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'Exercised' Explains Why It Can Be Hard to Commit to Working Out

207 points by Hooke 6y ago

choeger 6y ago
I wonder how many people have been forced into a "sedentary" life style by COVID-19...
- Insanity 6y ago
  I tried to replace going to the gym by working out at home, invested in some weights etc. But at the end of the day, my motivation to work out at home is much lower.
  - bionsystem 6y ago
    Same here. I kinda liked swimming but now that pools are closed, apart from a short walk at lunch time (we have curfew in the evening) I don't do anything. Tried yoga but always scared to hurt myself, also I have very little room in my apartment to move... I can't run also because of body pain. I'm surprised I only gained 4kg. But my whole body is itching and aching and I'm really feeling the effects of less physical activity.
    - jraby3 6y ago
      Try P90X. There is one X3 workout called The Warrior specifically designed for tight spaces. Look up Tony Horton on YouTube for some ideas.
- Someone1234 6y ago
  Outside medical complications caused by actually getting COVID-19, nobody. It is perfectly possible to get tons of exercise in your own home or apartment with no specific equipment. With an internet connection and free YouTube videos (dance, body weight training tutorials, et al) it is even pleasant. People often make a big song and dance about how they "need" that $400 bike or $1500 running machine, or "need" gym access to do anything. This is all a self-induced fiction (although marketers likely deserve blame here too). There might be limited truth for the top-1% of athletes who require highly regimented training routines; but for the general public nah. COVID didn't make you sedentary, you made you sedentary. PS - I too don't get enough exercise. I'm not throwing stones here. My point is that I don't blame COVID-19 for my own [bad] choices. I could freely exceed all recommendations if I choose to without stepping foot outside but I don't, and I have to live with that.
  - readams 6y ago
    You can definitely still get a workout, and I get probably about as much exercise now as I did before. But I don't have anything like the same strength training equipment so I think I've definitely lost a lot of strength as I can't do any heavy lifting.
    - Someone1234 6y ago
      Did you lift above your total body weight before? Below that body weight exercises can maintain strength, and above that weighted vests can assist.
  - balfirevic 6y ago
    Well, forced is maybe too strong of a word. If people have the kind of exercise they enjoy and do consistently but are now prevented from doing it - it's fair to say that they are sedentary due to COVID.
  - boatsie 6y ago
    I hear this opinion on Reddit as well. Yes, it is possible to get "tons of exercise" on your own using body weight, but it is not the same as barbell strength training. You are much more limited because actual strength training is a somewhat scientific process of progressive overload--adding 2-5 pounds per workout to an exercise. You cannot do this easily/precisely with body weight exercises, and additionally there is a reason the barbell is shaped as it is--to maximize the ability to support and balance the weight. The argument that nobody "needs" gym access is akin to arguing nobody "needs" restaurants--they can all just cook their own food. Or nobody "needs" grocery stores--they can just grow/raise all their own food.
    - balfirevic 6y ago
      It's also not just about gyms. People who did sports (even if it was just playing badminton with buddies) have nothing that's even close.
      - 6y ago
- watwut 6y ago
  I do more sport then before. Sport requires time and mind to do it. I have both more then before.
- random5634 6y ago
  Quite a few - a big part of working out and sticking with it is social aspect for some - if you can get that - fun workout group - you are golden and chance of sticking with plan goes way up. Plenty of studies back this up [1] Comments that downplay this may not be from folks with fun and healthy workout patterns Anyways - at least for me it’s been disruptive https://experiencelife.com/article/strength-in-numbers-the-importance-of-fitness-buddies/ https://experiencelife.com/article/strength-in-numbers-the-i...
  - watwut 6y ago
    People who do exercise regularly even if fun friends group is not available do have healthy workout patterns. And if they do it long term likely do have fun for them pattern. Yes, friends group help with motivation. But if you are completely dependent on them, your exercise pattern will break with any larger lifestyle changes - like when you travel or when you have kids or when friends don't have time anymore.
- psychomugs 6y ago
  I was already fairly active before COVID (distance running 4-5 times/week) but actually became even more active after picking skateboarding back up a few months into quarantine. Several of my friends also started exercising more, though the ones that lifted lost some gains but broke through plateaus once they were able to get back in. Echoing other sentiments here, if exercise is important enough you'll carve out the time for it no matter the circumstance.
- spaetzleesser 6y ago
  For me it’s the opposite. I can spend the time usually spent sitting in a car( which is very bad for my back) being more active.
itsagavin 6y ago
Marijuana was pivotal to me being able to live a life of daily exercise. I dropped 140lbs and run a daily 8k on trails from being extremely obese in the span of 2 years. If it is legal for you to try it I highly recommend it for its ability to help you push through mental blocks and it's appreciable aid in recovery.
- bonestamp2 6y ago
  What was your cannabis regimen? Smoke, edibles, what strain, how much, how often?
  - mckirk 6y ago
    Honestly, I love the fact that we live in an age where this is simultaneously a very good question and also quite hilarious.
- JPKab 6y ago
  How do you consume the weed for your runs and exercise in general? Edibles, smoke, or vaping? Just wondering.
  - itsagavin 6y ago
    To clarify preworkout I use .15-.2 of a gram of extract smoked out of a quartz nail and water pipe. I use a similar amount in the evening. I no longer combust any flower and breath much easier because of it. I did use RSO an edible concentrate on the begining to get through the pain in the evening I was eating 150mg-200mg thc in a gelcap in the evening. Vape cartridges are an option but I've never found one I liked. It's fair to not I have a very high tolerance and most people would not know I was under the influence, most people could use far less.
    - rriepe 6y ago
      For the uninitiated: .2g of extract has as much THC as a typical full-sized 1g joint.
andygcook 6y ago
Anectdata of one: Once Covid forced my startup to WFH, I started doing body weight exercise and using some cheap resistance bands I bought when I would have otherwise been commuting. Previously, I’d been a runner doing 3ish runs a week. I can’t tell you how much more energy and mental focus I have now that I’ve put on more muscle and am stronger. The biggest change I made to get into the habit as a founder was giving myself the mental permission to work out instead of feeling like I should be working. And I’ve found that even with the time dedicated to exercise, I tend to get more done because I’m more focused. Lowering the barrier to entry with home equipment really helped me.
- bonestamp2 6y ago
  Did you find any body weight videos, books, or articles that you would recommend?
  - andygcook 6y ago
    I liked most of the content from AthleanX. Here’s a body weight highlight real: https://www.youtube.com/watch?v=xKNIYblazQg https://www.youtube.com/watch?v=xKNIYblazQg The host is informative without being too bro-y. He also talks about the physiology behind muscle movements which I liked. The start to my routine was just alternating between a push day, pull day, and legs/cardio day with all body weight. I also worked in core exercise each day because I knew my abs were very weak. For the first two months I really couldn’t do much beyond body weight. Once my own weight wasn’t making me sore anymore, I layered on the bands. Sample push day: 3 x 12 tricep push-ups https://www.youtube.com/watch?v=rrq4_y_5vnA https://www.youtube.com/watch?v=rrq4_y_5vnA 3 x 12 wide grip push ups https://www.youtube.com/watch?v=rr6eFNNDQdU https://www.youtube.com/watch?v=rr6eFNNDQdU 3 x 12 pike push-ups (shoulders) https://www.youtube.com/watch?v=sposDXWEB0A https://www.youtube.com/watch?v=sposDXWEB0A Push-ups with a hold for 3 seconds With bands: Chest press https://www.youtube.com/watch?v=j3ccNPK-P4U https://www.youtube.com/watch?v=j3ccNPK-P4U Triceps https://www.youtube.com/watch?v=vCJaO-hCO2M https://www.youtube.com/watch?v=vCJaO-hCO2M Pull day - tough to do without bands or a bar: 3 x 12 Chin-ups (fingers facing you) 3 x 12 pull ups (fingers away from you) Then I used a 5 gallon water jug for one arm dumbbell rows Bands: This is a good video on back exercises for the bands https://www.youtube.com/watch?v=1-9f_tULVVo https://www.youtube.com/watch?v=1-9f_tULVVo Happy to answer more questions. I’m admittedly not a pro, but I’ve definitely got stronger without getting hurt using the above. My main recommendation would be to just start with your own body weight and get into the habit.
deleted 6y ago
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staunch 6y ago
Okay, okay, fine HN. I'll go exercise. I was just about to!
meken 6y ago
I left my job a few months ago due to getting depressed from working from home so much. Since then, I’ve been searching for ways to “fill up the day”, as I’m not working for 8 hours anymore. I’ve been searching for some other “anchor” activity to base peripheral activities around. I’ve tried a bunch of things, but what seems sustainable so far is mostly doing physical activities. Between basketball, swimming, yoga, lifting, stretching, and skating, it’s a nice platter of (solo) things to do. This is the stuff I did all the time in my teens. I basically did none of it in my twenties. But after a decade, I’m getting back into it. It helps that’s I’m currently based in Florida where gyms are open. I view this time for me as a UBI pre-trial. What would I be doing in a world where I don’t have to work anymore? It’s a good question to ponder.
- machiaweliczny 6y ago
  I recommend trying more social activities like dancing, acroyoga, climbing or fighting(box, fencing, karate)
copperwater69 6y ago
A problem I had was letting perfect be the enemy of good. I wanted the perfect workout program and wait for my fridge to be stocked with the right foods, the day to be correct so my arms won't be tired when driving and my leg won't be too sore to push in the clutch. Eventually I just did it and sorted out those other details later. If you're in the same position I recommend immediate action. Like just go do 50 squats or 10 pushups or something. It feels good and in a month you won't have excuses for why you didn't start - you'll have progress.
- spaetzleesser 6y ago
  “A problem I had was letting perfect be the enemy of good” That seems to be a big problem in the West as far as healthy living goes. People often either do nothing or they get obsessed with finding ever better methods until they get exhausted and get back to doing nothing . A little of bit very pedestrian exercises and eating reasonably ok food goes a long way. No need for being perfect.
  - ehnto 6y ago
    I think it's the west's obsession with exceptionalism in media. It can make people feel like nothing but perfect or better is good enough, and they can feel like others will think they are silly for trying yet not being perfect. Similar self sabotage happens when someone with good taste in a topic tries to get started in the topic themselves. They have the eye for what is good, and what they produce isn't good yet, so they give up. The best advice I can give for fitness is to hold a stubborn conviction that the gym is for getting fit, not being fit. You are exactly where you should be if getting fit is your goal, and almost everyone there was or is in the same boat.
- cmiller1 6y ago
  > and wait for my fridge to be stocked with the right food This also relates to another human brain screwup I was talking to a friend about recently. They wanted to learn to do something but were waiting to take a class when there were all sorts of good free learning resources available for that skill. Sometimes your mind doesn't want to do something and you rationalize "okay I'll do it when I have X Y and Z" but really you're trying to ignore the fact that the only thing holding you back is that you really don't feel like putting that work in, and having the perfect workout or starting a class won't necessarily change that. Sometimes we need to tell our brains to shut up and just do the thing.
larrik 6y ago
I personally think the problem most people run into is starting exercise and dieting at the same time. You should exercise to get healthier, and you should diet to lose weight. I'd start with one long before the other. For myself, I never got into exercising (for more than a month), but I DID lose 80 pounds in one go strictly by dieting. I do want to start, though...
CyberRabbi 6y ago
This is a book ad
univalent 6y ago
Get a dog or two. Large ones. Takes the decision out of your hands. I have to exercise twice a day if I don't want everything in my house destroyed.
- wussboy 6y ago
  This is incredibly effective. I've walked my dog several thousand times in the last 10 years, and that is several thousand times I absolutely would not have been out for a walk otherwise
- elboru 6y ago
  For me it has worked great with a small Chihuahua, she is a great companion on my daily walks, when I miss a day I feel I let both of us down.
- littleninja 6y ago
  Depends. Pre-COVID I was running 4-5x per week, was training up to a half marathon distance. I thought having a dog would help pass the time, motivate me to keep the habit, maybe keep me safe. The dog we adopted loves running, but play sprinting is not the same as endurance running. I want to complete this mile sub-10, she wants to mark every rock and pole on the block. She’d be much happier if she could run trails with me off-leash, though she can be wonderful on walks and does make walking a daily habit.
boatsie 6y ago
I went from pretty much never exercising in my life until I was 37 years old to working out 3 times/week missing only about 10 workouts in 3 years. I was completely sedentary, never played a competitive sport, was last place in my high schools "presidential fitness test". I still do not actually "enjoy" it, but I made it a habit and kept motivation to go because of two things: progress and goals. As a beginning lifter, you make ridiculous progress that seems absurd (adding weight and becoming stronger every other day) which to me was really an amazing sort of "hack". I plan to write more on how motivating this kind of linear progress is and how to form a habit around it. Now, even though I do not actually enjoy exercise, it has become a habit similar to brushing/flossing my teeth. Not particularly enjoyable, but something I just know I have to do.
- WalterBright 6y ago
  I don't enjoy lifting, but it's palatable if I put a movie on during the routine. I do enjoy running. It's the highlight of my day. Took about a year of 3x a week before it started becoming enjoyable. I'm no athlete, but I like the results.
  - ubertoop 6y ago
    I'm similar - really don't enjoy lifting (but still do it), but absolutely look forward to and enjoy running. I've noticed a trend / correlation between people who are naturally thick / muscular tend to have that opposite disposition- they love lifting, and hate running.
- throwaway201103 6y ago
  Pretty much the same for me. I'm mid-50s. Never played sports, never exercised. Wasn't terribly overweight but very "soft." Started lifting weights about 18 months ago. Only exercise I've ever been able to stick with longer than a week or two.
- greeneggs 6y ago
  What will you do when you stop making progress? Once you get beyond the beginner level, progress will flatten out, and as you age it will go backward. As a runner, just slightly older than you, I am getting dramatically slower, and certainly haven't made positive progress in ~6 years.
lottin 6y ago
On this topic, I recommend reading (or listening to) Mark Rippetoe, a strength and conditioning coach from Wichita Falls, Texas, and author of Starting Strength: Basic Barbell Training. He's got quite a few videos on YT where he explains his views on strength training, exercise and its effects on human physiology. While he can be bit controversial sometimes, he's also clearly very knowledgeable about the subject and very well articulated.
- superflit 6y ago
  I have to second and recommend this. 42 years. Obese. Started doing this regimen. Gained 10 pounds but got skinner. I was so out of shape that I almost did not have muscle, just fat. Once I started doing my posture got better, sleep and everything. I hate doing it but I love the results.
  - zimmern 6y ago
    Hate hate hate starting strength, been doing it 4 years, you will hate it as much as anything in your life. But the results are fantastic!
- oliyoung 6y ago
  5x5 was, and still is, the most important exercise plan I've ever done. Both of them (SS & 5x5) are simple, clear and effective. https://outlift.com/starting-strength-vs-stronglifts-5x5/ https://outlift.com/starting-strength-vs-stronglifts-5x5/
- brandonmenc 6y ago
  imo Starting Strength is overrated, especially if you're just looking to improve health. Not everyone needs to powerlift. My go-to for science-based, reasonable exercise and diet advice is Renaissance Periodization. Nearly everyone on their team holds a PhD, does active research, and trains or competes at an elite level: https://renaissanceperiodization.com/team https://renaissanceperiodization.com/team
  - scruple 6y ago
geophile 6y ago
I hate exercising, but I do it religiously. I am 64 years old, and in the best shape of my life. Same weight (and weight distribution!) as in college, good muscle tone. I think three things were critical, for me: 1. Absolutely no soft drinks at all. Not with sugar, not with artificial sweeteners. Nothing. Just seltzer. I used to drink a LOT of Dr. Pepper, and was told that they were contributing to my frequent kidney stones. So I stopped cold turkey, 30 years ago. I've had, I think, two Dr. Peppers since then. (I try to avoid processed foods in general, but I'm not a fanatic.) 2. Find an exericse regimen that requires you to show up, on time, and be accountable to others. I want a trainer to tell me what to do, turn off my brain, and just do it. That external accountability is crucial. I could find crossfit routines online, but then I don't do them. (I tried that, early in the pandemic.) 3. DO NOT treat exercise as a priority. Because then it is subject to your other priorities. Instead, make it a habit. You don't schedule brushing your teeth, and it is never traded off for other activities. You just do it when you're supposed to. When circumstances pull me away from my routine (pandemic, extended family emergency), I feel like shit. My joints get creaky. Certain muscles start hurting. I have no energy. This all goes away once I return to my exercise routine. I hate it, but I love having done it -- I feel so much better in general. The high point of my day is when I am walking OUT of the gym.
- soared 6y ago
  Step 1 is actually finding the things that work for you. Your step 2 is the exact opposite of what works for me. Mine would be: 2. Find a way to work out by yourself, where no one else is aware. Cycling makes this incredibly easy, but I also drive back to the office at 7pm to use the empty gym for weightlifting. I work hardest when I’m only accountable to myself. 3. Find why you like exercise. I love it when I’m already stressed out, but if life is fine and easy I don’t excessive. Create stress so that working out can resolve it.
  - Jtsummers 6y ago
    And for someone in between. I can run or bike solo every day and push myself to new personal records (though I never did break the 23 minute barrier on a 5k run). But strength training (primarily bodyweight) and yoga (picked up after a back injury left me crippled for a good chunk of a year), for me, require some other factor for me to stick with it for more than a month or so at a time (which is better than none, but doesn't help me get where I want to be). Taking a class got me to push myself much further and harder than I ever did solo, and these days I'm making do with online classes because they keep me going in a similar way (though without the same social commitment since it's not actually social).
Guthur 6y ago
I started doing resistance training (amateur powerlifting) about 7 years ago and have found a number of things that keeps it going for me. * Routine is what makes it stick, if my goal is to do three days a week and miss the first day I often times end up skipping the week. But once I've gone that first day it's easier to maintain the rest of the week and to keep that going in subsequent weeks. * Exercising for exercises sake is a bad motivator (for me at least). I like powerlifting because I can see programmable gains; I can easily gamify it for myself. * Rest is important you need energy to exercise and if you don't rest properly it can become too much of a drain. I'm a big fan of powerlifting, it's something you can easily do alone but also share ideas on forms and programs with people if you wish. The health benefits are good as well both mentally and physically.
99_00 6y ago
It's not because some people don't like exercising?
ubertoop 6y ago
Fellow programmers - If you have a standing desk but find it difficult to stand for hours, I highly recommend an under desk treadmill. I picked up a Treadly treadmill a few years ago and have logged hundreds of miles of walking while programming. It's thin and can easily slide under my bed, or be propped up against a wall when not in use.
- jacksonkmarley 6y ago
  That is a pretty cool idea. I would never consider standing still at a standing desk (uncomfortable for me), but walking would make it bearable at least for a while. Probably couldn't do it all day though.
  - ubertoop 6y ago
    I don't do it all day either. I usually try to get a minimum of 3 walking hours per day. So in an 8 hour day, those can be any time. The rest of the day I sit.
- elboru 6y ago
  Do you walk while typing? Or only while reading/thinking? If you walk while typing is it difficult?
  - ubertoop 6y ago
    I walk while typing. It's not difficult. What I DON'T walk while doing is - really cognitively challenging tasks OR learning something difficult/new, because that is markedly more difficult while walking. If I really need to focus because a task is well outside of my comfort zone then I will almost always be sitting. Luckily, software development isn't always that kind of work (though it often is!)
dukeofdoom 6y ago
For those that hate running, I recommend trying rollerblading. Its much less strenuous so you can go further, and faster and if you go at speed, it can be a little like solving a puzzle avoiding obstacles or people. Just buy good rollerblades. IF you get good, you can do stuff like this: https://www.youtube.com/watch?v=cMjvgsHBfvc https://www.youtube.com/watch?v=cMjvgsHBfvc Kayaking is also a great workout to try in the summer. You get to discover new worlds, from a new perspective. Kind of like a video game. So it doesn't even feel like exercise. Sunsets on the water are absolutely beautiful. Bring a friend or a camera and you can get some awesome shots of birds too.
- abledon 6y ago
  yeah our knee joints have evolved to be pretty fragile compared to other parts of the body... save those knees when your 50 to 90 years old!
  - jeltz 6y ago
    As a runner I wouldn't say knees are particularly fragile, my knees can take a lot of beating, more than my shins, ankles or feet. Additionally the body operates on use it or lose it so to maintain healthy knees you need to either walk long distances (e.g. hiking) or run.
- godtoldmetodoit 6y ago
  Any brands or features to look out for in rollerblades?
  - dukeofdoom 6y ago
    I personally buy the brand K2, which is probably midrange price. But are very good quality. About $300-$400. I would stick to 4 wheel kind, 110 mm wheel size. The blades with the small wheels don't go as fast. They are more for street or hockey playing. The 3 wheel rollerblades can have larger wheels but are less stable, and harder to learn on and to stop. Best place to learn is on flat bike trails. You will get some pain in your feet the first time you go out. This is normal. It will totally go away. If you use them a lot like I do, eventually your wheels will wear out. The harder rated wheels last longer. Better bearings will let you glide longer and its more enjoyable. Occasionally oiling the bearings and flipping the wheels will help them last. Since the lockdowns, inline skates are hard to get locally and even online. Possibly more demand, and manufacturing issues.
disposekinetics 6y ago
If exercise hurts, and I mean the bad kind of hurt, go see a doctor. I thought I was lazy and if I just did it more I would push through, that isn't necessarily the case. A doctor can help you find exercise that works for you.
egman_ekki 6y ago
> Hadza individuals are about 12 times more active than the average American or European. I find it hard to believe that these people make 60k steps daily, on average. Even if they make 2 steps a second, thats solid 8+ hours of rather brisk walking. If they walk more leisurely (not to mention gather something), it can easily be 10-12 hours of walking, unless I'm missing something.
- canofbars 6y ago
  I tried to do the math as well and I can't see how 60k steps on average works. From what I can see online your 2 steps per second is somewhat on the slow end but even at an ideal speed (apparently 180 steps per minute / 3 per second) you are still looking at 5.5 hours of running. This seems achievable for someone very fit who wants to burn the weekend on an ultra long distance run but there is no way they are doing this daily.
- LorenPechtel 6y ago
  Yup. Twice I have done 12 hours of pretty much solid walking, although some of it was pretty slow (fairly steep + around 11,500' and of course I had my pack) and my Fitbit says I haven't broken 50k. I gathered nothing, stopped only to eat or because I had to catch my breath (5000' of climb).
- Jtsummers 6y ago
  I was curious about the math for this so I found one of my high step count days. It was 40k steps with 34.6km ran/walked, so 60k steps would be around 47-48km, let's round up to 50km. A 5km/hour pace is actually more of a stroll (for me) so 10 hours would be the high end for me for walking 60k steps. I wouldn't be able to bring it down to 5 hours without getting into a jogging or slow run pace (10km/hour), though at the time I probably could've done that (I was running long distances regularly. So for me a 60k day suggests 7.5-10 hours of walking. I looked at some other high step count days (25-35k) days and they show similar numbers to that one.
dukeofdoom 6y ago
How to Trick Your Brain to Like Doing Hard Things – Atomic Habits by James Clear https://www.youtube.com/watch?v=o7w5r5PfBKo https://www.youtube.com/watch?v=o7w5r5PfBKo
grenoire 6y ago
I've started exercising around the time the lockdown started. I had been doing some occasional bouldering for a couple months before that, but starting lifting, then starting more seriously (3 times a week at least, plus miscellaneous training on off days) has really been life changing. I am so much more energised, feel so much healthier (whatever that means) overall. I'm pretty happy I started early, but can't stop wishing I had started even earlier. I recommend the HN crowd especially to give bouldering a try. It's climbing with a higher emphasis on power and puzzle-solving. Incredibly addicting, has a great feedback and gratification loop!
- Fricken 6y ago
  Climber here, can confirm. I have never had to dig deep or play little tricks with myself to find the motivation to climb once the habit is established. I'm always looking forward to my next session, it's an intrinsically motivating activity. I've never been able to keep up a regular running or weightlifting routine for more than a couple months.
  - hasbot 6y ago
    Climbing is an awesome sport. I used to occasionally climb w/ a guy in his 70's. I'm 56 now and hope I can climb for another 20 years. The big problem is lack of access. With the pandemic gyms are closed. The few climbing spots around here are hours away. I don't have the space now, but the house I'm designing now will have space for a climbing wall or Kilter board.
- deleted 6y ago
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throw7 6y ago
"Do mostly cardio, but also some weights." Disagree. I'd recommend the opposite, do mostly weights and some cardio. You don't need to buy equipment, barbells etc., bodyweight exercises is weight/strength training. However, both should be done! Cardio is good for your heart. But it's easy and healthy enough to maintain a good aerobic fitness just once a week. Weight training keeps you burning calories and I think strength is more practical/useful in our day to day lives, thus having a greater impact on your psyche. Bottomline, something is better than nothing. And if you love running... go for it.
- brandonmenc 6y ago
  Cardio gains diminish faster than resistance training gains, so the recommendation of "mostly cardio, some weights" is likely correct for general health, and I say this as someone who lifts weights more than I do cardio.
- dunefox 6y ago
  Kettlebells are the perfect solution for this, in my opinion. It's insane how much exercise I get out of them in a short amount of time.
  - pbrb 6y ago
    I second this. Something as basic as the simple and sinister program is all you need. Or HIIT-ish calisthenics if you don't have kettlebells. I know that weights are better than cardio, but cardio has major benefits for me that I can't ignore. Stress melts off, and I feel much more clear minded + focused with regular cardio. It also seems to keep my metabolism really high. I'm in my late 30s and eat like a teenager (in quantity of food) while staying lean with decent muscle mass.
    - hawktheslayer 6y ago
      Agree with you both. I have 3 kettlebells (1, 1.5 and 2 poods) and a yoga mat right outside my back door and it eliminates all my excuses. Even on low motivation mornings I can still bang out 40 swings and some snatches. And it's the perfect thing before coffee/work.
tidepod12 6y ago
Lots of great discussion in these comments about the topic at hand (exercising), which is great, but the article is actually about a book titled "Exercised" and I don't see any comments at all about the book. Has anyone read and have a review of the book? I'm curious to hear other's thoughts on if its worth picking up.
- bo1024 6y ago
  The book just came out a few days ago. You can see a talk about the book's topics by the author here: https://www.youtube.com/watch?v=LbgukiJy6hY https://www.youtube.com/watch?v=LbgukiJy6hY
koolk3ychain 6y ago
One hard lesson that quarantine taught me is how important eating protein rich meals and committing to any amount of exercise in the morning and mid-day is. Even 10-20 pushups and a few leg lifts drastically improves my energy and focus - certainly helps deal with frustrated anxious energy that sometimes comes with having difficulty focusing or being locked inside for a while. I might notice this more than others since I'm very ADHD but I hope to keep up with this routine one stay at home orders start to relax a bit.
chaostheory 6y ago
The problem is having to commit in the 1st place. In many VR games, it’s near impossible not to do any physical activity. I find my males more consistent in working out with VR video games vs a traditional workout. The only downside is that VR workouts are cardio only
demifiend 6y ago
I got into better shape during lockdown by buying secondhand kettlebells and working with them with my laptop mic muted during conference calls where I'm expected to listen without saying anything.
- tra3 6y ago
  That’s an amazing idea. I find I’m just pacing back and forth , kitchen to living room. That’s the only way I can focus on long boring zooms.
Vishal_TE 6y ago
> 3. DO NOT treat exercise as a priority. Because then it is subject to your other priorities. Instead, make it a habit. This is the key to making it work. It's not about commitment, it's about making a part of your daily routine, like brushing your teeth. Commitments are easy to break, habits are easy to keep.
radu_floricica 6y ago
A thing I realized recently is that the first 10-15 minutes of exercise per day are not for fitness, but for health. If you don't even do that, you're just getting less and less healthy. This also explains the different advice we see here on cardio vs weights. For those first 10 minutes or so you're probably better off with cardio - you want a systemic exercise. After that, resistance training all the way. Also if you do enough resistance training (say 20-30 minutes per day or more), you can skip cardio altogether.
hermitcrab 6y ago
Most approaches to losing weight require too much willpower. I have not got a lot of willpower. I wrote about my approach back in 2011: https://successfulsoftware.net/2011/10/30/losing-weight-with-a-minimum-of-willpower/ https://successfulsoftware.net/2011/10/30/losing-weight-with... And how to build a garden gym: https://successfulsoftware.net/2015/12/17/how-to-build-a-gym-in-your-garden/ https://successfulsoftware.net/2015/12/17/how-to-build-a-gym... I have been finding it hard recently with pandemic/xmas/birthday. But I do still manage to get into 31 inch waist jeans in mid-fifties.
riantogo 6y ago
For success with exercising try making it a habit first before you chase any exercise related goals (reps, weight lifted, calories burnt, distance etc.). Get a tracking app to keep track of the days you are showing up (Google calendar app has one built in called Goals). Show up daily. Did only 3 pushups? Bench pressed only 40 pounds? Walked only half a mile? All good. The only thing matters is that you showed up. If you need a metric to keep motivated, track streaks. Once the habit takes hold you will magically improve the type of exercises that you do and enjoy. You will see improvement in health and mood. The positive feedback cycle will push you further. Good luck.
dirtyid 6y ago
If there was more research into anabolics / safer steroids it would go a long way into getting people motivated withvisible short term results. Maintenance is easier when there's gains to maintain.
alexpetralia 6y ago
Are you lazy? Do you hate working out? Do you want to spend the least amount of time exercising as possible? If you are a programmer, this may be you! It is certainly me. For the algorithm junkies, I present you with an efficient algorithm for working out. It is based on a well-written, concise guide from one of my close friends on high-intensity interval training (HIIT): https://www.notion.so/So-Many-Gains-So-Little-Time-Effective-Strength-in-Minimal-Time-Version-0-6-d6a8b7cd00e748dc948b4147cec3b6a7 https://www.notion.so/So-Many-Gains-So-Little-Time-Effective... The pitch is: muscle mass is very important to quality of life and longevity. No, you don't have to be a gym rat, working out 5 days a week to get a toned body. My friend argues (with much research) that you basically need to work out once, maybe twice a week - VERY HARD - to cover your weight lifting needs. Cardio is separate but need not be excessive (e.g. run twice a week for 20 mins + get up and go for a walk everyday). If you're serious about this just once a week, you'll by and large get the results you're after.
amriksohata 6y ago
An article that talks to much about the need of exercise but so little about diet and food. Watch "fed up", the most part of it is your diet, exercise is required, but not as much as a good diet thats refined sugar/processed free.

207 points by Hooke 6y ago

choeger 6y ago

I wonder how many people have been forced into a "sedentary" life style by COVID-19...

Insanity 6y ago
I tried to replace going to the gym by working out at home, invested in some weights etc. But at the end of the day, my motivation to work out at home is much lower.
- bionsystem 6y ago
  Same here. I kinda liked swimming but now that pools are closed, apart from a short walk at lunch time (we have curfew in the evening) I don't do anything. Tried yoga but always scared to hurt myself, also I have very little room in my apartment to move... I can't run also because of body pain. I'm surprised I only gained 4kg. But my whole body is itching and aching and I'm really feeling the effects of less physical activity.
  - jraby3 6y ago
    Try P90X. There is one X3 workout called The Warrior specifically designed for tight spaces. Look up Tony Horton on YouTube for some ideas.
Someone1234 6y ago
Outside medical complications caused by actually getting COVID-19, nobody. It is perfectly possible to get tons of exercise in your own home or apartment with no specific equipment. With an internet connection and free YouTube videos (dance, body weight training tutorials, et al) it is even pleasant. People often make a big song and dance about how they "need" that $400 bike or $1500 running machine, or "need" gym access to do anything. This is all a self-induced fiction (although marketers likely deserve blame here too). There might be limited truth for the top-1% of athletes who require highly regimented training routines; but for the general public nah. COVID didn't make you sedentary, you made you sedentary. PS - I too don't get enough exercise. I'm not throwing stones here. My point is that I don't blame COVID-19 for my own [bad] choices. I could freely exceed all recommendations if I choose to without stepping foot outside but I don't, and I have to live with that.
- readams 6y ago
  You can definitely still get a workout, and I get probably about as much exercise now as I did before. But I don't have anything like the same strength training equipment so I think I've definitely lost a lot of strength as I can't do any heavy lifting.
  - Someone1234 6y ago
    Did you lift above your total body weight before? Below that body weight exercises can maintain strength, and above that weighted vests can assist.
- balfirevic 6y ago
  Well, forced is maybe too strong of a word. If people have the kind of exercise they enjoy and do consistently but are now prevented from doing it - it's fair to say that they are sedentary due to COVID.
- boatsie 6y ago
  I hear this opinion on Reddit as well. Yes, it is possible to get "tons of exercise" on your own using body weight, but it is not the same as barbell strength training. You are much more limited because actual strength training is a somewhat scientific process of progressive overload--adding 2-5 pounds per workout to an exercise. You cannot do this easily/precisely with body weight exercises, and additionally there is a reason the barbell is shaped as it is--to maximize the ability to support and balance the weight. The argument that nobody "needs" gym access is akin to arguing nobody "needs" restaurants--they can all just cook their own food. Or nobody "needs" grocery stores--they can just grow/raise all their own food.
  - balfirevic 6y ago
    It's also not just about gyms. People who did sports (even if it was just playing badminton with buddies) have nothing that's even close.
    - 6y ago
watwut 6y ago
I do more sport then before. Sport requires time and mind to do it. I have both more then before.
random5634 6y ago
Quite a few - a big part of working out and sticking with it is social aspect for some - if you can get that - fun workout group - you are golden and chance of sticking with plan goes way up. Plenty of studies back this up [1] Comments that downplay this may not be from folks with fun and healthy workout patterns Anyways - at least for me it’s been disruptive https://experiencelife.com/article/strength-in-numbers-the-importance-of-fitness-buddies/ https://experiencelife.com/article/strength-in-numbers-the-i...
- watwut 6y ago
  People who do exercise regularly even if fun friends group is not available do have healthy workout patterns. And if they do it long term likely do have fun for them pattern. Yes, friends group help with motivation. But if you are completely dependent on them, your exercise pattern will break with any larger lifestyle changes - like when you travel or when you have kids or when friends don't have time anymore.
psychomugs 6y ago
I was already fairly active before COVID (distance running 4-5 times/week) but actually became even more active after picking skateboarding back up a few months into quarantine. Several of my friends also started exercising more, though the ones that lifted lost some gains but broke through plateaus once they were able to get back in. Echoing other sentiments here, if exercise is important enough you'll carve out the time for it no matter the circumstance.
spaetzleesser 6y ago
For me it’s the opposite. I can spend the time usually spent sitting in a car( which is very bad for my back) being more active.

itsagavin 6y ago

Marijuana was pivotal to me being able to live a life of daily exercise. I dropped 140lbs and run a daily 8k on trails from being extremely obese in the span of 2 years. If it is legal for you to try it I highly recommend it for its ability to help you push through mental blocks and it's appreciable aid in recovery.

bonestamp2 6y ago
What was your cannabis regimen? Smoke, edibles, what strain, how much, how often?
- mckirk 6y ago
  Honestly, I love the fact that we live in an age where this is simultaneously a very good question and also quite hilarious.
JPKab 6y ago
How do you consume the weed for your runs and exercise in general? Edibles, smoke, or vaping? Just wondering.
- itsagavin 6y ago
  To clarify preworkout I use .15-.2 of a gram of extract smoked out of a quartz nail and water pipe. I use a similar amount in the evening. I no longer combust any flower and breath much easier because of it. I did use RSO an edible concentrate on the begining to get through the pain in the evening I was eating 150mg-200mg thc in a gelcap in the evening. Vape cartridges are an option but I've never found one I liked. It's fair to not I have a very high tolerance and most people would not know I was under the influence, most people could use far less.
  - rriepe 6y ago
    For the uninitiated: .2g of extract has as much THC as a typical full-sized 1g joint.

andygcook 6y ago

Anectdata of one: Once Covid forced my startup to WFH, I started doing body weight exercise and using some cheap resistance bands I bought when I would have otherwise been commuting. Previously, I’d been a runner doing 3ish runs a week. I can’t tell you how much more energy and mental focus I have now that I’ve put on more muscle and am stronger. The biggest change I made to get into the habit as a founder was giving myself the mental permission to work out instead of feeling like I should be working. And I’ve found that even with the time dedicated to exercise, I tend to get more done because I’m more focused. Lowering the barrier to entry with home equipment really helped me.

bonestamp2 6y ago
Did you find any body weight videos, books, or articles that you would recommend?
- andygcook 6y ago
  I liked most of the content from AthleanX. Here’s a body weight highlight real: https://www.youtube.com/watch?v=xKNIYblazQg https://www.youtube.com/watch?v=xKNIYblazQg The host is informative without being too bro-y. He also talks about the physiology behind muscle movements which I liked. The start to my routine was just alternating between a push day, pull day, and legs/cardio day with all body weight. I also worked in core exercise each day because I knew my abs were very weak. For the first two months I really couldn’t do much beyond body weight. Once my own weight wasn’t making me sore anymore, I layered on the bands. Sample push day: 3 x 12 tricep push-ups https://www.youtube.com/watch?v=rrq4_y_5vnA https://www.youtube.com/watch?v=rrq4_y_5vnA 3 x 12 wide grip push ups https://www.youtube.com/watch?v=rr6eFNNDQdU https://www.youtube.com/watch?v=rr6eFNNDQdU 3 x 12 pike push-ups (shoulders) https://www.youtube.com/watch?v=sposDXWEB0A https://www.youtube.com/watch?v=sposDXWEB0A Push-ups with a hold for 3 seconds With bands: Chest press https://www.youtube.com/watch?v=j3ccNPK-P4U https://www.youtube.com/watch?v=j3ccNPK-P4U Triceps https://www.youtube.com/watch?v=vCJaO-hCO2M https://www.youtube.com/watch?v=vCJaO-hCO2M Pull day - tough to do without bands or a bar: 3 x 12 Chin-ups (fingers facing you) 3 x 12 pull ups (fingers away from you) Then I used a 5 gallon water jug for one arm dumbbell rows Bands: This is a good video on back exercises for the bands https://www.youtube.com/watch?v=1-9f_tULVVo https://www.youtube.com/watch?v=1-9f_tULVVo Happy to answer more questions. I’m admittedly not a pro, but I’ve definitely got stronger without getting hurt using the above. My main recommendation would be to just start with your own body weight and get into the habit.

deleted 6y ago

[deleted]

staunch 6y ago

Okay, okay, fine HN. I'll go exercise. I was just about to!

meken 6y ago

I left my job a few months ago due to getting depressed from working from home so much. Since then, I’ve been searching for ways to “fill up the day”, as I’m not working for 8 hours anymore. I’ve been searching for some other “anchor” activity to base peripheral activities around. I’ve tried a bunch of things, but what seems sustainable so far is mostly doing physical activities. Between basketball, swimming, yoga, lifting, stretching, and skating, it’s a nice platter of (solo) things to do. This is the stuff I did all the time in my teens. I basically did none of it in my twenties. But after a decade, I’m getting back into it. It helps that’s I’m currently based in Florida where gyms are open. I view this time for me as a UBI pre-trial. What would I be doing in a world where I don’t have to work anymore? It’s a good question to ponder.

machiaweliczny 6y ago
I recommend trying more social activities like dancing, acroyoga, climbing or fighting(box, fencing, karate)

copperwater69 6y ago

A problem I had was letting perfect be the enemy of good. I wanted the perfect workout program and wait for my fridge to be stocked with the right foods, the day to be correct so my arms won't be tired when driving and my leg won't be too sore to push in the clutch. Eventually I just did it and sorted out those other details later. If you're in the same position I recommend immediate action. Like just go do 50 squats or 10 pushups or something. It feels good and in a month you won't have excuses for why you didn't start - you'll have progress.

spaetzleesser 6y ago
“A problem I had was letting perfect be the enemy of good” That seems to be a big problem in the West as far as healthy living goes. People often either do nothing or they get obsessed with finding ever better methods until they get exhausted and get back to doing nothing . A little of bit very pedestrian exercises and eating reasonably ok food goes a long way. No need for being perfect.
- ehnto 6y ago
  I think it's the west's obsession with exceptionalism in media. It can make people feel like nothing but perfect or better is good enough, and they can feel like others will think they are silly for trying yet not being perfect. Similar self sabotage happens when someone with good taste in a topic tries to get started in the topic themselves. They have the eye for what is good, and what they produce isn't good yet, so they give up. The best advice I can give for fitness is to hold a stubborn conviction that the gym is for getting fit, not being fit. You are exactly where you should be if getting fit is your goal, and almost everyone there was or is in the same boat.
cmiller1 6y ago
> and wait for my fridge to be stocked with the right food This also relates to another human brain screwup I was talking to a friend about recently. They wanted to learn to do something but were waiting to take a class when there were all sorts of good free learning resources available for that skill. Sometimes your mind doesn't want to do something and you rationalize "okay I'll do it when I have X Y and Z" but really you're trying to ignore the fact that the only thing holding you back is that you really don't feel like putting that work in, and having the perfect workout or starting a class won't necessarily change that. Sometimes we need to tell our brains to shut up and just do the thing.

larrik 6y ago

I personally think the problem most people run into is starting exercise and dieting at the same time. You should exercise to get healthier, and you should diet to lose weight. I'd start with one long before the other. For myself, I never got into exercising (for more than a month), but I DID lose 80 pounds in one go strictly by dieting. I do want to start, though...

CyberRabbi 6y ago

This is a book ad

univalent 6y ago

Get a dog or two. Large ones. Takes the decision out of your hands. I have to exercise twice a day if I don't want everything in my house destroyed.

wussboy 6y ago
This is incredibly effective. I've walked my dog several thousand times in the last 10 years, and that is several thousand times I absolutely would not have been out for a walk otherwise
elboru 6y ago
For me it has worked great with a small Chihuahua, she is a great companion on my daily walks, when I miss a day I feel I let both of us down.
littleninja 6y ago
Depends. Pre-COVID I was running 4-5x per week, was training up to a half marathon distance. I thought having a dog would help pass the time, motivate me to keep the habit, maybe keep me safe. The dog we adopted loves running, but play sprinting is not the same as endurance running. I want to complete this mile sub-10, she wants to mark every rock and pole on the block. She’d be much happier if she could run trails with me off-leash, though she can be wonderful on walks and does make walking a daily habit.

boatsie 6y ago

I went from pretty much never exercising in my life until I was 37 years old to working out 3 times/week missing only about 10 workouts in 3 years. I was completely sedentary, never played a competitive sport, was last place in my high schools "presidential fitness test". I still do not actually "enjoy" it, but I made it a habit and kept motivation to go because of two things: progress and goals. As a beginning lifter, you make ridiculous progress that seems absurd (adding weight and becoming stronger every other day) which to me was really an amazing sort of "hack". I plan to write more on how motivating this kind of linear progress is and how to form a habit around it. Now, even though I do not actually enjoy exercise, it has become a habit similar to brushing/flossing my teeth. Not particularly enjoyable, but something I just know I have to do.

WalterBright 6y ago
I don't enjoy lifting, but it's palatable if I put a movie on during the routine. I do enjoy running. It's the highlight of my day. Took about a year of 3x a week before it started becoming enjoyable. I'm no athlete, but I like the results.
- ubertoop 6y ago
  I'm similar - really don't enjoy lifting (but still do it), but absolutely look forward to and enjoy running. I've noticed a trend / correlation between people who are naturally thick / muscular tend to have that opposite disposition- they love lifting, and hate running.
throwaway201103 6y ago
Pretty much the same for me. I'm mid-50s. Never played sports, never exercised. Wasn't terribly overweight but very "soft." Started lifting weights about 18 months ago. Only exercise I've ever been able to stick with longer than a week or two.
greeneggs 6y ago
What will you do when you stop making progress? Once you get beyond the beginner level, progress will flatten out, and as you age it will go backward. As a runner, just slightly older than you, I am getting dramatically slower, and certainly haven't made positive progress in ~6 years.

lottin 6y ago

On this topic, I recommend reading (or listening to) Mark Rippetoe, a strength and conditioning coach from Wichita Falls, Texas, and author of Starting Strength: Basic Barbell Training. He's got quite a few videos on YT where he explains his views on strength training, exercise and its effects on human physiology. While he can be bit controversial sometimes, he's also clearly very knowledgeable about the subject and very well articulated.

superflit 6y ago
I have to second and recommend this. 42 years. Obese. Started doing this regimen. Gained 10 pounds but got skinner. I was so out of shape that I almost did not have muscle, just fat. Once I started doing my posture got better, sleep and everything. I hate doing it but I love the results.
- zimmern 6y ago
  Hate hate hate starting strength, been doing it 4 years, you will hate it as much as anything in your life. But the results are fantastic!
oliyoung 6y ago
5x5 was, and still is, the most important exercise plan I've ever done. Both of them (SS & 5x5) are simple, clear and effective. https://outlift.com/starting-strength-vs-stronglifts-5x5/ https://outlift.com/starting-strength-vs-stronglifts-5x5/
brandonmenc 6y ago
imo Starting Strength is overrated, especially if you're just looking to improve health. Not everyone needs to powerlift. My go-to for science-based, reasonable exercise and diet advice is Renaissance Periodization. Nearly everyone on their team holds a PhD, does active research, and trains or competes at an elite level: https://renaissanceperiodization.com/team https://renaissanceperiodization.com/team
- scruple 6y ago

geophile 6y ago

I hate exercising, but I do it religiously. I am 64 years old, and in the best shape of my life. Same weight (and weight distribution!) as in college, good muscle tone. I think three things were critical, for me: 1. Absolutely no soft drinks at all. Not with sugar, not with artificial sweeteners. Nothing. Just seltzer. I used to drink a LOT of Dr. Pepper, and was told that they were contributing to my frequent kidney stones. So I stopped cold turkey, 30 years ago. I've had, I think, two Dr. Peppers since then. (I try to avoid processed foods in general, but I'm not a fanatic.) 2. Find an exericse regimen that requires you to show up, on time, and be accountable to others. I want a trainer to tell me what to do, turn off my brain, and just do it. That external accountability is crucial. I could find crossfit routines online, but then I don't do them. (I tried that, early in the pandemic.) 3. DO NOT treat exercise as a priority. Because then it is subject to your other priorities. Instead, make it a habit. You don't schedule brushing your teeth, and it is never traded off for other activities. You just do it when you're supposed to. When circumstances pull me away from my routine (pandemic, extended family emergency), I feel like shit. My joints get creaky. Certain muscles start hurting. I have no energy. This all goes away once I return to my exercise routine. I hate it, but I love having done it -- I feel so much better in general. The high point of my day is when I am walking OUT of the gym.

soared 6y ago
Step 1 is actually finding the things that work for you. Your step 2 is the exact opposite of what works for me. Mine would be: 2. Find a way to work out by yourself, where no one else is aware. Cycling makes this incredibly easy, but I also drive back to the office at 7pm to use the empty gym for weightlifting. I work hardest when I’m only accountable to myself. 3. Find why you like exercise. I love it when I’m already stressed out, but if life is fine and easy I don’t excessive. Create stress so that working out can resolve it.
- Jtsummers 6y ago
  And for someone in between. I can run or bike solo every day and push myself to new personal records (though I never did break the 23 minute barrier on a 5k run). But strength training (primarily bodyweight) and yoga (picked up after a back injury left me crippled for a good chunk of a year), for me, require some other factor for me to stick with it for more than a month or so at a time (which is better than none, but doesn't help me get where I want to be). Taking a class got me to push myself much further and harder than I ever did solo, and these days I'm making do with online classes because they keep me going in a similar way (though without the same social commitment since it's not actually social).

Guthur 6y ago

I started doing resistance training (amateur powerlifting) about 7 years ago and have found a number of things that keeps it going for me. * Routine is what makes it stick, if my goal is to do three days a week and miss the first day I often times end up skipping the week. But once I've gone that first day it's easier to maintain the rest of the week and to keep that going in subsequent weeks. * Exercising for exercises sake is a bad motivator (for me at least). I like powerlifting because I can see programmable gains; I can easily gamify it for myself. * Rest is important you need energy to exercise and if you don't rest properly it can become too much of a drain. I'm a big fan of powerlifting, it's something you can easily do alone but also share ideas on forms and programs with people if you wish. The health benefits are good as well both mentally and physically.

99_00 6y ago

It's not because some people don't like exercising?

ubertoop 6y ago

Fellow programmers - If you have a standing desk but find it difficult to stand for hours, I highly recommend an under desk treadmill. I picked up a Treadly treadmill a few years ago and have logged hundreds of miles of walking while programming. It's thin and can easily slide under my bed, or be propped up against a wall when not in use.

jacksonkmarley 6y ago
That is a pretty cool idea. I would never consider standing still at a standing desk (uncomfortable for me), but walking would make it bearable at least for a while. Probably couldn't do it all day though.
- ubertoop 6y ago
  I don't do it all day either. I usually try to get a minimum of 3 walking hours per day. So in an 8 hour day, those can be any time. The rest of the day I sit.
elboru 6y ago
Do you walk while typing? Or only while reading/thinking? If you walk while typing is it difficult?
- ubertoop 6y ago
  I walk while typing. It's not difficult. What I DON'T walk while doing is - really cognitively challenging tasks OR learning something difficult/new, because that is markedly more difficult while walking. If I really need to focus because a task is well outside of my comfort zone then I will almost always be sitting. Luckily, software development isn't always that kind of work (though it often is!)

dukeofdoom 6y ago

For those that hate running, I recommend trying rollerblading. Its much less strenuous so you can go further, and faster and if you go at speed, it can be a little like solving a puzzle avoiding obstacles or people. Just buy good rollerblades. IF you get good, you can do stuff like this: https://www.youtube.com/watch?v=cMjvgsHBfvc https://www.youtube.com/watch?v=cMjvgsHBfvc Kayaking is also a great workout to try in the summer. You get to discover new worlds, from a new perspective. Kind of like a video game. So it doesn't even feel like exercise. Sunsets on the water are absolutely beautiful. Bring a friend or a camera and you can get some awesome shots of birds too.

abledon 6y ago
yeah our knee joints have evolved to be pretty fragile compared to other parts of the body... save those knees when your 50 to 90 years old!
- jeltz 6y ago
  As a runner I wouldn't say knees are particularly fragile, my knees can take a lot of beating, more than my shins, ankles or feet. Additionally the body operates on use it or lose it so to maintain healthy knees you need to either walk long distances (e.g. hiking) or run.
godtoldmetodoit 6y ago
Any brands or features to look out for in rollerblades?
- dukeofdoom 6y ago
  I personally buy the brand K2, which is probably midrange price. But are very good quality. About $300-$400. I would stick to 4 wheel kind, 110 mm wheel size. The blades with the small wheels don't go as fast. They are more for street or hockey playing. The 3 wheel rollerblades can have larger wheels but are less stable, and harder to learn on and to stop. Best place to learn is on flat bike trails. You will get some pain in your feet the first time you go out. This is normal. It will totally go away. If you use them a lot like I do, eventually your wheels will wear out. The harder rated wheels last longer. Better bearings will let you glide longer and its more enjoyable. Occasionally oiling the bearings and flipping the wheels will help them last. Since the lockdowns, inline skates are hard to get locally and even online. Possibly more demand, and manufacturing issues.

disposekinetics 6y ago

If exercise hurts, and I mean the bad kind of hurt, go see a doctor. I thought I was lazy and if I just did it more I would push through, that isn't necessarily the case. A doctor can help you find exercise that works for you.

egman_ekki 6y ago

> Hadza individuals are about 12 times more active than the average American or European. I find it hard to believe that these people make 60k steps daily, on average. Even if they make 2 steps a second, thats solid 8+ hours of rather brisk walking. If they walk more leisurely (not to mention gather something), it can easily be 10-12 hours of walking, unless I'm missing something.

canofbars 6y ago
I tried to do the math as well and I can't see how 60k steps on average works. From what I can see online your 2 steps per second is somewhat on the slow end but even at an ideal speed (apparently 180 steps per minute / 3 per second) you are still looking at 5.5 hours of running. This seems achievable for someone very fit who wants to burn the weekend on an ultra long distance run but there is no way they are doing this daily.
LorenPechtel 6y ago
Yup. Twice I have done 12 hours of pretty much solid walking, although some of it was pretty slow (fairly steep + around 11,500' and of course I had my pack) and my Fitbit says I haven't broken 50k. I gathered nothing, stopped only to eat or because I had to catch my breath (5000' of climb).
Jtsummers 6y ago
I was curious about the math for this so I found one of my high step count days. It was 40k steps with 34.6km ran/walked, so 60k steps would be around 47-48km, let's round up to 50km. A 5km/hour pace is actually more of a stroll (for me) so 10 hours would be the high end for me for walking 60k steps. I wouldn't be able to bring it down to 5 hours without getting into a jogging or slow run pace (10km/hour), though at the time I probably could've done that (I was running long distances regularly. So for me a 60k day suggests 7.5-10 hours of walking. I looked at some other high step count days (25-35k) days and they show similar numbers to that one.

dukeofdoom 6y ago

How to Trick Your Brain to Like Doing Hard Things – Atomic Habits by James Clear https://www.youtube.com/watch?v=o7w5r5PfBKo https://www.youtube.com/watch?v=o7w5r5PfBKo

grenoire 6y ago

I've started exercising around the time the lockdown started. I had been doing some occasional bouldering for a couple months before that, but starting lifting, then starting more seriously (3 times a week at least, plus miscellaneous training on off days) has really been life changing. I am so much more energised, feel so much healthier (whatever that means) overall. I'm pretty happy I started early, but can't stop wishing I had started even earlier. I recommend the HN crowd especially to give bouldering a try. It's climbing with a higher emphasis on power and puzzle-solving. Incredibly addicting, has a great feedback and gratification loop!

Fricken 6y ago
Climber here, can confirm. I have never had to dig deep or play little tricks with myself to find the motivation to climb once the habit is established. I'm always looking forward to my next session, it's an intrinsically motivating activity. I've never been able to keep up a regular running or weightlifting routine for more than a couple months.
- hasbot 6y ago
  Climbing is an awesome sport. I used to occasionally climb w/ a guy in his 70's. I'm 56 now and hope I can climb for another 20 years. The big problem is lack of access. With the pandemic gyms are closed. The few climbing spots around here are hours away. I don't have the space now, but the house I'm designing now will have space for a climbing wall or Kilter board.
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throw7 6y ago

"Do mostly cardio, but also some weights." Disagree. I'd recommend the opposite, do mostly weights and some cardio. You don't need to buy equipment, barbells etc., bodyweight exercises is weight/strength training. However, both should be done! Cardio is good for your heart. But it's easy and healthy enough to maintain a good aerobic fitness just once a week. Weight training keeps you burning calories and I think strength is more practical/useful in our day to day lives, thus having a greater impact on your psyche. Bottomline, something is better than nothing. And if you love running... go for it.

brandonmenc 6y ago
Cardio gains diminish faster than resistance training gains, so the recommendation of "mostly cardio, some weights" is likely correct for general health, and I say this as someone who lifts weights more than I do cardio.
dunefox 6y ago
Kettlebells are the perfect solution for this, in my opinion. It's insane how much exercise I get out of them in a short amount of time.
- pbrb 6y ago
  I second this. Something as basic as the simple and sinister program is all you need. Or HIIT-ish calisthenics if you don't have kettlebells. I know that weights are better than cardio, but cardio has major benefits for me that I can't ignore. Stress melts off, and I feel much more clear minded + focused with regular cardio. It also seems to keep my metabolism really high. I'm in my late 30s and eat like a teenager (in quantity of food) while staying lean with decent muscle mass.
  - hawktheslayer 6y ago
    Agree with you both. I have 3 kettlebells (1, 1.5 and 2 poods) and a yoga mat right outside my back door and it eliminates all my excuses. Even on low motivation mornings I can still bang out 40 swings and some snatches. And it's the perfect thing before coffee/work.

tidepod12 6y ago

Lots of great discussion in these comments about the topic at hand (exercising), which is great, but the article is actually about a book titled "Exercised" and I don't see any comments at all about the book. Has anyone read and have a review of the book? I'm curious to hear other's thoughts on if its worth picking up.

bo1024 6y ago
The book just came out a few days ago. You can see a talk about the book's topics by the author here: https://www.youtube.com/watch?v=LbgukiJy6hY https://www.youtube.com/watch?v=LbgukiJy6hY

koolk3ychain 6y ago

One hard lesson that quarantine taught me is how important eating protein rich meals and committing to any amount of exercise in the morning and mid-day is. Even 10-20 pushups and a few leg lifts drastically improves my energy and focus - certainly helps deal with frustrated anxious energy that sometimes comes with having difficulty focusing or being locked inside for a while. I might notice this more than others since I'm very ADHD but I hope to keep up with this routine one stay at home orders start to relax a bit.

chaostheory 6y ago

The problem is having to commit in the 1st place. In many VR games, it’s near impossible not to do any physical activity. I find my males more consistent in working out with VR video games vs a traditional workout. The only downside is that VR workouts are cardio only

demifiend 6y ago

I got into better shape during lockdown by buying secondhand kettlebells and working with them with my laptop mic muted during conference calls where I'm expected to listen without saying anything.

tra3 6y ago
That’s an amazing idea. I find I’m just pacing back and forth , kitchen to living room. That’s the only way I can focus on long boring zooms.

Vishal_TE 6y ago

> 3. DO NOT treat exercise as a priority. Because then it is subject to your other priorities. Instead, make it a habit. This is the key to making it work. It's not about commitment, it's about making a part of your daily routine, like brushing your teeth. Commitments are easy to break, habits are easy to keep.

radu_floricica 6y ago

A thing I realized recently is that the first 10-15 minutes of exercise per day are not for fitness, but for health. If you don't even do that, you're just getting less and less healthy. This also explains the different advice we see here on cardio vs weights. For those first 10 minutes or so you're probably better off with cardio - you want a systemic exercise. After that, resistance training all the way. Also if you do enough resistance training (say 20-30 minutes per day or more), you can skip cardio altogether.

hermitcrab 6y ago

Most approaches to losing weight require too much willpower. I have not got a lot of willpower. I wrote about my approach back in 2011: https://successfulsoftware.net/2011/10/30/losing-weight-with-a-minimum-of-willpower/ https://successfulsoftware.net/2011/10/30/losing-weight-with... And how to build a garden gym: https://successfulsoftware.net/2015/12/17/how-to-build-a-gym-in-your-garden/ https://successfulsoftware.net/2015/12/17/how-to-build-a-gym... I have been finding it hard recently with pandemic/xmas/birthday. But I do still manage to get into 31 inch waist jeans in mid-fifties.

riantogo 6y ago

For success with exercising try making it a habit first before you chase any exercise related goals (reps, weight lifted, calories burnt, distance etc.). Get a tracking app to keep track of the days you are showing up (Google calendar app has one built in called Goals). Show up daily. Did only 3 pushups? Bench pressed only 40 pounds? Walked only half a mile? All good. The only thing matters is that you showed up. If you need a metric to keep motivated, track streaks. Once the habit takes hold you will magically improve the type of exercises that you do and enjoy. You will see improvement in health and mood. The positive feedback cycle will push you further. Good luck.

dirtyid 6y ago

If there was more research into anabolics / safer steroids it would go a long way into getting people motivated withvisible short term results. Maintenance is easier when there's gains to maintain.

alexpetralia 6y ago

Are you lazy? Do you hate working out? Do you want to spend the least amount of time exercising as possible? If you are a programmer, this may be you! It is certainly me. For the algorithm junkies, I present you with an efficient algorithm for working out. It is based on a well-written, concise guide from one of my close friends on high-intensity interval training (HIIT): https://www.notion.so/So-Many-Gains-So-Little-Time-Effective-Strength-in-Minimal-Time-Version-0-6-d6a8b7cd00e748dc948b4147cec3b6a7 https://www.notion.so/So-Many-Gains-So-Little-Time-Effective... The pitch is: muscle mass is very important to quality of life and longevity. No, you don't have to be a gym rat, working out 5 days a week to get a toned body. My friend argues (with much research) that you basically need to work out once, maybe twice a week - VERY HARD - to cover your weight lifting needs. Cardio is separate but need not be excessive (e.g. run twice a week for 20 mins + get up and go for a walk everyday). If you're serious about this just once a week, you'll by and large get the results you're after.

amriksohata 6y ago

An article that talks to much about the need of exercise but so little about diet and food. Watch "fed up", the most part of it is your diet, exercise is required, but not as much as a good diet thats refined sugar/processed free.