How Do You Keep Fit While WFH

OzFrugie on 19/03/2023 - 16:32
Last edited 19/03/2023 - 16:53

Hi all,

I am lucky enough to be allowed work from home/remotely most of the weekdays.
For those of you who are in the same position, how do you keep your fitness level?
I feel that my fitness is getting worse after nearly 3 years WFH.

I tried to get out each day for at least 15-20 mins walk but I feel it's not enough.
Joining gym is an option but I feel I may not make the most of it and it's not particularly cheap.

Thinking of doing some workout at home and follow training videos in youtube or online instruction or whatever that I can follow to keep / increase my fitness.
Probably need to get an adjustable dumbell for those workouts.

What do you think? Any recommendations on program(s) to follow and where to get adjustable dumbell for home use?

Tia

Edit: treadmill (or the like) is not an option as I live in a unit

Education & Work

Comments

  • AustriaBargain on 19/03/2023 - 16:45
    +5

    Elliptical machine is what I would buy. It's low impact and you a turn the settings up to get a serious workout. You'd be crazy to go outside running in this heat.

    • fortune500 on 20/03/2023 - 12:23

      I agree with Eliptical. we turned our formal dining room into a proper gym and the most used machine is the eliptical (at least for me). Given I work from home now 99% of the time it works perfectly because in between meetings or where I have some time spare I jump on the eliptical and it gives an awesome full body workout. So even waking up late now or having other priorities is no longer an issue because once can just fit the training into the daily work schedule

  • Jimothy Wongingtons on 19/03/2023 - 16:46
    +6

    If tiktok is anything to go by, standing desk and walking pad lol

    15-20

    The recommendation is 30 min of medium intensity activity btw ..

    Otherwise maybe look at quest 2 with a workout app like les mills body combat. I’m usually stuffed by the end of the 30 min high intensity circuit. Then move on to do strength workout after.

    • AustriaBargain on 19/03/2023 - 21:22
      +2

      Walking is fine and all, but to get best bang for your efforts your heart should be pounding.

      • lost in transit on 19/03/2023 - 22:18
        +2

        Add hills and stairs…

        • AustriaBargain on 19/03/2023 - 22:19
          +1

          Yeah walking up hills or up and down stairs will get your heart going. It's been a long fat time since I looked it up, but I think maintaining above 80% your max heart rate is what you want for quality cardio?

          • duchy on 21/03/2023 - 21:03

            @AustriaBargain: I'd go with the MAF Method to determine the range within which it's good to be. I actually had to slow down occasionally.

      • bohn on 20/03/2023 - 08:40

        we go walking at about 7.2km/h and it seems to be good in this regard.

    • OzFrugie on 19/03/2023 - 21:40

      interesting suggestion with quest 2 VR.
      how much does the set up cost (device and app/subscription) ?

      • scrimshaw on 19/03/2023 - 22:01

        The Oculus Quest 2 is normally $629 from Amazon, it's best to buy using discounted Amazon Gift cards. Amazon gift cards that are loaded onto your amazon account doesn't expire.

        They do not normally get price reductions but Amazon will sometimes give you bonus promotional credit. These offers only happen once / twice a year though

        There is no subscription fee to use the Quest 2 and the games I mentioned (Beat Saber and Thrill) are a once-off purchase. There also exists fitness classes and games that are subscription-based but I personally don't use those.

        • OzFrugie on 19/03/2023 - 22:05

          Thanks. I am new to VR .. does the game loaded to the VR device itself? Does it need to be hooked up to (powerful) computer?

          • scrimshaw on 19/03/2023 - 22:12
            +2

            @OzFrugie: The games are downloaded to the Quest 2 headset and played without the use of PC. The headset can install up to 128GB / 256GB of games depending on which model you buy (note that the Quest 2 can also tether to a computer with Oculus Link, if you prefer to play VR games with higher fidelity)

          • goldiep on 20/03/2023 - 08:52
            +6

            @OzFrugie: Seriously - just treat it as part of your job and take the time to go for a walk. I take my work phone with me, reply to emails and the like. I found that if I didn't prioritise it, I didn't end up doing it (and worked longer). Gained 10kg it last 3 years, but slowly getting back.

            I've also found recently having a kettlebell in the office a good substitute during work hours. If I have to leave the office (toilet, food, etc.) I'll do 10x exercises (30 seconds of work) upon return. At the end of the day, I'm getting around 100 reps, and the kettlebell is an excellent resource to complete some compound exercise! I use both 16kg and 32kg bells, depending on what I'm doing. Gets the heart rate up!

            Again though, just do something… Even though I gained weight, the mental benefits are of more significance to me - getting out of my home (which is now my office too,) getting some fresh air and some sun!

            • OzFrugie on 20/03/2023 - 11:47

              @goldiep: Thanks for the tip mate. Yes definitely need to prioritise health over work. Just sometimes I am so absorbed with what Im doing and just want to keep doing till done.

              My main concern is not weight as such but general fitness level.
              For example, when I walk and or play occasional sport, I can now feel that I get tired/breathless much quicker than pre pandemic. Also, feel decrease in strength.
              Last year's blood test shows my bad cholesterol has gone up and used to have good level of it previously.

              • goldiep on 20/03/2023 - 12:53
                +1

                @OzFrugie: Yep! After 30, your body literally works against you, fitness wise!

                I practice BJJ too, but sometimes I'm to mentally tired to go to the dojo (and by not going, this again makes me fatigued, being a cyclic issue).

                Anything that gets the heartrate to helps!

      • mooney on 20/03/2023 - 18:37

        I STRONGLY support Quest 2 as fitness solution.

        Every day I use either Les Mills (one time buy) or FitXR (subscription)

        Since mid January I’ve lost 13 kilos. I do 30-50 mins a day.

        Few things to note.

        • You will need a better head strap than the one that comes with it. I use the Kiwi Design comfort head strap. Helps with stability and balance of the headset.

        • get hand grips for the controllers. Makes the punching motion feel much better (to me anyway)

        • It gets SWEATY. I use a combination of a headband and fan to keep my face somewhat cool during a session. This stops the lenses from fogging.

        Took me a little while to get past feeling like a nerd. Now I don’t care. It works. Closest thing to gamification of exercise I’ve found. I am destroyed at the end of the session but whilst I’m in it I’m not thinking how hard it is.

        • jerjergege on 21/03/2023 - 07:53

          What's wrong with feeling like a nerd?

          • mooney on 21/03/2023 - 10:13

            @jerjergege: Didn’t say there was anything wrong with it. More we all have different tolerances. Being an overweight 50 year old man, sweating working out wearing a VR headset definitely made me feel self conscious. YMMV.

            As I mentioned I got over it because it’s a great platform for exercise.

        • theguyrules on 21/03/2023 - 14:24
          +1

          Okay, that looks awesome. I might need to pick up a quest 2.

        • OzFrugie on 22/03/2023 - 21:47

          Wow good on you mate!

          I dont (seem to) have issue with weight as such (bmi is on normal range atm), but definitely feel sluggish, getting tired quicker and lose some strength..

          Im hoping if I get VR, it can help me with those issues? It wont be a cheap investment, but if it works and keep me motivated, then worth it for my fitness sake i guess!

          • theguyrules on 23/03/2023 - 11:35

            @OzFrugie: I have a Quest 1 from years back and occasionally play some games that give a decent workout but arent "fitness" specific, ie Beat Saber.
            If the games/apps click with you its a great way to get general fitness up for sure. It's fun, can be done inside in the aircon etc.

    • smpantsonfire on 19/03/2023 - 21:41
      +2

      I second the VR. Always buggered after lees mills. 30 minutes reckons 300+ calories. But if you are punching hard, it’ll be more.

      Beat saber also if you are swinging your arms around.

      • Jimothy Wongingtons on 19/03/2023 - 21:46
        +1

        Yep HUGGEEE difference when you are actively wanting to smash every target. Consistently aiming to be top of the room leaderboards now.

      • OzFrugie on 22/03/2023 - 21:49

        For people who have been doing VR fitness, do you feel you improve your strength as well? Or just more on fitness level/stamina/weight loss?

        • smpantsonfire on 23/03/2023 - 08:05

          Definitely only the latter. You could wear weighted bands or a vest, but it’s no substitute for weight training.

  • scrimshaw on 19/03/2023 - 16:50
    +5

    Second hand treadmill if you have the room for it in your house. https://www.ozbargain.com.au/node/754567

    If you don't room for bulky exercise equipment, maybe give VR a go. There are a bunch of VR games that will give you a surprising amount of exercise

    My favourite — probably beat saber. Lots of music tracks that you can purchase (or download for free) and Thrill of the Fight will make your arms sore in less than 20 mins.

    • n3ck3ntry8bort0rgasm on 19/03/2023 - 16:53
      +3

      There are a bunch of VR games that will give you a surprising amount of exercise(washingtonpost.com)

      A cheaper option for losing weight while having fun might be a Nintendo Switch with Ring fit.

      Edit: The bundle is currently $600 on Amazon AU 😭 https://www.amazon.com.au/Nintendo-Switch-Console-Adventure-…

      I thought the Switch was around $300 and the Ring Fit is only $100 on it's own.

      • AustriaBargain on 19/03/2023 - 21:23

        Yeah don't underestimate the humble pilates ring, it takes serious effort to bend it. Your arms will literally fall off the first time you use it.

    • OzFrugie on 19/03/2023 - 22:34

      these VR games while it increases your heart rate, and move your upper body by the look of it, do they also make your lower body a workout?

      • scrimshaw on 19/03/2023 - 23:01
        +2

        Only in the form of squats or lunges. The headset does not track your legs or feet, it only tracks your head and hand movement. So you'll perform vertical movements by way of crouching and squatting.

        https://www.reddit.com/r/OculusQuest2/comments/rwuu0c/vr_gam…

        Good game for this type of workout is Pistol Whip, which forces you to move your entire body to dodge projectiles and not just your arms. An alternative to this is Supernatural which is a subscription-based game that offers you multiple types of workouts. I personally won't recommend this as it's very costly at $19.99 USD/mo, and everything they do in this game has been done in another with a one-time cost.

        Note that if you are already hitting the gym almost daily and already do 30 minute HIIT workouts like its nothing, you may find some of these games to not really give you a hard enough workout. But if you're not at that level VR games can give you enough cardio exercise to stay reasonably fit.

  • n3ck3ntry8bort0rgasm on 19/03/2023 - 16:51

    Why not get it done while you are at your desk??
    https://www.ozbargain.com.au/node/727998

    • Bidet Mate on 20/03/2023 - 12:03
      +1

      Gotta be a pun in there somewhere about the 'Rat Race'..

  • chcse on 19/03/2023 - 16:53
    +6

    I walk (varying intensity) for 1-1.5 hr on the days I WFH. I usually use that time to travel anyway. Also I try to eat better at home (no snacking etc).

    • cashless on 19/03/2023 - 18:14
      +1

      Similar regime here. Standing desk most of the day. 90 mins walking (about 12k steps) each day. Avoid overeating.
      Seems to work, unless weather is foul

      • OzFrugie on 19/03/2023 - 21:46

        do you think standing desk is helpful for health/fitness? I read it's bit of a gimmick because you actually better off walking or move periodically e.g. every half hour or every hour rather being static either sitting or standing.

        90 mins walking -> is this during lunch or before/after work? 90 mins walking seems quite a long walk lol

        • Mechz on 19/03/2023 - 22:35
          +4

          30 before, 30 at lunch and 30 after.

          Standing desk is better because it reduces pelvic tilt caused by sitting for long periods.

        • Hangryuman on 20/03/2023 - 10:25

          I tried a standing desk and found my feet swell and bother me within about 5 minutes of standing still due to the lack of circulation

          fancy adjustable ones I've seen mentioned seem to be around $2000'ish which is an expensive way to try out something before finding you don't like it

          take regular breaks - I may sit for 6 hours, but tend to get up every 20 minutes - to P, to make a cuppa, to check on some paperwork, to see someone or attend to an odd job, to get a snack or meal

          didn't see your BMI - but as skinny I tend to jiggle my feet while sitting in my recliner (with laptop board)

          I've read that overweight people are more likely to sit unmoving for longer periods

          so a difference can be incidental exercise - just how often you move your body throughout the day

          see movement as a positive - to refresh the body to refresh the mind, to change the moment, to give you a new perspective when you've got a difficult work problem to mull over, stepping away regularly can help keep you fresh and productive.

  • Nugs on 19/03/2023 - 16:54
    +2

    If space is an issue, use bands and look up body weight excersises.
    As stated above, 15-20 mins isn't meeting the minimum.
    .

    • Jimothy Wongingtons on 19/03/2023 - 21:48
      +8

      body weight

      100 pushups, 100 situps, 100 air squats, and a 10-km run 🤌👌

  • SnowDragon on 19/03/2023 - 16:57
    +12

    When I was WFH full time I'd start my day with a 30 minute walk around the suburb. Lunch hour was spent walking some more. Then after work it would be a quick walk to the supermarket for dinner. Obviously having kids and other commitments wouldn't have made this possible.

    At the end of the day it comes down to motivation. Buying a NordicTrack isn't going to get you fitter if it sits there unused.

  • PensionerXXL on 19/03/2023 - 16:58
    +32

    running to my computer from the living room when a skype call or teams meeting ringer goes off usually does it for me

    • illusion99 on 21/03/2023 - 21:58
      +1

      Are you a time traveler? What company uses Skype anymore?!

  • Ghost47 on 19/03/2023 - 17:23
    +1

    Ensuring I walk in both the morning and after work, I aim for 8k steps a day.

    Walking in the morning also helps to act as a pseudo-commute, I hate rolling out of bed right onto the computer.

  • onetwothreefour on 19/03/2023 - 17:25

    I joined a gym, Planet Fitness is only $5 a week which is pretty cheap for unlimited exercise. Unfortunately my wife has gone back to work so I'm looking after the kids most days and in the office the other days so I'm struggling to find time to go now.

    • amzinguserman on 19/03/2023 - 20:30
      +3

      do you get free pizza ?

      • onetwothreefour on 20/03/2023 - 12:55

        I have seen boxes of pizza there before but never knew what/who it was for. I thought maybe it was for the people doing classes?

  • cookie2 on 19/03/2023 - 17:38
    +3

    Do you mean weight when you refer to your fitness or other?

    15-20 minutes a day isn't enough for any significance. And no heart health benefits if it's a leisurely walking pace either. You need atleast 30 minutes a day at a brisk pace though I'd suggest 45-1hr to really see benefit.
    Buy a fitbit or similar and decide on daily step goals. It gives you a clear indication and encourages and motivates you (or makes you feel lazy when you're not moving on a day).
    Also simply drop your calorie consumption because you don't need as many calories.

    Consider running or cycling between running and walking (1 minute running, x minutes walking etc).

    Find a park nearby that has gym equipment for use or buy resistance bands to help build muscle strength if you don't want to commit to the gym.

    Join a team or some type of social activity that encourages you to be active or change a current behaviour to increase your movement, eg. Walk to the shops instead of driving (even if it's only sometimes or you adjust your shopping habits to suit).

    Go for walks during meetings.

  • bargaino on 19/03/2023 - 17:42
    +24

    Bike to work each morning. Of course it will be a more circular route than it used to be, but nobody will tell you to shower.

    • Some Human on 19/03/2023 - 18:32
      +2

      Who negged this? It's hilarious!

  • boomramada on 19/03/2023 - 17:45
    +9

    Im not kidding but do daily walks to KFC. 2km round trip.

  • rumblytangara on 19/03/2023 - 18:09
    +2

    Forcing yourself into occasional low activity exercise is a lost cause, imo. Pick a sport, pretty much any sport, that you can really get into, and enjoy for the long term.

  • aboabo on 19/03/2023 - 18:25
    +2

    5 - 6 km/day walking

    • n3ck3ntry8bort0rgasm on 19/03/2023 - 18:29
      +4

      That's what I do to. Walk. Everyday. Always try to find a chance to squeeze in an extra walk if it's not too hot.

      Can't lie though Ring Fit on Nintendo switch would probably be much more fun!! 😀

      Edit: Different benefits though, walking is very peaceful and almost like meditating if you do it right and take it all in.

  • Sherro on 19/03/2023 - 18:26
    +2

    I used to be pretty bloody fit pre-covid and now I pretty much work from home full time.

    Started going to F45 with the missus who recently moved in. Work used to pay for it and I'd go at lunch in the city. Its been a lot of fun going with her, especially since she's never done any kind of group workout/weights/HIIT stuff. Plus its a 10 min walk away from home and I can get it done before work even starts.

    Also took up a trial for yoga about a month before she moved in, I've always been interested but one instructor there just.. fit with me. I'm 32 and I'm actually shocked how much more flexible my body has become! not to mention strength. I've had a niggling shoulder injury for about 4 years and it's basically a non issue anymore.

  • Some Human on 19/03/2023 - 18:51
    +3

    I dont WFH but I have been trying to get fitter lately.

    You have to make yourself go out and walk. Do 30 mins walking or 20 mins jogging. Don't miss more than 2 days or you may lose interest.
    Eat healthy. 3 meals a day. If you have to snack, make sure it's healthy stuff only. No takeaway. No junk food.

    Keep at it.

    Doing this not only makes you lose weight, but you save money on gym membership and food.

    Good luck, OP

  • eug on 19/03/2023 - 19:43
    +8

    Just wondering, as someone who can't WFH, what's the difference in terms of getting exercise between WFH and working in an office? Don't people usually exercise away from the office anyway? Most people commute via public transport or private vehicle. I would have thought WFH means you'd have more time to exercise before/after work as you don't waste time commuting.

    • cookie2 on 19/03/2023 - 19:50

      That's true. But less incentive and it's not forced (through general comuting, moving around the office itself etc). Also you tend to eat better imo as your kitchen is right there.

    • shockme79 on 19/03/2023 - 20:01
      +1

      This is so true.. I WFH most days and joined a gym about 12 months ago, the flexibility of WFH means I can go to the gym during lunch break, morning or straight after work which otherwise would have been time spent commuting.

    • yoquierotaco on 19/03/2023 - 21:40
      +8

      I think people still move more when they drive or take public transport. At least for me, parking and bus/train stops were not next to my office. Also, you're unlikely to be sitting around all day or you might walk somewhere for lunch.

      For some people WFH, you can literally roll out of bed and start working and then when you're done you can just go back to lounging around and the next thing you know it's night time and you realized it's time to sleep.

      But I agree, if you're motivated, you can get a lot of exercise in.

      Lots of good ideas for OP have been posted, but here is what I do:

      • I do some pull-ups between my meetings if they end early or start late. An over-the-door pull-up bar is cheap. Especially if you're in front of the screen all day, pull-ups are really good to help with your posture. If you don't have this, then you can do pushups or situps. I just make it a rule that if something happens then I go do an exercise.
      • 7-minute workout, no equipment needed, just a chair. Once you're bored of this, you can find another HIIT program. I get this done when I wake up and any additional exercise is a bonus. Free 7-min workout timer here: https://www.nytimes.com/interactive/projects/well/workouts
      • I go for a walk before the work day starts. If I can't, then I go after work. I'm saving a lot of time not commuting, so I've committed to spending some of that time exercising and not doing more work. If you're already spending 15-20, you can probably double it or increase it slowly.
      • A standing desk is something I will set up in the future. May not be feasible depending on your job, but I do meetings standing and work sitting down. Currently, I just move my laptop to a high table in another room, but I'm looking at a motorised one that I can adjust easily daily so that I can have my monitor as well. A bit expensive but worth it IMO.

      As always, don't do it all at once. Just try to adjust your habit one at a time and build up momentum.

    • conan2000 on 19/03/2023 - 22:56
      +3

      So, using the tracking on my Apple Watch, I find I burn a lot more calories on an office day as I have to walk a bit to the train station, walk from the train to work and back again. Also up a lot more in the office speaking to people and the kitchen is further away to get water etc. So a lot more incidental movement. I usually try and do 30-45 minutes of weights or exercise bike.

      When I WFH (3-4 days per week usually), I will still try to do 30-45 minutes a day of weights or exercise. But with less incidental movement it will still fall 200-300 calories a day less expenditure than an office day. So I think that there's definitely more conscious effort needed to stay fit when WFH a lot of the time.

      To answer OPs question - I have a NordicTrack bike, which is a fairly small footprint compared to a treadmill or elliptical, and a set of adjustable dumbells, some resistance and loop bands, contemplating an adjustable kettlebell as well to mix things up a bit more. I really like the iFit subscription that is pretty reasonably priced for individuals (or get a family membership and share with some others).

      • RatBargain on 20/03/2023 - 01:09

        Interesting. Do you find the Apple App calorie measurements accurate? The other part is knowing calorie intake values. Do you have any other watch apps you'd recommend?

        • conan2000 on 21/03/2023 - 22:02
          +1

          I can't be sure, but from what I have read online, and seen from others they are apparently quite accurate. I tried MyFitnesspal for a couple of weeks and tried to track accurately what I was eating. Realised I was probably at about 800-1000 calorie deficit per day, and my "cheat meal" days were pretty much bang on maintenance. So I actually increased food intake to get closer.

          I did find tracking calorie intake an absolute chore, no way I'd do it long term, and it's impossible if you eat out at all/don't weigh everything.

      • OzFrugie on 20/03/2023 - 01:27

        Thanks. Yeah these incidental movements i have been missing from wfh.

        Where did you get your adjustable dumbells from?

      • rodb on 21/03/2023 - 20:24

        +1 for the NordicTrack bike. Have the S22i and use it at least every two days. Other times I run or do weights workouts with Apple fitness.

        I WFH at least 4 days a week and do more exercise than I used to working from office more.

        • conan2000 on 21/03/2023 - 22:08

          Yeah, that's the one I have, the more scenic rides sold me over the Peleton which is more studio rides. Was expensive, but we owned cheaper bikes before and ended up going out/never getting used.

  • slick7 on 19/03/2023 - 19:59
    +1

    Walk before work after dropping kids off to school (3-4K steps). I tend to work late (6-6:30) so take 1hr lunch break where I run 5-6KM). Aiming for 12K steps daily but also quite happy if I manage to get to 10K.

    Having said that I'm going back to the office from tomorrow 1 day a week to test out the new office. It has a gym so might have to try that out even though I'm usually much happier to just got for a run around the city at lunch.

  • djones145 on 19/03/2023 - 20:22

    15, 10, 5

    squats, push ups, seat ups (which ever combo u can)

    try for 5.minutes, then up it, max 20 minutes, then do it for speed

    from crossfit. never did it but did like their work outs

  • megaalc on 19/03/2023 - 20:26

    my nearby gym has hiit/tabata classes (treadmill/bench etc), 35 min and you are done, either in the morning (first starts at 6.10 am ) before work or after work (first starts at 5.25 pm, then 6.10, and 6.55 pm ).., after hiit typically sauna/ steam room …very time efficient activity I should say. Highly recommend if you do not like long time jogging, or weight lifting or do not have much time for this kind of stuff in general

  • amzinguserman on 19/03/2023 - 20:31
    +2

    get an exercise bike instead of a treadmill, they take up less space and lower impact on knees.
    get a quiet magnetic one and you can watch tv shows at the same time.

  • skid on 19/03/2023 - 20:32
    +1

    Which floor do you live on? Try climbing the firestairs from the ground floor to the top and back for 20 minutes. Count how many floors you can climb in that time and try to better it the next day. Fee free, body weight exercise, aerobic, requires no floor space, progressive and time effective.

  • JimmyF on 19/03/2023 - 20:37

    I feel that my fitness is getting worse after nearly 3 years WFH.

    What are you NOT doing that you used to do?

    I tried to get out each day for at least 15-20 mins walk but I feel it's not enough.

    Then increase it to 30-45 mins a day.

  • roundnumbersonly on 19/03/2023 - 20:47

    Or an assault bike/rogue echo. Those things really get the heart rate up, but not cheap to buy. On my WFH days I use my lunch hour to walk the dogs or run 5kms. I find my office days I tend to not eat much, and then I get home more tired and starving and tempted to get takeaways.

  • belongsinforums on 19/03/2023 - 20:53

    There's a million fitness videos on YouTube for free. Pamela reif is good for men and women alike. For something more professional, les mills on demand has free trials and you can use disposable debit cards

  • [Deactivated] on 19/03/2023 - 21:13
    +2

    Anavar and Clenbuterol

    • Bafranz on 19/03/2023 - 21:13
      +1

      Strong..

    • maxyzee on 20/03/2023 - 14:19

      Username checks out!

    • Surtr on 21/03/2023 - 13:52
      +1

      The good old days of clen when I was 16-18y/o, I weighed more at age 15 than I do now being nearly 30.
      Maybe explains a few health problems I've got now
      though :D

      • [Deactivated] on 21/03/2023 - 19:32
        +1

        live fast die young, yolo it!!

  • thatonethere on 19/03/2023 - 21:46
    +1

    make sure you schedule some walks in before you start work. Make sure you DO NOT BUY snacks. Have something reasonably healthy so it's the only easy option.

  • Davo1111 on 19/03/2023 - 21:46
    +5

    Go for a 20 min run

    /Thread

  • meong on 19/03/2023 - 22:21

    Walking is a great exercise but try to find routes that include some inclination to stimulate different muscles. Finding these routes may make you walk a bit further so that's the added bonus too.

    Eventually increase the speed of your walking and you may start to jog.

  • idonotknowwhy on 19/03/2023 - 22:31
    +1

    Kettlebells are great for this. You can use them throughout the day in between sets.
    If you can drill into the walls, mount a pull-up bar as well.

  • dubingup on 19/03/2023 - 22:36
    +1

    I have been WFH for close to 2 years and I decided to get a dog to help with the fact I WFH and live alone, my daily routine:

    5AM for 45 mins I Walk / Run / Play with the Dog, I take the pup out and we go through bushes and just enjoy feeling life (birds chirping, kangaroos running etc.)

    6AM, I go gym and workout for 45 mins to an hour.

    7AM Start Work (Once I start work, I don't have many breaks as I like to get all my work done in one sitting but would get up to stretch and drink water etc.) I also pace a lot as it helps me think.

    Evening Take dog out again but this time for 1 Hour or more.

    I also Fast every day for 20 hours or so and generally break my fast between 4PM - 8PM

    If I ever want to take a day off It's only ever a single day and only ever Saturday (I still take the dog out twice on the day) hope this helps :)

    • mskeggs on 20/03/2023 - 07:47
      +2

      If you dropped the fun with the dog, this lifestyle reads like a hard labour gulag! You will be the toughest kingpin in the prison if you ever get taken down :-)

      • dubingup on 21/03/2023 - 04:55

        Haha, I appreciate the kind words hopefully I never have to find out.

        I really enjoy fasting as it has reduced my auto immune by 80% or so naturally without having to rely on drugs and has greatly improved my mood / energy levels alongside my quality of sleep.

        • mskeggs on 21/03/2023 - 08:15

          That is great to hear. As I’ve gotten older I’m getting a few haywire immune responses too, though mine are unpredictable hay fever and skin hives. I need to be methodical about narrowing down what triggers them because I also don’t like taking any medication I can avoid.

  • Freaksta on 19/03/2023 - 22:56
    +2

    I recently purchased a walking pad for under my desk, basically have converted to be walking if im in any meeting where i am not presenting or if im doing light work (reading amd responding to emails etc). End up walking about 10 to 15km per day.

  • itoyjobed on 19/03/2023 - 23:02

    I understand where you are coming from. I need a little bit of push and hence I have opted for a one to one Yoga session with a certified coach via zoom. 3 days a week for 40mins.

  • try2bhelpful on 19/03/2023 - 23:03

    Maybe look into doing home body pump style workouts.

    https://www.youtube.com/watch?v=kPl66RocFDo

  • Bunnyburger on 19/03/2023 - 23:33
    +3

    Calisthenics

  • ozbargainsam on 19/03/2023 - 23:35

    how do you keep your fitness level?

    Easy: I was sedentary before and now I'm equally sedentary.

  • Jammar on 20/03/2023 - 00:15
    +2

    I went to gym when I really should be working.

  • kaleidoscope on 20/03/2023 - 01:15

    I do swimming, water rower, fitness gaming, walking. I really am not a gym guy and cannot force myself into doing things I don't like. If you're exploring, try some fitness programs on your phones such as apple fitness+

  • mrvaluepack on 20/03/2023 - 06:45

    Cheapest best option is to have a good balanced diet and perform HIIT daily. Just watch and try and follow youtube videos, also gives you an excuse to perv on those hot girls/guys in the exercise videos if your partner asks ;D
    Majority of them dont need any equipment other than a gym or yoga mat.

    • drprox on 20/03/2023 - 08:42

      Cheapest option is to walk/run surely

      • mrvaluepack on 20/03/2023 - 16:00

        But that means going out/leaving your home. With HIIT, you can do it infront of your desk if you have enough space. And can respond immediately to calls/messages/emails from colleagues while wfh

        • drprox on 21/03/2023 - 08:32
          +1

          Ok well it's not the cheapest still haha. Also I assumed OP was legitimately doing exercise not just doing it whilst pretending to work :)

    • [Deactivated] on 20/03/2023 - 10:44

      perv on those hot girls/guys

      Thanks for injecting this into my innocent mind. I legit never thought of this now I can't undo it.

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