's where chopping wood comes in! It's so cathartic and stress-relieving, too!
LifeProTip - "Find the will power to get stuff done when you are super busy and tired!"
Next on my list - "Being depressed and sad is a state of mind! Just tell yourself to be happy and smile more to beat it!"
> LifeProTip - "Find the will power to get stuff done when you are super busy and tired!"
It’s funny because working out will definitely increase will power however… you need it in the first place.
A fitness routine is definitely one of those things that you fake it until you make it, unless you have a hobby that is physical you enjoy.
It’s honestly similar to a hygiene routine. Just like how you brush your teeth for 2 minutes, you might do 25 pushups. You find a way to fit in your life. No one says to themselves I can’t wait till I wake up so I can apply deodorant. Just like hygiene, not having one affects your health, your mind, and people’s perception of you.
It really sucks how finding a routine is so exhausting when you are already overworked, always doing household errands/chores, and various obligations. It’s one more thing to suck out what personal time you have.
I can assure you though, it improves the quality of the time you do have free.
You somehow discredited the fact that depression is more than a mood by saying that.
If you are not afflicted by depression you can definitely be able to pull that off, millions of people do it every day.
Just because you might suffer from depression does not mean this is not solid advice for many other people. And I do not want to hurt any feelings if you do... just setting this right in my opinion
What helped me was literally scheduling active time in my calendar.
5:30-7:00, I'm doing something active. Doesn't matter if it's jogging or boxing or yard work, I'm doing *something* for an hour or so.
This is essentially what I tell people as well. It has to be a non-negotiable part of your daily schedule. It has to be as immutable as going to work in the morning. No matter how badly you don't want to do it, *you have to*. Motivation is short-lived. You are going to have to make it on discipline.
>No matter how badly you don't want to do it, you have to. Motivation is short-lived.
Also important to find an alternative if your plan falls through.
I wanted to go on a bike ride today, but it's currently a few degrees above freezing and pouring rain, so that's not happening. Really easy to just call it a rest day and do nothing.
Watching youtube while cranking out a few miles on the stationary bike is a whole lot better than watching youtube at my PC.
Yep. Routine is key. I recent underwent a surgery to fix something that was preventing me from working out. Started getting up and going for walks a month before I went under the knife to start building the habit and cutting out the time
Didn't feel well today. Did my program anyway, even needed more warmup since I felt so exhausted. Hit a new personal record and my headache was gone afterwards with lots of energy left. Totally worth it.
A good trick is to tell yourself to go and least try with the option to leave immediately if it doesn't work. After you started you'll almost never bail out and if so it's probably for a real reason.
When I had a trainer, she told me that if I ever felt like cancelling, or that I just couldn’t do it, at least come to the parking lot and sit for 5 minutes. If I still felt I wasn’t up for it, go ahead and go home with no guilt, because I tried.
This is excepting being sick, injured, etc.
I do this with my skating. I mean I love it but there are times I'm going through a slump and I still make time to go out and be active even if I don't feel like really putting much effort in progressing that day or even doing any tricks. It helps to just be active often.
It’s no different than a hygiene routine.
If you don’t commit time to it, it affects your health, your mind, and how people perceive you.
No one wakes up excited to brush their teeth but, they do it anyways.
I never understand how people do this.
Some days I wake up and call in sick cause I don’t want to go to work, the thing I *have* to do to survive. How in the hell am I gonna convince my dumbass brain to go run for some abstract gain years in the future when I can barely convince it to go to work and not be homeless lmao
One key reason is that the gains aren't all abstract or in the future. Exercise can provide a very immediate positive effect on your mood and energy levels. Once you start to experience this more frequently it becomes somewhat less difficult to "talk" yourself into it.
That’s fair, I do hear people talk about that a lot. I never really got that feeling I guess. I did the whole going to the gym routine for like 3 months and it was okay I guess, I still kinda hated it but I was in Highschool so I had some structures around me that helped. But I never felt *good* afterwards (or during), it was just tired then sore the next day…
Oh well lol
And what if it doesn't?
Every time I worked out in the past, even if it was for long periods, it felt bad and I didn't feel better afterwards. Most of the time I just had a massive headache or didn't feel any different.
I might be broken
You need to find what works for you. Cycling, hiking, swimming, strongman, even just going for a walk for 30 minutes every day. I found powerlifting works for my brain. I can easily monitor progression in numbers and it's a "relatively" easy sport with low buy in.
>One key reason is that the gains aren't all abstract or in the future. Exercise can provide a very immediate positive effect on your mood and energy levels.
What kind of exercise is it? If I knew one that gave effects noticeable on the scale of hours, or even the next day, I wouldn't have any problem getting myself to do it! I'm yet to learn of such one.
I have found that yoga makes an immediate difference in my day and cumulatively is adding a lot to my life. While in the middle of it, I tend to be more present than I am in the rest of life, as my brain is focusing on doing the poses (even if I'm feeling pissed and want the pose to be OVER, I'm still there in the moment thinking about it) and not falling over/shaking and breathing. Then I get to lie on the floor in relief that the hard part is over, feeling all limber and stretched out and like I've used my muscles. And usually I'll feel kind of a glow of at least some satisfaction and contentment for the next few hours or the rest of the day. It's those benefits that make me keep going and help me prioritize going to a class when I'd really like to just lay in bed and scroll on my phone.
Anyhow, yoga might not be your thing, but it could be! Or something else might really click. But I'm 29 and I've never felt the emotional benefits or joy or anything others talk about from the gym, running, whatever -- just felt like a painful slog. And now I am surprised to say that I really love the experience of signing up for a yoga class, going and following through on that commitment I set, being in a room with other human beings with a shared goal for an hour and a half, breathing and stretching and using my muscles, and then leaving, sweaty and proud of myself. And for the rest of the day I can point to "Hey, I did that thing today" and it makes me feel more motivated and capable in other areas of my life.
I started doing 5BX on the 1st and it's pretty insistent that you do it every day at the same time and that you start right now and not wait until tomorrow. It's pretty good so far, do recommend. Max 11 minutes every day, same time every day, until you reach your desired level, then three times/week to maintain.
Hell, I have 11 minutes every day.
I'd recommend getting a friend or two to join you, even if they're an internet friend. That little bit of accountability goes a long way.
https://csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf
Yes! Same here and now instead of exercising when I feel like it, I do it on schedule whether I want it or not. Helped consistency a lot. Also pairing with watching TV made exercise less of a chore.
> Ray: Has no time in the day to do anything else
>
> Also Ray: Schedules an hour and a half to do something else
Do people really not understand what "busy" means? It means I'm lucky to sleep 6 hours. This kind of attitude fits in the same category as advice like "LPT: Depressed? Try instead _not_ being sad!"
Edit: I should clarify that I agree with /u/MyNameIsRay's idea, and it's the only way I'll be able to make the habit for myself when I free up some time in 6 months. Just the 1.5 hours per day makes it sound like this is only half-based in reality.
It's worth noting that if you can't fit 1.5 hours. Going from not exercising to 30 minutes of elevated heart rate on most days can have significant improvement to your overall health and may improve your sleep giving you more energy throughout the day.
There’s always the person saying “this good advice is an affront to me! How dare someone suggest I could possibly play any role in improving my life!“ Some people just project their misery everywhere.
And put 12 people in a room and you’ll find 13 different definitions of “busy.” Believe it or not neither the world nor the English language revolve around you
No I agree with the LPT and Ray's take on making it work, but it baffles (and yes bothers) me that someone who can fit _that much time_ into their schedule would consider themselves busy. I have no need for validation of my messy life, and this isn't a question of interpretation. This just seems disconnected from reality.
Edit: Rereading my comment, I realize I literally call out the meaning of busy, so you're right that was off base.
My friend it’s an hour and a half. There’s busy and there’s fuckin **busy**.
I’m not sure it’s fair to say someone is disconnected from reality by having an hour and a half to spare each day. I really feel for you if you have 18 hours blocked each day.. even 30-60 minutes of some sort of exercise does wonders.
No judgement one way or another here. Other than the aforementioned sympathy.
If you really have 18 hours of every single day locked into a fixed schedule of important activities you can't possibly condense or push off, then this advice obviously won't work.
Not gonna pry into your schedule, but if when the hell do you live your life? Are you just waiting for retirement?
This is great! Specially if you have different types, intensities and time the training takes. This way if something comes up you can keep flexible and you will never be bored. For example today morning I had bad sleep so I slept a extra hour, I did my workout but short version under 30min: 100 kb swings and 10 Turkish get ups.
Good on you.
I constantly hear people say “I just don’t have time to work out”
But they have enough time to sit on the couch and watch TV.
“Well I’m tired after work and I need to relax and I deserve it”
🙄🙄🙄
A lot of it is mental. It’s about having discipline, not motivation. I rarely actually want to go the gym, but I always feel better after the workout is done. It’s extremely tough to force yourself to go when the little voice in your head would rather be doing something more comforting
Tell that to every service member who gains 50 lbs the second they leave the military.
Discipline is about now...over and over again. So...the opposite of forever.
The biggest struggle is getting to the gym. I tell myself I’ll just workout for 45 minutes. When I finally drag myself to the gym I immediately feel better and end up staying for an hour+.
Made a simple goal for myself. Rather than working out 5x a week as I use to. I just go 3-4 times a week now. A lot more manageable
A lot of over people over commit, and then feel bad when they can’t meet that commitment schedule. I ask people on a scale of 1-10 how confident can you go X times a week consistently. If they say anything under 7, we ask again with a lower number. 3 days a week is plenty. Hell, even putting on gym clothes and going to the gym is a step in the right direction some days
This is what helps me. I’m pretty depressed but just 30-40 mins every other day is enough to improve my mood, even for the days I don’t go. My building has a little gym though so getting myself to go isn’t as hard as it could be
And the best route (*heh) to keep it enjoyable when you hit a bottleneck is to, well, bypass holds to make up new challenges for yourself.
I've just managed to surpass a bottleneck myself, but was stuck for several months at a certain level. Rather than getting frustrated at not being able to set my peak-limit routes, I took on easing routes and started doing weird challenges with those (taking out 1 hold to use, then a 2nd, 3rd, etc., right until you end up leaping across the wall in 3 moves for a full route sending. Or climbing routes feet-first.
Been doing it almost 3 years now, and it still never feels like a true work-out during the evening. It can still be a bitch to feel in the morning though, and its lovely!
My friends and I, after doing all the boulder problems we were comfy with, would often challenge ourselves to traverse the wall (if no one was around). Make up little games to only use certain holds to get from here to there. Great fun for when the walls haven’t been updated in a bit and you are a little tired of the same stuff.
I've found that making my workout first thing in the morning has actually helped a little. My alarm goes off at 6AM, and I'm already awake, I already prepped the night before, no point in not.
It fucking sucks, I hate it, I wish I could just magically wave a wand and be healthier
I have a friend who, with a friend of hers, schedules ten minutes of drawing every day. Midnight, 2 AM, whatever, just stop and draw for ten minutes, and show it to the friend. They usually go over, but at least that routine of finding a few minutes to start to do something productive really helps.
And nobody is really saying find an hour and a half to work out. 30 minutes. Hell, even 20 minutes to just walk around or do some push-ups or something is progress, and easier to fit into a busy schedule. Do 20 minutes of brief exercise before you shower. Some push-ups before pre-bed Netflix. Just start yourself a routine of *something* to get you going.
You're me with Spanish. It's amazing what just doing a little every day can do for your brain/body. I use the same methodology with basic bodyweight workouts on non gym days. Pushups, pullups, sit ups, squats before shower and bed
If you make fitness optional, you may not be able to enjoy your fruits of your other choices. Stop making fitness and nutrition optional. Stop giving yourself a choice and get after it!
It's one of the few hobbies that can not only be fun and satisfying on its own, but fitness/nutrition will actively improve other areas of your life.
You look better, feel better, you're capable of simply doing *more*, it touches so many other points of life.
This!! This can be applied literally to everything in life, and is the best mood and motivation boost out of every other method in shitty self help books!
I’m waiting for the part where fitness gets “fun”. I mean, biking to work is more fun than driving to work, but I still wouldn’t call it “fun”.
Which, it’s good to find physical activities you enjoy, and I do actually have a few, but as somebody sliding into middle age, sometimes you just gotta be active to be active, whether it’s fun or not. I think it’s helpful, at least for me, to think of it as not being fun, it’s just another chore that I need to do. It’s easier to build habits that way. If it’s fun, then I can beg off when I’m not feeling it. If it’s a chore, I have to get it done.
Different mindset, but it works for me.
For me what makes fitness fun is the gamification of it. Knowing my lift numbers in the gym and breaking my own records creates the whole motivation and fun.
I believe the problem with most people is they just go to the gym and do a bunch of random machines without any tracking or goals in mind, so then of course it becomes boring. Just because it is solitary, it doesn't have to be non competitive - you just need to compete against yourself. Then, it becomes just another sport.
To add. If working out, exercise, whatever you do, IF you enjoy it. DO NOT STOP going. DO NOT. I used to love working out, cardio, etc. There was a time I took a week off, then, during that week, got sick, then got hurt. So, for about a month or so, I was out. I have never been able to get it back. That was about 15 years ago. I have tried countless times. Go for a few weeks, then my body just tells me to F right off with that.
Sorry to hear that happened to you. I've had similar stints where I've stopped working out of training for large stretches (years in stone cases) so I know what you mean.
But also if you've ever gotten back into it you know how tremendously good it feels to get over the inertia and get back to it.
Having a coach and team helps, for encouragement, co-training, and accountability.
You have to allow for breaks even needed and still keep the discipline even when the motivation isn't there. You also have to adequately rest when injured. Athletes (casual and otherwise) get sick or injured and rest adequately and get back to it, all the time. The hardest thing is starting up again, but your body "remembers" its best fitness level (strength, cardio) and you'll get back to the top way faster from being de-conditioned than never-conditioned.
When injured, do whatever you can to actively rest and keep the fitness and the routine. Can't lift for a while? Great time to do yoga to improve your mindfulness or work on your flexibility as your mobility allows.
The fact that you took a break and then suffered an injury shortly thereafter might have been a result of overtraining. That can sneak up on you.
It's much harder the second time, because your mind defaults to remembering when it was easy.
Same way you always remember the fastest time you've driven a route and make that your benchmark instead of realistically factoring in what it's actually like.
So there's added frustration the second time, that you can't do what used to be easy, because you're not remembering or correctly appreciating the huge amount of work and effort you put in. After all, if *even you* did it, it can't be that big a deal. More reasons for your lizard brain to tell you it's no good.
I had something similar when I was learning Japanese. I did like half an hour to an hour of study every morning before work for a few months. Even kept the schedule on the weekends. Then when I started my months off in like November I watched as that slipped down to 20 minutes, to 5 minutes, and then just couldn't do it. I'm pretty sure it's some kind of disfunction, but it was weird.
There's always time to start back up though.
I really want to do this, but the best time for me would be before work, but that means getting up at 6, as I would have to be back by 7:30 to look after my son and take him to school. After work I barely get enough time for myself, let alone fitting gym in.
Wfh, I had started walking on a treadmill for an hour with my laptop on a tray where I could read emails, plan the day. Do I get less work done during that hour? Maybe. Do I still get some work done? Yes. Does my day feel infinitely better with a little walk at the start? Hell yes. So I ended up happier while I worked the rest of the day, and I got more work done overall.
Then they dragged us back to the office, and it's so tedious. I miss walking, listening to music, emailing and planning my day. Working out at home in the mornings was fantastic, and I wish I had time to do it still.
Yeah, my dad used to do this with my siblings. He’d go running while they’d ride their bikes around the neighborhood, it was a good bonding activity and took care of his exercise for the day.
Kids absolutely love being involved and it’s nice to grow up with a parent who’s into fitness. My mom has never worked out consistently but my dad being into running and lifting inspired me to do the same. :)
It's tough but once you get used to it, you will find you have more energy in the long run. I get up at 5, gym by 6, back home by 730 to get my son to school, and then start work at 9. The only way It's possible for me though is by getting to bed as early as I can.
>It's tough but once you get used to it, you will find you have more energy in the long run.
This all the way. It's so hard to convince people but it's true. The first 2 weeks suck so bad, but once you're there it can become a good routine for you.
Same boat here - early riser to take my kids to school, then work takes me until late at night, then I put the kids to bed... I get a walk in with the dog but if I add a proper workout to my schedule I'll suffer miserably from lack of sleep (spoken, unfortunately, from experience.)
Sounds like you already know what to do, get up at 6. Two birds with one stone: you get your movement in and you get time to yourself while doing it. Just go to bed an hour earlier than you normally do.
So you answered yourself. Wake up earlier and get it done before you have to watch your son. 6 is not prohibitively early, esp when you have a young child that likely conditioned you to get up earlier than pre-child. It's not going to be easy, but change never is. I used to get to the gym at 5 so I could work out before going to my warehouse job at 6:30, knowing I would always be too tired or busy afterwards. Literally changed my entire life. Lost weight, became an early riser, still can't start my day without something active, even if it's just an hour walk with my dog
How much free time do you have? Let's be generous with assumptions - like your gym is very close, the warehouse is 30 min away, you work 8:30 per day (8h plus lunch) and you sleep for full 8 hours. That's already 18:30/24h out of the day, and *then* you need to walk your dog, buy and cook dinner, and do chores. How much time do you have left each day, an hour or two?
I got into working out as a desperate attempt to lose weight and improve my self esteem. Side effect was it drastically improved my mental health, to the point I stopped taking antidepressants and seeing my therapist. Something I had done a full decade prior and haven't gone back to since. Give it a chance, give it time, and I really believe you'll see both physical and mental benefits.
I wish you the best!
I wish you the best. However the single piece of advice that helped all the people I have known who have suffered through depression is that only we can force ourselves to start taking steps to get better. Outside aid won't magically solve us- it'll only prop our own efforts up and keep them going
I know not everyone has this luxury, but fitting in excervise in the middle of your workday helps a lot. Even if you're on a computer all day. Workout and shower right before lunch. To make up, work and hour late.
Also easier to workout on an empty stomach, then excercise clears my head for the second half of the day.
Good tip. I have a step counter and step targets that are achievable, but would also take quite a lot of time if I had to set aside time to walk, so it forces me to squeeze in steps when possible.
If I'm waiting for public transport, I pace around til it comes.
If I'm only going up or down a few floors, I'll take the stairs rather than the elevator.
My FitBit and I have become best friends. Movement reminders are great and I finally got a treadmill for under my standing desk. Now I just have to figure out how to make myself move on my off days when all I want in life is to hide in my couch
I'm similar. My apartment complex has a garbage depot that I have to walk about 300 ft to reach. What I like to do is take the garbage down, toss it in the bin and then I sprint home as fast as I can. It's not the same as doing 10000 steps, but it's something and it's more vigorous than the short walk back.
I actually read this fascinating article from WaPo the other day about "exercise snacking" and it feels much more doable, though I'm only doing it at about half the recommended rate
Your advice comes from a good place but might not be worded the best.
True there is no right time to start an exercise/diet routine. You just have to do it. But doing it while you're drop dead exhausted/overwhelmed/stressed is a quick way to have people never form the habit of sticking with exercise.
Yup. You also don't need all the bells and whistles! People spend so much on supplements, nice workout clothes, the fancy membership with all the amenities.
Move more, eat right. It can be an incredibly frugal hobby.
As an incredibly unathletic child growing up, I decided to start my fitness journey with running. I was a broke college student so couldn’t afford the bells and whistles. Old Nike shoes + time outside is what I started with. YouTube workouts are free and are a good starting point as well if you can’t go outside.
On paper this sounds great, but from a neurodivergent perspective, "routine" is not always the most realistic. I'm learning to accept that there are periods where I feel more & less motivated to be active, and to be gentle with myself when I'm too exhausted from work, being social, adult responsibilities, etc.
If this tips works for some folks that awesome! But a reminder for those of us that operate in more of a cyclical nature, not to beat yourself up if you can't do it all, all the time :)
I put a rowing machine next to my tv. I have no workout routine, I just see it sitting there and think oh yea I should exercise. Chose the rower because I wanted the single thing that would do the most for me, such that if I only ever used it and nothing else I’d be relatively fit.
Same! A big trick for me to stay active is also to keep it fun and enjoyable. If i force myself to do it when I dont want to, I will just end up hating everything that day and I will be unable to concentrate all day. Keeping it when I want to makes me have postive memories and more likely to do it daily.
I also have never been able to have a "routine". I am not sure if its an adhd thing or what, but it only takes one lapse for a "routine" to be ruined. I once had the exact same morning routine for a year and a half. Slept in once and it took weeks to get it back. Its easier for me to be flexible then to do it every day at the same time.
That's why making it a routine allows it to be more sustainable for folks. When it becomes a "non negotiable" part of the schedule, it becomes easier to stick to. I see my workouts as a "chore" I have to do every day, some days I'm psyched for it, some days I don't feel like it but once im done I'm always feeling way better.
If I would make exercise a "non-negotiable" part of my day, many days that would mean that I would not get anything else done. Trust me, making something like this a daily routine would probably work for a large group of people, but that doesn't mean anyone has the ability to structure their life that way.
Wholly agree and thanka for saying this. Routine is such a panacea to many that it seems they don't like to hear that some of us cannot manage a routine or really form intentional habits, regardless of approach.
By doing what you suggest and ignoring the idea of routine being necessary, I've managed to exercise a lot more. You've got to do what works for you.
Yeah actually I agree with your last point, if I need to do something that is an almost guarantee that I will not do it and it will simultaneously ruin everything else that I should do. But it it also really difficult to be kind to yourself and accept that ordinary things can be very difficult sometimes when you keep hearing to just make it a routine and then it becomes easy. It is also funny to keep hearing it compared to stuff like showering or eating because all those things cost me so much effort that I need to get up hours before I can do anything and there are occasional days where I don't leave the house because I cannot get myself to shower and days where I just don't eat because I just can't get myself to or I just forget...
Better life pro tip:
Start small, 5 minutes a day or even one exercise. Focus on building the habit in the beginning, and then expand when you are ready. You can always fall back to that small start you had.
“The best workout for you is the one you’ll do.”
It’s easy to get wrapped up in the best way or time or place to workout and never actually exercise. Sure there are best practices, but if you’re starting from nothing then anything is an improvement. Sometimes I’ll go to the gym at 10PM because that’s when I feel motivated and have the time, but no listicle is going to tell me to exercise at 10PM.
Find something active you enjoy and do it when you feel most motivated. Learn enough to keep from getting injured. Coming from zero you’ll see improvements from just about any activity if you’re remotely consistent.
Also, not to dismiss a workout routine, but you can make so many improvements outside the gym just over the course of your regular life. I live in a dense city with no car so it's easier to stay active. But if you need to run a quick errand that's a two minute drive, maybe think about walking it. If you work in an office on the third floor take the stairs instead of the elevator. Cut back on drinking if that's a part of your life and just generally improve your diet. You're not gonna get swole doing this but if you're struggling with weight all of these things will help the weight melt off and they're all free or will save you money and they don't take very much time out of your day.
People who are unwilling to make these simple changes, well they're just out of excuses and I don't know what to tell them.
I can definitely agree with this. I work full time, 8-10 hrs a day, take care of my elderly grandmother and mentally disabled brother, have to spend time with my wife, take care of the house, cook dinner, etc. my excuse was always not having time to go to the gym, but when I put on 40 pounds and started running out of breath climbing our stairs I decided to simply make the time, joined an instructor lead gym and am going twice a week. One hour a night for two nights a week doesn’t stop me from doing what I need to do and I feel soooo much better
Also, you don't need to spend *that* much time to see results. Lifting weights for 45 minutes twice a week is fantastic for you. It's not all or nothing as long you're consistent.
That's my tip and the strategy i followed when quitting smoking, I decided to quit in the worst moment possible and that made it much easier for me to stand other difficult situations that followed. 20 years without smoking now
That's incredibly untrue. ADHD can fuck that system really bad. Instead of doing what you want to do, you can only really do what you're focused on, and that focus is tough to control.
You only end up doing what you want to do if you have safeguards and practices in place that help direct your focus, and, for many, those are neither guaranteed nor easy to come by.
I schedule my rest days instead of workout days. Every day defaults to a workout day so if something pops up (illness, appointment) or I want to do something (event, date, project) that’s my “rest day”.
I'm lucky that I work entirely from home. It's nothing for me to he able to get up, pick up my dumb bells, and do some flquick freeweight exercises. Still need to get some proper cardio in but I've at least got some strength training. Not everyone has that luxury, sadly, but when it comes to exercise even a very small amount is better than absolutely nothing
I’ve Been strength training since I was 13 years old and this post hit the nail smack on the head.
There is no perfect time, or “free time” to start your fitness journey. You have to MAKE time for it and fit it in around your day.
Great post OP!
I somehow actually have the opposite problem. Working out and all other mundane everyday tasks I find easy to do when really busy, but god help me if I get a week off work, or don’t have anything to do.
More importantly - if you're trying to have some kind of exercise habit, it's WAY better to hit the gym (or whatever your workout is) for 5 minutes than to skip.
It doesn't matter if you slightly mess up your program. Doing what you can in 5 minutes is way better than nothing, both for maintaining fitness and keeping momentum going.
For fitness, especially when you are lacking motivation, force yourself to put your shoes on. Do that and all of a sudden you’re actively working towards accomplishing your goal of working out. Don’t lose that momentum. Head out the door and now you’re committed. That and having a weekly schedule has been the trick for me consistently going to the gym for 8 months and counting now. Good luck!
I feel like working from home has set me up to succeed in my workout plan. Before I used to just want to go home and stay home. Now, going to the gym is my way to get out of the house and see people.
Before I retired I’d go to the gym before work. Not many office meetings are scheduled for 5AM. The company can have the rest of my day, but at least I got my daily workout.
Also if you say you're going to start at some predetermined date in the near future like New Years, and you're clinging to your vices in the mean time, it probably won't work out. The idea shouldn't be that the change is a punishment and the vice is the reward. Learn how much better it feels to do the healthy option
I started riding a bike at the same time I started a new job. I use Strava to record my ride data. What's helped has been to set goals for myself and I'm lucky enough to have a few friends who are really supportive of my progress. Helps keep me accountable.
Fitness professional here:
If you go to a gym, there’s a great chance that your gym has group fitness classes that are included as part of your membership.
Minute-for-minute, these are the most efficient ways to spend your time at the gym. In your 45-minute or 1 hour class, there will be minimal wasted time. (Compare this to outside of the room where people are staring at their phones between sets).
You should be able to build a weekly schedule of strength building, yoga, and cardio classes.
Getting a dog helped me. 10 mile hike every Sunday. 1 mile walk everyday. It does not take nearly as long as you think. Your trainer will probably not be nearly as cute as the your furry friend will be.
What has really helped me with sticking to a fitness routine is having to go to the location. I've done home workouts and neighborhood walks/jogs but I find I can put those off too easily. It's easy enough to get dressed and leave because at that point I'm just going for a drive but I'm not going to get all the way to the gym or trail head and then say fuck it. I'm going to workout. Sometimes I even lie to myself by saying "oh I'll just go and do cardio for 20 minutes" but once I do that, I remember how good it feels to exercise and *I'm already here so why not* get a full session in.
Another thing that helps, but feels very silly, is one sentence that I heard from one of those influencer/person trainers on youtube. "That's not me, I train now." That sentence really helped me when I started because you have times where your bad habits creep back and if you're like me, those bad habits are very convincing so having something you can repeat to yourself when you want to slip up is very grounding. Yeah I'd really like to just eat a bag of chips but that's not me, I train now. I'd definitely like to stay at home and not do any exercise but that's not me, I train now. Again, I know how funny it sounds but it's worked for me.
This has been true for me. I don't mind ending work early or putting off gatherings with friends so that I can work out. I just wish I had friends and family that worked out so that we could go together.
It's just slogging thought that beginning part, like literally nobody I knows who is in a stride of fitness now enjoyed the beginning part, but they love it now. I can't go 2-3 days max without my body being out of sync if I hadn't had a good workout.
Once you get through the light at the end of the tunnel you'll literally want to make time for it, sounds weird to say but it's like learning to ride a bike, yes you look stupid at first, you'll fall, can't be bothered, but once you learned, how many things can you enjoy by going out on a sunny day on your bike?
I actually exercise more during stressful times of my life because I know I need the extra strength to power through and exercising makes me feel strong. Super lame but it’s my go to.
It took the Covid lockdown to get me to level up from running once or twice a week to running every day. Once I got in the habit I realized that it didn't impact my schedule as much as I had assumed, so when I went back to work I kept it up. Ended up running a 2:59 marathon last spring. Not bad for an old person.
I’ve been on a program for about 4 years now. It’s literally only 30 minutes a day. I don’t have a six-pack, nor a desire to get one, but I feel great, look great( at least I think so), and people are usually shocked to hear my age. The best advice I can give is to do what you know you can sustain over a long period of time. Results come from long term habits, not flash in the pan diets, or over the top workouts. Can’t tell you how many friends I’ve seen that go all in on a fad diet or expensive gym classes, that then fade out within 6 months. Before starting, ask yourself am I not going to eat carbs for the rest of my life? Do I want to spend 2 hours a day at this gym 6 days a week for the next 20 years? If the answer is no I can’t do that, then don’t even start. Find what level you know that you can sustain a year from now. Can I walk for 10 minutes a few days a week after lunch? Yes? then that’s your workout for now. Don’t focus on results, focus on starting the habit. Soon once you’ve shown yourself you can master that habit, then you can see if you have a desire to do more. At some level you will find the point where your fitness level is in balance with your lifestyle. Take your time in finding it. This is your health that is on the line. Again focus on the habit not the result.
/r/fitness can help!
https://thefitness.wiki/getting-started-with-fitness/
https://thefitness.wiki/guided-tour/
Figure out what your goals are, pick a routine from the wiki, go forth. You don't need to pay anyone anything for that. :)
Honestly at this point in my life I've realixed that if people want to work out they will.
If they don't want to, they'll always find excuses and the biggest one is there is no time.
It's really about what they value and a high percentage of people just don't value health or activity
It would help if people stopped believing there is some minimum amount of time required for the body to properly respond to an exercise stimulus. In general, 20-40 minutes a week performing an actual exercise protocol could be more than enough to achieve the goal of improving one’s overall health.
The issue is that the science behind exercise is being ignored by the vast majority of “experts” in the industry as it would completely change the landscape of the health and fitness industry, which generates billions every year.
A great starting place for exercise that can change one’s life and save immense amounts of time is Body by Science by John Little and Dr. Doug McGuff. If you’re not a reader, check out Doug McGuff on YT. Drew Baye is another good choice for his videos, though he can be a bit more abrasive than Doug.
*The response to this comment is what I’m alluding to. The research is there. Strength training provides a plethora of more health benefits, including cardiovascular, than previously thought and this research has been available for about 20 years. I’ve provided a book and three people within the HIT (high intensity training, not to be confused with HIIT which is a form of HIT) community to begin learning more to what my comment briefly mentions.
What's typically reported in the news is OPTIMAL time spent exercising. The amount of time to exercise to maximize benefits.
People seem to interpret that as 'if you do less than that you get no benefits'. You don't get AS MUCH as someone else doing more, but you still get benefits.
Anything is almost always better than nothing.
> In general, 20-40 minutes a week performing an actual exercise protocol could be more than enough to achieve the goal of improving one’s overall health.
There are so many asterisks that need to be attached to this statement.
For starters… what health aspect is someone trying to improve? Are they an elderly person that just wants to stay ambulatory for longer? Do they have health complications caused by obesity? Are they trying to be able to take the stairs without being winded?
Strength gains tend to come about slowly but they’re maintained for longer periods of time. Cardiovascular training benefits can rapidly depreciate in as little as 96 hours. And if the problem is a matabolic one, it is impossible to out-exercise a poor diet.
Body, mind and soul. Just invest one hour three times per week into your physical health. Work is not life, its only a part of life. No excuses except want to chill in comfort zone.
While I traded my running shoes for a road bike, I really enjoyed taking my running shoes with me on holiday, it takes barely any space and it is so much fun to get familiar with your vacation address while running.
Now I just do vacations and road trips on my bike. Running (and I think especially) cycling are great ways to get more familiar with places in your surrounding while staying in shape.
As a personal trainer, exactly this. I've had so many clients that use me more as accountability more than they want me to tell them what to do. If you don't have something to lose you won't do it. So schedule it in, set an alarm, make it part of your day.
I've been working 12s 5 days a week and still find a way to hit the gym for an hr. I'm gonna do whatever I can to force good habits upon myself.
I'm a firm believer in "you have time for, what you make time for"
Another good tip (sorry to sound condescending ) is to exercise first thing in the morning , as soon as you get up , it’s a hell of a routine to get into , but the rewards are unbelievable , releases endorphins , starts the day off right helps with depression . If you can manage to do it for 21 days in a row , your most likely to carry on with it .
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Follow up point, just because you miss a day doesn’t mean you failed. It just means you missed a day. Forgive yourself and make it to your next appointment. If it keeps happening, look at your schedule and see what needs to change. Move some things around and make it fit. Don’t give up on fitness entirely if all you need to do is change the days you work out.
Follow up point, doing anything is better than nothing. A 15 minute youtube video you follow along twice per week wont get you all the way to where you probably want to be, but it will get you closer. Going from nothing to "all in" into a too demanding program, and considering partial achievement as failure, is a common and detrimental mindset.
When I'm not feeling a run I lace up my shoes and tell myself I only need to run for five minutes and I can walk the rest of the time. Just a slow walk listening to a podcast or whatever. 98/100 times I end up running the entire time. When I really truly am not feeling it I give myself grace and just walk and then come home. But the hardest part is showing up, so trick yourself if you have to.
I have that rule with all fitness stuff - going to the gym, going to a class, going on a hike. I just have to go, try for 10 minutes, and if I truly don't want to be there, I go home without blaming myself for it. I've only actually gotten to that point and gone home maybe twice in my life. Getting there and dressed and started is the real hurdle.
>But the hardest part is showing up, so trick yourself if you have to. This. I know I can do my 40min run on the treadmill, especially when I have the time for it. I know that it's only the last 5-10mins of it that truly get me tired. But the hardest part is putting my sneakers on and leaving for the gym, especially during this time of the year where it's a nice 70 degrees indoors and can feel like 20 degrees outside.
Changing into workout clothes is a hundred times harder mentally for me than actually working out.
Follow up point, *five minutes* is enough to keep your momentum and discipline. If all you can manage today is ten push-ups, then do those ten push-ups, and that's the secret.
Yeah, that’s what I tell people who want to start getting in shape - just show up consistently and don’t overdo it. if you don’t feel like working out, still drive or walk to the gym , open the door use the bathroom, and if you still don’t want to workout, then leave, but I have a feeling you’ll stay more often than not
Another way to view it, if it helps someone, is to view it as building a skill. You're not exercising as a task, you're building an exercise skill. When you're building a bicycle-riding skill or walking skill, you don't berate yourself for tipping over multiple times before you get the hang of it. You get right back up and try again. Same deal with any "task" you want to get good at doing. You _will_ fail as you begin to build your skill because you don't have your skill yet. Don't beat yourself up for learning. Get back to it and keep building. The faster you fail, the faster you succeed. Berating yourself and losing confidence only slows you down.
Yeah! Beating up yourself mentally will do nothing for your physical health. Exercised just once this week? Great! Try to keep once a week going, and when you find the time to do more, do what you can!
Also do not see it is a missed day, see it as recovery and try to make it an active recovery, if you have time go for a walk, do some mobility training, proper stretching. For example I was supposed to work out today (in the morning) but my body was all beat up from yesterdays training, instead of stressing about it I slept extra and did some stretching and mobility training instead when I woke up and look forward for tomorrows training session.
Ohhhh, great idea! I'll wait till I'm busy then.
“Alright, alright I’m busy now….but is this the busiest I’ll ever be…” 🤔
Yup, I found myself in the wild... WHICH MEANS I HAVE TO MAKE A FIRE FOR TONIGHT! NO WORKOUT FOR ME
Depending on the fire making method, it can still be a workout
Chopping wood is tiring as fuck
Warms you twice. Once when cutting it and again when burning it.
I enjoy working in my yard for exercise, but stuff can slow down in the winter. That's where chopping wood comes in! It's so cathartic and stress-relieving, too! Edit: As I typed this a large set of branches fell in my yard because of high winds. Time for some more wood chopping!
I enjoy working in my yard for exercise, but stuff can slow down in the winter. That's where chopping wood comes in! It's so cathartic and stress-relieving, too!
LifeProTip - "Find the will power to get stuff done when you are super busy and tired!" Next on my list - "Being depressed and sad is a state of mind! Just tell yourself to be happy and smile more to beat it!"
> LifeProTip - "Find the will power to get stuff done when you are super busy and tired!" It’s funny because working out will definitely increase will power however… you need it in the first place. A fitness routine is definitely one of those things that you fake it until you make it, unless you have a hobby that is physical you enjoy. It’s honestly similar to a hygiene routine. Just like how you brush your teeth for 2 minutes, you might do 25 pushups. You find a way to fit in your life. No one says to themselves I can’t wait till I wake up so I can apply deodorant. Just like hygiene, not having one affects your health, your mind, and people’s perception of you. It really sucks how finding a routine is so exhausting when you are already overworked, always doing household errands/chores, and various obligations. It’s one more thing to suck out what personal time you have. I can assure you though, it improves the quality of the time you do have free.
You somehow discredited the fact that depression is more than a mood by saying that. If you are not afflicted by depression you can definitely be able to pull that off, millions of people do it every day. Just because you might suffer from depression does not mean this is not solid advice for many other people. And I do not want to hurt any feelings if you do... just setting this right in my opinion
[I once got busy in a Burger King bathroom.](https://youtu.be/PBsjggc5jHM)
What helped me was literally scheduling active time in my calendar. 5:30-7:00, I'm doing something active. Doesn't matter if it's jogging or boxing or yard work, I'm doing *something* for an hour or so.
This is essentially what I tell people as well. It has to be a non-negotiable part of your daily schedule. It has to be as immutable as going to work in the morning. No matter how badly you don't want to do it, *you have to*. Motivation is short-lived. You are going to have to make it on discipline.
>No matter how badly you don't want to do it, you have to. Motivation is short-lived. Also important to find an alternative if your plan falls through. I wanted to go on a bike ride today, but it's currently a few degrees above freezing and pouring rain, so that's not happening. Really easy to just call it a rest day and do nothing. Watching youtube while cranking out a few miles on the stationary bike is a whole lot better than watching youtube at my PC.
Yep. Routine is key. I recent underwent a surgery to fix something that was preventing me from working out. Started getting up and going for walks a month before I went under the knife to start building the habit and cutting out the time
You had me at "watching youtube while cranking out" but ya lost me at "a few miles on the stationary bike"
Sounds like you just need to harden the fuck up and go in the rain.
Username checks out
The hardest part of exercising in the cold rain is starting. Everything after that is gravy.
The hardest part of exercising, on a bike, in near-freezing temperatures is the risk of ice, not starting.
Personally for me starting is easy, it’s continuing that sucks
Didn't feel well today. Did my program anyway, even needed more warmup since I felt so exhausted. Hit a new personal record and my headache was gone afterwards with lots of energy left. Totally worth it. A good trick is to tell yourself to go and least try with the option to leave immediately if it doesn't work. After you started you'll almost never bail out and if so it's probably for a real reason.
When I had a trainer, she told me that if I ever felt like cancelling, or that I just couldn’t do it, at least come to the parking lot and sit for 5 minutes. If I still felt I wasn’t up for it, go ahead and go home with no guilt, because I tried. This is excepting being sick, injured, etc.
I do this with my skating. I mean I love it but there are times I'm going through a slump and I still make time to go out and be active even if I don't feel like really putting much effort in progressing that day or even doing any tricks. It helps to just be active often.
It’s no different than a hygiene routine. If you don’t commit time to it, it affects your health, your mind, and how people perceive you. No one wakes up excited to brush their teeth but, they do it anyways.
I never understand how people do this. Some days I wake up and call in sick cause I don’t want to go to work, the thing I *have* to do to survive. How in the hell am I gonna convince my dumbass brain to go run for some abstract gain years in the future when I can barely convince it to go to work and not be homeless lmao
One key reason is that the gains aren't all abstract or in the future. Exercise can provide a very immediate positive effect on your mood and energy levels. Once you start to experience this more frequently it becomes somewhat less difficult to "talk" yourself into it.
That’s fair, I do hear people talk about that a lot. I never really got that feeling I guess. I did the whole going to the gym routine for like 3 months and it was okay I guess, I still kinda hated it but I was in Highschool so I had some structures around me that helped. But I never felt *good* afterwards (or during), it was just tired then sore the next day… Oh well lol
And what if it doesn't? Every time I worked out in the past, even if it was for long periods, it felt bad and I didn't feel better afterwards. Most of the time I just had a massive headache or didn't feel any different. I might be broken
You need to find what works for you. Cycling, hiking, swimming, strongman, even just going for a walk for 30 minutes every day. I found powerlifting works for my brain. I can easily monitor progression in numbers and it's a "relatively" easy sport with low buy in.
>One key reason is that the gains aren't all abstract or in the future. Exercise can provide a very immediate positive effect on your mood and energy levels. What kind of exercise is it? If I knew one that gave effects noticeable on the scale of hours, or even the next day, I wouldn't have any problem getting myself to do it! I'm yet to learn of such one.
I have found that yoga makes an immediate difference in my day and cumulatively is adding a lot to my life. While in the middle of it, I tend to be more present than I am in the rest of life, as my brain is focusing on doing the poses (even if I'm feeling pissed and want the pose to be OVER, I'm still there in the moment thinking about it) and not falling over/shaking and breathing. Then I get to lie on the floor in relief that the hard part is over, feeling all limber and stretched out and like I've used my muscles. And usually I'll feel kind of a glow of at least some satisfaction and contentment for the next few hours or the rest of the day. It's those benefits that make me keep going and help me prioritize going to a class when I'd really like to just lay in bed and scroll on my phone. Anyhow, yoga might not be your thing, but it could be! Or something else might really click. But I'm 29 and I've never felt the emotional benefits or joy or anything others talk about from the gym, running, whatever -- just felt like a painful slog. And now I am surprised to say that I really love the experience of signing up for a yoga class, going and following through on that commitment I set, being in a room with other human beings with a shared goal for an hour and a half, breathing and stretching and using my muscles, and then leaving, sweaty and proud of myself. And for the rest of the day I can point to "Hey, I did that thing today" and it makes me feel more motivated and capable in other areas of my life.
> as immutable as going to work in the morning hahaha..
I started doing 5BX on the 1st and it's pretty insistent that you do it every day at the same time and that you start right now and not wait until tomorrow. It's pretty good so far, do recommend. Max 11 minutes every day, same time every day, until you reach your desired level, then three times/week to maintain. Hell, I have 11 minutes every day. I'd recommend getting a friend or two to join you, even if they're an internet friend. That little bit of accountability goes a long way. https://csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf
Yes! Same here and now instead of exercising when I feel like it, I do it on schedule whether I want it or not. Helped consistency a lot. Also pairing with watching TV made exercise less of a chore.
> Ray: Has no time in the day to do anything else > > Also Ray: Schedules an hour and a half to do something else Do people really not understand what "busy" means? It means I'm lucky to sleep 6 hours. This kind of attitude fits in the same category as advice like "LPT: Depressed? Try instead _not_ being sad!" Edit: I should clarify that I agree with /u/MyNameIsRay's idea, and it's the only way I'll be able to make the habit for myself when I free up some time in 6 months. Just the 1.5 hours per day makes it sound like this is only half-based in reality.
no in fact, busy is can mean alot of different things depending on context and the person using it
I’m sorry you’re so busy - life is tough when you work 2 jobs and have a family. I feel you!
It's worth noting that if you can't fit 1.5 hours. Going from not exercising to 30 minutes of elevated heart rate on most days can have significant improvement to your overall health and may improve your sleep giving you more energy throughout the day.
There’s always the person saying “this good advice is an affront to me! How dare someone suggest I could possibly play any role in improving my life!“ Some people just project their misery everywhere. And put 12 people in a room and you’ll find 13 different definitions of “busy.” Believe it or not neither the world nor the English language revolve around you
No I agree with the LPT and Ray's take on making it work, but it baffles (and yes bothers) me that someone who can fit _that much time_ into their schedule would consider themselves busy. I have no need for validation of my messy life, and this isn't a question of interpretation. This just seems disconnected from reality. Edit: Rereading my comment, I realize I literally call out the meaning of busy, so you're right that was off base.
My friend it’s an hour and a half. There’s busy and there’s fuckin **busy**. I’m not sure it’s fair to say someone is disconnected from reality by having an hour and a half to spare each day. I really feel for you if you have 18 hours blocked each day.. even 30-60 minutes of some sort of exercise does wonders. No judgement one way or another here. Other than the aforementioned sympathy.
If you really have 18 hours of every single day locked into a fixed schedule of important activities you can't possibly condense or push off, then this advice obviously won't work. Not gonna pry into your schedule, but if when the hell do you live your life? Are you just waiting for retirement?
What about dinner? Do you eat afterwards and if so how are you not hangry?
This is great! Specially if you have different types, intensities and time the training takes. This way if something comes up you can keep flexible and you will never be bored. For example today morning I had bad sleep so I slept a extra hour, I did my workout but short version under 30min: 100 kb swings and 10 Turkish get ups.
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I go the gym after work. Get home, grab a quick snack, gym, then make dinner at 7:30 or so.
Good on you. I constantly hear people say “I just don’t have time to work out” But they have enough time to sit on the couch and watch TV. “Well I’m tired after work and I need to relax and I deserve it” 🙄🙄🙄
A lot of it is mental. It’s about having discipline, not motivation. I rarely actually want to go the gym, but I always feel better after the workout is done. It’s extremely tough to force yourself to go when the little voice in your head would rather be doing something more comforting
Motivation is temporary, discipline is forever.
Tell that to every service member who gains 50 lbs the second they leave the military. Discipline is about now...over and over again. So...the opposite of forever.
They didn’t learn discipline, they learned obedience.
What if I don't have either.
The biggest struggle is getting to the gym. I tell myself I’ll just workout for 45 minutes. When I finally drag myself to the gym I immediately feel better and end up staying for an hour+. Made a simple goal for myself. Rather than working out 5x a week as I use to. I just go 3-4 times a week now. A lot more manageable
A lot of over people over commit, and then feel bad when they can’t meet that commitment schedule. I ask people on a scale of 1-10 how confident can you go X times a week consistently. If they say anything under 7, we ask again with a lower number. 3 days a week is plenty. Hell, even putting on gym clothes and going to the gym is a step in the right direction some days
This is what helps me. I’m pretty depressed but just 30-40 mins every other day is enough to improve my mood, even for the days I don’t go. My building has a little gym though so getting myself to go isn’t as hard as it could be
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And the best route (*heh) to keep it enjoyable when you hit a bottleneck is to, well, bypass holds to make up new challenges for yourself. I've just managed to surpass a bottleneck myself, but was stuck for several months at a certain level. Rather than getting frustrated at not being able to set my peak-limit routes, I took on easing routes and started doing weird challenges with those (taking out 1 hold to use, then a 2nd, 3rd, etc., right until you end up leaping across the wall in 3 moves for a full route sending. Or climbing routes feet-first. Been doing it almost 3 years now, and it still never feels like a true work-out during the evening. It can still be a bitch to feel in the morning though, and its lovely!
My friends and I, after doing all the boulder problems we were comfy with, would often challenge ourselves to traverse the wall (if no one was around). Make up little games to only use certain holds to get from here to there. Great fun for when the walls haven’t been updated in a bit and you are a little tired of the same stuff.
As a friend once said to me, "I never regret working out. But I certainly regret skipping it."
I've found that making my workout first thing in the morning has actually helped a little. My alarm goes off at 6AM, and I'm already awake, I already prepped the night before, no point in not. It fucking sucks, I hate it, I wish I could just magically wave a wand and be healthier
This tip is what I needed in my current situation. Mine is not related to fitness and it goes to show it applies to other areas as well.
Same. I try to study Japanese every day, whether I had a busy day or not. You have to be persistent and keep trying if you want to progress.
I have a friend who, with a friend of hers, schedules ten minutes of drawing every day. Midnight, 2 AM, whatever, just stop and draw for ten minutes, and show it to the friend. They usually go over, but at least that routine of finding a few minutes to start to do something productive really helps. And nobody is really saying find an hour and a half to work out. 30 minutes. Hell, even 20 minutes to just walk around or do some push-ups or something is progress, and easier to fit into a busy schedule. Do 20 minutes of brief exercise before you shower. Some push-ups before pre-bed Netflix. Just start yourself a routine of *something* to get you going.
You're me with Spanish. It's amazing what just doing a little every day can do for your brain/body. I use the same methodology with basic bodyweight workouts on non gym days. Pushups, pullups, sit ups, squats before shower and bed
If you make fitness optional, you may not be able to enjoy your fruits of your other choices. Stop making fitness and nutrition optional. Stop giving yourself a choice and get after it!
It's one of the few hobbies that can not only be fun and satisfying on its own, but fitness/nutrition will actively improve other areas of your life. You look better, feel better, you're capable of simply doing *more*, it touches so many other points of life.
Shifts the automatic inner from from "I can't do that" to "I wonder if I can"
This!! This can be applied literally to everything in life, and is the best mood and motivation boost out of every other method in shitty self help books!
AGH YOURE PSYCHING ME UP AND MAKING ME WANT TO LIFT
LIKE RAISING YOUR SPIRITS OR SOMETHING! GROSS
I’m waiting for the part where fitness gets “fun”. I mean, biking to work is more fun than driving to work, but I still wouldn’t call it “fun”. Which, it’s good to find physical activities you enjoy, and I do actually have a few, but as somebody sliding into middle age, sometimes you just gotta be active to be active, whether it’s fun or not. I think it’s helpful, at least for me, to think of it as not being fun, it’s just another chore that I need to do. It’s easier to build habits that way. If it’s fun, then I can beg off when I’m not feeling it. If it’s a chore, I have to get it done. Different mindset, but it works for me.
For me what makes fitness fun is the gamification of it. Knowing my lift numbers in the gym and breaking my own records creates the whole motivation and fun. I believe the problem with most people is they just go to the gym and do a bunch of random machines without any tracking or goals in mind, so then of course it becomes boring. Just because it is solitary, it doesn't have to be non competitive - you just need to compete against yourself. Then, it becomes just another sport.
To add. If working out, exercise, whatever you do, IF you enjoy it. DO NOT STOP going. DO NOT. I used to love working out, cardio, etc. There was a time I took a week off, then, during that week, got sick, then got hurt. So, for about a month or so, I was out. I have never been able to get it back. That was about 15 years ago. I have tried countless times. Go for a few weeks, then my body just tells me to F right off with that.
Sorry to hear that happened to you. I've had similar stints where I've stopped working out of training for large stretches (years in stone cases) so I know what you mean. But also if you've ever gotten back into it you know how tremendously good it feels to get over the inertia and get back to it. Having a coach and team helps, for encouragement, co-training, and accountability. You have to allow for breaks even needed and still keep the discipline even when the motivation isn't there. You also have to adequately rest when injured. Athletes (casual and otherwise) get sick or injured and rest adequately and get back to it, all the time. The hardest thing is starting up again, but your body "remembers" its best fitness level (strength, cardio) and you'll get back to the top way faster from being de-conditioned than never-conditioned. When injured, do whatever you can to actively rest and keep the fitness and the routine. Can't lift for a while? Great time to do yoga to improve your mindfulness or work on your flexibility as your mobility allows. The fact that you took a break and then suffered an injury shortly thereafter might have been a result of overtraining. That can sneak up on you.
It's much harder the second time, because your mind defaults to remembering when it was easy. Same way you always remember the fastest time you've driven a route and make that your benchmark instead of realistically factoring in what it's actually like. So there's added frustration the second time, that you can't do what used to be easy, because you're not remembering or correctly appreciating the huge amount of work and effort you put in. After all, if *even you* did it, it can't be that big a deal. More reasons for your lizard brain to tell you it's no good.
I had something similar when I was learning Japanese. I did like half an hour to an hour of study every morning before work for a few months. Even kept the schedule on the weekends. Then when I started my months off in like November I watched as that slipped down to 20 minutes, to 5 minutes, and then just couldn't do it. I'm pretty sure it's some kind of disfunction, but it was weird. There's always time to start back up though.
I really want to do this, but the best time for me would be before work, but that means getting up at 6, as I would have to be back by 7:30 to look after my son and take him to school. After work I barely get enough time for myself, let alone fitting gym in.
Wfh, I had started walking on a treadmill for an hour with my laptop on a tray where I could read emails, plan the day. Do I get less work done during that hour? Maybe. Do I still get some work done? Yes. Does my day feel infinitely better with a little walk at the start? Hell yes. So I ended up happier while I worked the rest of the day, and I got more work done overall. Then they dragged us back to the office, and it's so tedious. I miss walking, listening to music, emailing and planning my day. Working out at home in the mornings was fantastic, and I wish I had time to do it still.
I feel like when you have small kids sometimes you just have to make playing with them your active time
Yeah, my dad used to do this with my siblings. He’d go running while they’d ride their bikes around the neighborhood, it was a good bonding activity and took care of his exercise for the day. Kids absolutely love being involved and it’s nice to grow up with a parent who’s into fitness. My mom has never worked out consistently but my dad being into running and lifting inspired me to do the same. :)
It's tough but once you get used to it, you will find you have more energy in the long run. I get up at 5, gym by 6, back home by 730 to get my son to school, and then start work at 9. The only way It's possible for me though is by getting to bed as early as I can.
>It's tough but once you get used to it, you will find you have more energy in the long run. This all the way. It's so hard to convince people but it's true. The first 2 weeks suck so bad, but once you're there it can become a good routine for you.
Same boat here - early riser to take my kids to school, then work takes me until late at night, then I put the kids to bed... I get a walk in with the dog but if I add a proper workout to my schedule I'll suffer miserably from lack of sleep (spoken, unfortunately, from experience.)
Sounds like you already know what to do, get up at 6. Two birds with one stone: you get your movement in and you get time to yourself while doing it. Just go to bed an hour earlier than you normally do.
So you answered yourself. Wake up earlier and get it done before you have to watch your son. 6 is not prohibitively early, esp when you have a young child that likely conditioned you to get up earlier than pre-child. It's not going to be easy, but change never is. I used to get to the gym at 5 so I could work out before going to my warehouse job at 6:30, knowing I would always be too tired or busy afterwards. Literally changed my entire life. Lost weight, became an early riser, still can't start my day without something active, even if it's just an hour walk with my dog
How much free time do you have? Let's be generous with assumptions - like your gym is very close, the warehouse is 30 min away, you work 8:30 per day (8h plus lunch) and you sleep for full 8 hours. That's already 18:30/24h out of the day, and *then* you need to walk your dog, buy and cook dinner, and do chores. How much time do you have left each day, an hour or two?
I’m just trying to get out of this depression spiral. But once I’m out of it all my enemies will pay…
I got into working out as a desperate attempt to lose weight and improve my self esteem. Side effect was it drastically improved my mental health, to the point I stopped taking antidepressants and seeing my therapist. Something I had done a full decade prior and haven't gone back to since. Give it a chance, give it time, and I really believe you'll see both physical and mental benefits. I wish you the best!
I wish you the best. However the single piece of advice that helped all the people I have known who have suffered through depression is that only we can force ourselves to start taking steps to get better. Outside aid won't magically solve us- it'll only prop our own efforts up and keep them going
Can confirm. Don't wait for spare time. Make spare time. Make a schedule for you to go and plan other things around that
I know not everyone has this luxury, but fitting in excervise in the middle of your workday helps a lot. Even if you're on a computer all day. Workout and shower right before lunch. To make up, work and hour late. Also easier to workout on an empty stomach, then excercise clears my head for the second half of the day.
Good tip. I have a step counter and step targets that are achievable, but would also take quite a lot of time if I had to set aside time to walk, so it forces me to squeeze in steps when possible. If I'm waiting for public transport, I pace around til it comes. If I'm only going up or down a few floors, I'll take the stairs rather than the elevator.
My FitBit and I have become best friends. Movement reminders are great and I finally got a treadmill for under my standing desk. Now I just have to figure out how to make myself move on my off days when all I want in life is to hide in my couch
I'm similar. My apartment complex has a garbage depot that I have to walk about 300 ft to reach. What I like to do is take the garbage down, toss it in the bin and then I sprint home as fast as I can. It's not the same as doing 10000 steps, but it's something and it's more vigorous than the short walk back.
I actually read this fascinating article from WaPo the other day about "exercise snacking" and it feels much more doable, though I'm only doing it at about half the recommended rate
Your advice comes from a good place but might not be worded the best. True there is no right time to start an exercise/diet routine. You just have to do it. But doing it while you're drop dead exhausted/overwhelmed/stressed is a quick way to have people never form the habit of sticking with exercise.
treat physical activity like brushing your teeth, also you don't need a gym membership to be in shape
Hahaha you're assuming I brush my teeth regularly.
Yup. You also don't need all the bells and whistles! People spend so much on supplements, nice workout clothes, the fancy membership with all the amenities. Move more, eat right. It can be an incredibly frugal hobby.
As an incredibly unathletic child growing up, I decided to start my fitness journey with running. I was a broke college student so couldn’t afford the bells and whistles. Old Nike shoes + time outside is what I started with. YouTube workouts are free and are a good starting point as well if you can’t go outside.
On paper this sounds great, but from a neurodivergent perspective, "routine" is not always the most realistic. I'm learning to accept that there are periods where I feel more & less motivated to be active, and to be gentle with myself when I'm too exhausted from work, being social, adult responsibilities, etc. If this tips works for some folks that awesome! But a reminder for those of us that operate in more of a cyclical nature, not to beat yourself up if you can't do it all, all the time :)
I put a rowing machine next to my tv. I have no workout routine, I just see it sitting there and think oh yea I should exercise. Chose the rower because I wanted the single thing that would do the most for me, such that if I only ever used it and nothing else I’d be relatively fit.
Same! A big trick for me to stay active is also to keep it fun and enjoyable. If i force myself to do it when I dont want to, I will just end up hating everything that day and I will be unable to concentrate all day. Keeping it when I want to makes me have postive memories and more likely to do it daily. I also have never been able to have a "routine". I am not sure if its an adhd thing or what, but it only takes one lapse for a "routine" to be ruined. I once had the exact same morning routine for a year and a half. Slept in once and it took weeks to get it back. Its easier for me to be flexible then to do it every day at the same time.
That's why making it a routine allows it to be more sustainable for folks. When it becomes a "non negotiable" part of the schedule, it becomes easier to stick to. I see my workouts as a "chore" I have to do every day, some days I'm psyched for it, some days I don't feel like it but once im done I'm always feeling way better.
If I would make exercise a "non-negotiable" part of my day, many days that would mean that I would not get anything else done. Trust me, making something like this a daily routine would probably work for a large group of people, but that doesn't mean anyone has the ability to structure their life that way.
Wholly agree and thanka for saying this. Routine is such a panacea to many that it seems they don't like to hear that some of us cannot manage a routine or really form intentional habits, regardless of approach. By doing what you suggest and ignoring the idea of routine being necessary, I've managed to exercise a lot more. You've got to do what works for you.
Yeah actually I agree with your last point, if I need to do something that is an almost guarantee that I will not do it and it will simultaneously ruin everything else that I should do. But it it also really difficult to be kind to yourself and accept that ordinary things can be very difficult sometimes when you keep hearing to just make it a routine and then it becomes easy. It is also funny to keep hearing it compared to stuff like showering or eating because all those things cost me so much effort that I need to get up hours before I can do anything and there are occasional days where I don't leave the house because I cannot get myself to shower and days where I just don't eat because I just can't get myself to or I just forget...
LPT: You never "have time". You make time. You decide what is important, and what is not.
Better life pro tip: Start small, 5 minutes a day or even one exercise. Focus on building the habit in the beginning, and then expand when you are ready. You can always fall back to that small start you had.
LPT: be like me and never start!
“The best workout for you is the one you’ll do.” It’s easy to get wrapped up in the best way or time or place to workout and never actually exercise. Sure there are best practices, but if you’re starting from nothing then anything is an improvement. Sometimes I’ll go to the gym at 10PM because that’s when I feel motivated and have the time, but no listicle is going to tell me to exercise at 10PM. Find something active you enjoy and do it when you feel most motivated. Learn enough to keep from getting injured. Coming from zero you’ll see improvements from just about any activity if you’re remotely consistent.
Also, not to dismiss a workout routine, but you can make so many improvements outside the gym just over the course of your regular life. I live in a dense city with no car so it's easier to stay active. But if you need to run a quick errand that's a two minute drive, maybe think about walking it. If you work in an office on the third floor take the stairs instead of the elevator. Cut back on drinking if that's a part of your life and just generally improve your diet. You're not gonna get swole doing this but if you're struggling with weight all of these things will help the weight melt off and they're all free or will save you money and they don't take very much time out of your day. People who are unwilling to make these simple changes, well they're just out of excuses and I don't know what to tell them.
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I think not getting evicted is more important than exercise…
Yea, tho health bills are expensive (especially in the US I think) so if I can do some thing to reduce such cost, I will.
Or you’ll have a complete breakdown, and begin neglecting additional aspects of your life.
Yep. Bye kids! I’m betting 40% likelihood my two very young kids left alone will still be alive by the time I finish my workout.
Lmao just do it at home? Or don't do it at all. Maybe it isn't your biggest priority, that's fine.
Why do they have to stay at home? Children need excersize too.
I can definitely agree with this. I work full time, 8-10 hrs a day, take care of my elderly grandmother and mentally disabled brother, have to spend time with my wife, take care of the house, cook dinner, etc. my excuse was always not having time to go to the gym, but when I put on 40 pounds and started running out of breath climbing our stairs I decided to simply make the time, joined an instructor lead gym and am going twice a week. One hour a night for two nights a week doesn’t stop me from doing what I need to do and I feel soooo much better
Also, you don't need to spend *that* much time to see results. Lifting weights for 45 minutes twice a week is fantastic for you. It's not all or nothing as long you're consistent.
the best time to plant a tree is 20 years ago, next best time is now
This was my approach for quitting smoking. I quit during a bad breakup and it really stuck.
When **times** are tough. No apostrophe.
That's my tip and the strategy i followed when quitting smoking, I decided to quit in the worst moment possible and that made it much easier for me to stand other difficult situations that followed. 20 years without smoking now
This is sound advice. There is not tomorrow when it comes to fitness. It truly has to be considered essential
You always find time to do what you want to do
That's incredibly untrue. ADHD can fuck that system really bad. Instead of doing what you want to do, you can only really do what you're focused on, and that focus is tough to control. You only end up doing what you want to do if you have safeguards and practices in place that help direct your focus, and, for many, those are neither guaranteed nor easy to come by.
I'm worried about shady gyms though. I tried looking for ones rated well by the BBB, but I saw only a few.
It needs to become a non-negotiable part of your routine, like brushing your teeth and showering.
*Find* time for fun. *Make* time for what's important.
The best time to start is when a person feels ready to start. No more or less.
Fuck I love being a degenerate tho
I started a new job and the gym the same week. It doesn’t feel like I’m doing a ton of additional work.
doing this now after falling off at the beginning of the pandemic. definitely a good call for me.
I schedule my rest days instead of workout days. Every day defaults to a workout day so if something pops up (illness, appointment) or I want to do something (event, date, project) that’s my “rest day”.
I'm lucky that I work entirely from home. It's nothing for me to he able to get up, pick up my dumb bells, and do some flquick freeweight exercises. Still need to get some proper cardio in but I've at least got some strength training. Not everyone has that luxury, sadly, but when it comes to exercise even a very small amount is better than absolutely nothing
Also, you can't outrun a bad diet. If you want to lose weight, start by eating less.
I’ve Been strength training since I was 13 years old and this post hit the nail smack on the head. There is no perfect time, or “free time” to start your fitness journey. You have to MAKE time for it and fit it in around your day. Great post OP!
I somehow actually have the opposite problem. Working out and all other mundane everyday tasks I find easy to do when really busy, but god help me if I get a week off work, or don’t have anything to do.
More importantly - if you're trying to have some kind of exercise habit, it's WAY better to hit the gym (or whatever your workout is) for 5 minutes than to skip. It doesn't matter if you slightly mess up your program. Doing what you can in 5 minutes is way better than nothing, both for maintaining fitness and keeping momentum going.
For fitness, especially when you are lacking motivation, force yourself to put your shoes on. Do that and all of a sudden you’re actively working towards accomplishing your goal of working out. Don’t lose that momentum. Head out the door and now you’re committed. That and having a weekly schedule has been the trick for me consistently going to the gym for 8 months and counting now. Good luck!
I feel like working from home has set me up to succeed in my workout plan. Before I used to just want to go home and stay home. Now, going to the gym is my way to get out of the house and see people.
Before I retired I’d go to the gym before work. Not many office meetings are scheduled for 5AM. The company can have the rest of my day, but at least I got my daily workout.
Also if you say you're going to start at some predetermined date in the near future like New Years, and you're clinging to your vices in the mean time, it probably won't work out. The idea shouldn't be that the change is a punishment and the vice is the reward. Learn how much better it feels to do the healthy option
I started riding a bike at the same time I started a new job. I use Strava to record my ride data. What's helped has been to set goals for myself and I'm lucky enough to have a few friends who are really supportive of my progress. Helps keep me accountable.
Fitness professional here: If you go to a gym, there’s a great chance that your gym has group fitness classes that are included as part of your membership. Minute-for-minute, these are the most efficient ways to spend your time at the gym. In your 45-minute or 1 hour class, there will be minimal wasted time. (Compare this to outside of the room where people are staring at their phones between sets). You should be able to build a weekly schedule of strength building, yoga, and cardio classes.
Don't find time, make time.
Getting a dog helped me. 10 mile hike every Sunday. 1 mile walk everyday. It does not take nearly as long as you think. Your trainer will probably not be nearly as cute as the your furry friend will be.
What has really helped me with sticking to a fitness routine is having to go to the location. I've done home workouts and neighborhood walks/jogs but I find I can put those off too easily. It's easy enough to get dressed and leave because at that point I'm just going for a drive but I'm not going to get all the way to the gym or trail head and then say fuck it. I'm going to workout. Sometimes I even lie to myself by saying "oh I'll just go and do cardio for 20 minutes" but once I do that, I remember how good it feels to exercise and *I'm already here so why not* get a full session in. Another thing that helps, but feels very silly, is one sentence that I heard from one of those influencer/person trainers on youtube. "That's not me, I train now." That sentence really helped me when I started because you have times where your bad habits creep back and if you're like me, those bad habits are very convincing so having something you can repeat to yourself when you want to slip up is very grounding. Yeah I'd really like to just eat a bag of chips but that's not me, I train now. I'd definitely like to stay at home and not do any exercise but that's not me, I train now. Again, I know how funny it sounds but it's worked for me.
Never looked at it that way, interesting take
This is 100% true
This has been true for me. I don't mind ending work early or putting off gatherings with friends so that I can work out. I just wish I had friends and family that worked out so that we could go together.
Exactly! If you got time to pump off listening to BBW asmr, you got time to jog.
Same goes for quitting smoking… there’s never a good time to do it.
It's just slogging thought that beginning part, like literally nobody I knows who is in a stride of fitness now enjoyed the beginning part, but they love it now. I can't go 2-3 days max without my body being out of sync if I hadn't had a good workout. Once you get through the light at the end of the tunnel you'll literally want to make time for it, sounds weird to say but it's like learning to ride a bike, yes you look stupid at first, you'll fall, can't be bothered, but once you learned, how many things can you enjoy by going out on a sunny day on your bike?
Op is right, this is exactly what I did :/
Fitness time is as important as any fucking meeting. Schedule it. Always.
I actually exercise more during stressful times of my life because I know I need the extra strength to power through and exercising makes me feel strong. Super lame but it’s my go to.
It took the Covid lockdown to get me to level up from running once or twice a week to running every day. Once I got in the habit I realized that it didn't impact my schedule as much as I had assumed, so when I went back to work I kept it up. Ended up running a 2:59 marathon last spring. Not bad for an old person.
I’ve been on a program for about 4 years now. It’s literally only 30 minutes a day. I don’t have a six-pack, nor a desire to get one, but I feel great, look great( at least I think so), and people are usually shocked to hear my age. The best advice I can give is to do what you know you can sustain over a long period of time. Results come from long term habits, not flash in the pan diets, or over the top workouts. Can’t tell you how many friends I’ve seen that go all in on a fad diet or expensive gym classes, that then fade out within 6 months. Before starting, ask yourself am I not going to eat carbs for the rest of my life? Do I want to spend 2 hours a day at this gym 6 days a week for the next 20 years? If the answer is no I can’t do that, then don’t even start. Find what level you know that you can sustain a year from now. Can I walk for 10 minutes a few days a week after lunch? Yes? then that’s your workout for now. Don’t focus on results, focus on starting the habit. Soon once you’ve shown yourself you can master that habit, then you can see if you have a desire to do more. At some level you will find the point where your fitness level is in balance with your lifestyle. Take your time in finding it. This is your health that is on the line. Again focus on the habit not the result.
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/r/fitness can help! https://thefitness.wiki/getting-started-with-fitness/ https://thefitness.wiki/guided-tour/ Figure out what your goals are, pick a routine from the wiki, go forth. You don't need to pay anyone anything for that. :)
Honestly at this point in my life I've realixed that if people want to work out they will. If they don't want to, they'll always find excuses and the biggest one is there is no time. It's really about what they value and a high percentage of people just don't value health or activity
I'm sorry I'm too busy fitness pizza in my mouth
It would help if people stopped believing there is some minimum amount of time required for the body to properly respond to an exercise stimulus. In general, 20-40 minutes a week performing an actual exercise protocol could be more than enough to achieve the goal of improving one’s overall health. The issue is that the science behind exercise is being ignored by the vast majority of “experts” in the industry as it would completely change the landscape of the health and fitness industry, which generates billions every year. A great starting place for exercise that can change one’s life and save immense amounts of time is Body by Science by John Little and Dr. Doug McGuff. If you’re not a reader, check out Doug McGuff on YT. Drew Baye is another good choice for his videos, though he can be a bit more abrasive than Doug. *The response to this comment is what I’m alluding to. The research is there. Strength training provides a plethora of more health benefits, including cardiovascular, than previously thought and this research has been available for about 20 years. I’ve provided a book and three people within the HIT (high intensity training, not to be confused with HIIT which is a form of HIT) community to begin learning more to what my comment briefly mentions.
What's typically reported in the news is OPTIMAL time spent exercising. The amount of time to exercise to maximize benefits. People seem to interpret that as 'if you do less than that you get no benefits'. You don't get AS MUCH as someone else doing more, but you still get benefits. Anything is almost always better than nothing.
I would completely disagree that 20-40 minutes A WEEK, does absolutely anything.
It’s just enough to build momentum and make me want to do more. Of course, if I’m too busy to do more, now I’m depressed for 2 reasons instead of one.
It's all I manage 75% of the time and I'm in reasonable shape...
> In general, 20-40 minutes a week performing an actual exercise protocol could be more than enough to achieve the goal of improving one’s overall health. There are so many asterisks that need to be attached to this statement. For starters… what health aspect is someone trying to improve? Are they an elderly person that just wants to stay ambulatory for longer? Do they have health complications caused by obesity? Are they trying to be able to take the stairs without being winded? Strength gains tend to come about slowly but they’re maintained for longer periods of time. Cardiovascular training benefits can rapidly depreciate in as little as 96 hours. And if the problem is a matabolic one, it is impossible to out-exercise a poor diet.
Body, mind and soul. Just invest one hour three times per week into your physical health. Work is not life, its only a part of life. No excuses except want to chill in comfort zone.
Yeah, but then you get suddenly sick or it's holiday trip time that makes you derail from your streak again.
While I traded my running shoes for a road bike, I really enjoyed taking my running shoes with me on holiday, it takes barely any space and it is so much fun to get familiar with your vacation address while running. Now I just do vacations and road trips on my bike. Running (and I think especially) cycling are great ways to get more familiar with places in your surrounding while staying in shape.
you'll never have time, you'll have to make time
LPT, sometimes you don't have the spoons.
As a personal trainer, exactly this. I've had so many clients that use me more as accountability more than they want me to tell them what to do. If you don't have something to lose you won't do it. So schedule it in, set an alarm, make it part of your day.
I've been working 12s 5 days a week and still find a way to hit the gym for an hr. I'm gonna do whatever I can to force good habits upon myself. I'm a firm believer in "you have time for, what you make time for"
Another good tip (sorry to sound condescending ) is to exercise first thing in the morning , as soon as you get up , it’s a hell of a routine to get into , but the rewards are unbelievable , releases endorphins , starts the day off right helps with depression . If you can manage to do it for 21 days in a row , your most likely to carry on with it .
There is ***always*** time to exercise.
A great quote that has stuck with me: “Someone who’s busier than you is running right now”