Ask HN: How do you stay physically active?

I assembled a home gym. I work out 3-4x a week after work, for 45-60 minutes each time. The equipment cost me a few hundred dollars.

Reddit.com/r/homegym

Brazilian Jiu Jitsu and Muay Thai. BJJ in particular attracts nerds (especially security people, for some reason).

Zwift on a bicycle using a smart trainer is a great way to make cardio fun at any level.

Shameless plug: I work out with the VR fitness app that my brother and I are developing. https://sidequestvr.com/app/5820/space-punch

I lift weights twice a day (after lunch and dinner) while listening to podcasts. I used to have zero interest in weight lifting, but I've really grown to enjoy it because it provides a good way to release stress, I've experienced good results with building muscle, and I really like podcasts.

I’ve mixed and matched running, cycling, and weight lifting through the years, though almost all weight lifting now.

However, I’m interpreting your question is how do you get reliable at whatever physical activities you decide to do, which is a big deal in the beginning when you’re completely sedentary like I was. Framing, finding what you like, and a simple schedule helped me.

My framing in the beginning was that if I didn’t commit to a change, my long term was going to be a lot worse quality and shorter term than I wanted. Something had to change for myself and for those I care about. I could watch it happen by the numbers, and frankly felt it really bad. Nowadays, I way prefer to be active and get frustrated it I miss more than a few days. Stick with it and something shifts.

Finding what you like comes down to trying activities out and figuring out what works. I was lucky to have some activities I like growing up as easy starting points. The gym was foreign to me though. Enough time just trying it and trying it out and getting help from others shifted that for me though.

The simple schedule might be the most important thing. A set of days and specific times I was doing the activity, virtually no exceptions. Usually Mon/We’d/Fri at 430pm. In the beginning I had some flexibility but it was usually trading activities (I don’t want to run today so I’ll go on the bike, or it’s too hot outside so I’ll gym instead). But I would only suggest that if it helps you keep active. Don’t bake in flexibility to avoid activity.

With this stuff, I went from begrudgingly doing exercise, to having it become a habit that I didn’t debate with myself, to something I really enjoy and get frustrated when I miss it. It was not a quick change though.

I think people should assess their surroundings to find what is good exercise for them to do. I run trails just because I live across the road from trails to run. If I had to travel to the trail I probably wouldn't go everyday.

Also in software.

During work, a habit I've picked up is always going for a 20-30 minute walk. I usually go over lunch or in the afternoon (when I tend to drag a bit). Honestly, the break and moving around usually means that I have a more productive afternoon than if I didn't go for the walk.

After work, it depends. If the weather is nice, I like running.

When the weather is not great, I used to go to the gym. With Covid, I've purchased... 1. A cheap Schwinn 1980s exercise bike on Craigslist 2. Two 25 pound dumbbells 3. A pull-up bar

Between that equipment and pushups+planks+bodyweight squats I can get pretty good workouts at home.

I've also found that, personally, alcohol is really not conducive with a healthy life-style. I have trouble moderating my drinking (starts off without much, but I slowly drink more and more frequently over the course of a few weeks). When I'm drinking, I usually feel worse, struggle to workout, and eat worse. So for me any weight-loss and long stretches of adherence to an exercise regime have usually been accompanied by tee-totaling.

My weight had gone up to 250, down to 215 over the course of ~6 months, and here I am at 230 a year later. Put on a bit of weight over the holidays + drinking again. But haven't drank for the last month and getting back running with this warm weather.

I run and then mix it up with TRX, kettlebells and a pull up bar. We have a pretty decent home gym from about 10 years worth of slowly adding to it, but those are the three most common bits I use, although I have started doing more on the rower with the apple fitness rowing workouts.

Our home gym is between my office and the rest of the house, so I do things like 3 pull ups on my way to make espresso in the morning, or 10 kb swings after a boring meeting.

I especially love hiking in state parks during the weekends. In addition, I try to do 15-30 minutes of workouts every day usually by following some Youtube videos. A year back, I tried doing 5 minutes of workouts in regular intervals during the day. It was fun but I lacked discipline to sustain it.

* Stand up desk.

* Set goals that require being active (summer backpacking, winter xc skiing)

* Organize activities with friends. Instead of meeting for a beer, go for a walk or hike.

* Try to set and forget it (add recurring event to cal).

* Buy home gym stuff. You don't need to go big, just a few dumbbells can be the start.

* Walk/exercise for a break in the day.

Football (soccer), both indoor and outdoor - and mountain biking. I've worked remotely for several years now and it definitely helps to be able to get out of the office and talk to other people, especially those not in the web / tech fields. Not just for mental health but for making new friends too.

I realise team sports aren't for everyone but they can be great motivators especially when the weather isn't great or you aren't in the mood, and you always end up feeling better for it at the end. I find it's easier to slack off when you're the only one accountable.

Time block on my calendar for physical activity. I lift weights, walk, and run.

I got a Peloton a few years ago, and it was the best purchase ever. I always hated exercising, but the Peloton is convenient enough that it doesn't bother me, and I actually enjoy it. I'm on a 100 weeks streak, and try to do at minimum 20min every day.

I normally put one of the classes in the background, and then use the time to watch videos on YT or listen to audiobooks on my phone, so in theory any spinning bike would do it. But I think the Peloton UI, app, metrics, etc, helps keep you going.

I also do a 30min walk with the family. Good as a warm-up before cycling.

You can actually easily incorporate activities in your daily routines. Get a standing desk, do some quick stretches/body-weight exercise after 40 min of coding, march/bike in place while watching videos/TV, stroll afer meals, etc.

Getting a pedometer app also helps. If you're self-monitoring your activity level, there's a great chance you'll try to improve it (consciously or unconsciously).[1]

Allow me to advertise our app: Pacer Pedometer[2]. It comes with activity tracking, fun virtual activity challenges, healthy lifestyle lessons, guided body-weight exercise etc. We also have a corporate plan in which you can join challenges with your colleagues.

[1] Kang, Minsoo, et al. "Effect of pedometer-based physical activity interventions: a meta-analysis." Research quarterly for exercise and sport 80.3 (2009): 648-655. [2] https://apps.apple.com/us/app/pacer-pedometer-step-tracker/i...

* A very simple but effective technique is to take a short walk immediately after eating/drinking (this is the cue) anything. Coffee break? Short Walk; Lunch? Long walk. Always Outdoors if possible.

* Loosen and relax the joints in the order Neck, Shoulder, Elbow, Wrist, Waist, Knees and Ankles using rotations. In particular; rotate/loosen the Waist along all three axes regularly.

* Shake and vibrate the Arms, Legs and Waist repeatedly like you are Shivering.

That's it. This hardly takes any time/effort (you can do it in office attire easily) and the benefits are immediate (you should feel a slight warmth throughout the body). Try doing these throughout the day. This will break your Sedentary lifestyle and introduce Whole Body Motion into your everyday habits. Once this is established you can start with any heavy-duty regimen; i suggest Yoga and Martial Arts.

I commute by bicycle.

* Standup desk * Walk the dog for 1 hour every day * Run 30 minutes 2-3 times a week (working on getting this up)

Make your living space an obstacle course, put things in your common paths that you have to stretch to get over, or walk sideways to get around (but be mindful you can get out fast in an emergency). Instead of scheduling exercise, schedule cleaning of your place, you get two benefits for the effort of one. If you work in an office walk over to ask a question instead of sending an email. Don't eat at your desk, go out. Get out of the building you work in every few hours (most businesses try to make this difficult, some will even try to prevent it saying it increases company liability, but insist, you are not a slave.) Stretch often, it feels good. Arrange things so you -must- walk to get things (put the fridge in the basement, put the printer on the other side of the house, keep a pantry far from the kitchen, store things in a shed so you have to go outside to get them.) Convenience is the bane of your health.

Standing treadmill desk for maybe an hour or two when answering emails

i have two medium weight kettle bells. i do a little bit of mobility / resistance training between tasks

i have a trx system hooked into my front door, so when i use the bathroom, i do a few reps of something

long time vegan so, more fiber, less hunger (morning cereal, salad lunch, dinner a crap shoot)

massage gun everywhere before sleep

looking pretty good for my age

I am not a dev, but I seat a lot, as you. I am retired mma fighter, and I have some military background, so my days are scheduled like military. Why I am saying this, is to help you find 30-60 minutes per day for your body.

Back then, I had 1 - 2 trainings per day, now, well, I don't. Now, I ride MTB, and as I am competitive as much as I was when I was younger (now I am 39), so I go to XCM races.

How my day looks like, I am trying always, to have between 11:00 and 12:00 time for my body, that's in my schedule, and as I work from home, being with lockdowns and everything, I have a simple setup at my home to do basic training - pull ups, squats, abs etc..

And if you are a tech guy, and I think you are, my recommendation is PS VR, I have that, and I got that Beat Sabre game, man, my Garmin watch records about 300-450 kcal in 30 minutes of intensive playing of Beat Sabre, and yeah, it keeps you really active.

So, even if you are at home for days, you can do some physical things at home. Just, put it in your schedule, made it mandatory.

I like to ride my bicycle, bicycle…

Become morbidly obese or eat less high calorie food and walk 2 miles a day.

I just spent 20 years being fat and now wonder what I was thinking. I am a healthy weight now with a remnant of stretched skin.

Garbage in, garbage stay.

There's 2 ideas I can think of at the moment (not well-formed)

Atomic Habits - https://www.samuelthomasdavies.com/book-summaries/self-help/... - consistent progress every day builds up. Start with 1 push up and 100m run and increment every day. Get a whiteboard and write it on your wall. Make it your job to do these.

Single on Purpose by John Kim talks about physical movement as a spiritual practice of becoming more in touch with yourself. Whether it be ballet, crossfit, running, etc. finding a movement that gets you into that flow state. This creates a positive feedback loop of self-care.

Finally, I would say that humans are physical creatures in a physical domain, no matter how hard Zuck tries to make you disbelieve that. If you take a little time to explore different physical activities and be creative about it, I find it very hard to believe that you won't find one you really enjoy. Confidence goes up, energy too, food tastes better. We're just animals, after all