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

  • kraigg on 20/03/2023 - 07:51
    +2

    Prior to WFH, I was already doing 4x workouts at the gym during my lunch break. Mostly strength training and the occasional elliptical workout.

    Since WFH, I kept up with my gym routine and work out in the mornings before work. The fact that I'm paying (a small fortune) for gym membership, it gives me a good incentive to keep going regularly.

    Make sure to stand up every now and then while you WFH. Get up out of your chair once or twice an hour, do a stretch, make sure your sitting posture is good and your keyboard and screen are in the correct ergonomic positions. Stretch your eyes occasionally by looking out of the window.

  • MaxiPower on 20/03/2023 - 08:15
    +3

    Best thing I ever did was got a Wahoo Kickr Smart Trainer : https://www.99bikes.com.au/nsearch?q=wahoo+kickr

    You put your bike on this indoor trainer, and then use it to ride virtually on Zwift : https://zwift.com/

    Zwift is a virtual online community, so you are riding along with 1,000's of other people. There are races, group rides, and multiple worlds to ride in.

    Now you can ride indoors as much as you can. I am the fittest I've even been. First year alone I rode over 15,000kms inside.

  • Jules_d1 on 20/03/2023 - 08:45

    Sure, heading to the gym before work is the easy answer but if you are not in the routine of it, it can be hard to stay consistent and motivated.

    The two easiest ways to stay consistent with your exercise (WFH or not) is to make it something you WANT to do and/or have accountability.

    Gamifying (Eg, Zwft home trainer it or making it part of your daily routine (Exercising while watching a TV show) will help.

    If there is some way to connect with someone else and do it together (In person or online) it can certainly help with accountability

  • drprox on 20/03/2023 - 08:45
    +3

    Honestly WFH makes everything so easy, excuses are gone for 99.99% of people given they didn't previously go to the gym on their work day in the CBD anyway. Now the travel time is gone, the middle manager standing behind you is gone(ish) and you have your whole wardrobe that contains (hopefully) some work out attire.

    Put that on and shoes and go for a run or a walk with some intent. You won't always find it a thrill getting out the door but you'll feel great once you're back.

  • geekcohen on 20/03/2023 - 09:05
    +2

    1-hour walk every morning which is 6km. I started due to WFH, having a sore back and getting headaches. Walking helped a lot. Been going for over 2 years now.

  • Papa Huggies on 20/03/2023 - 09:46
    +5

    If you are looking for actual equipment or whatever, don't buy anything. It's a waste of money. I've seen many home treadmills get 0 use.

    You gotta learn to self-motivate first. Get walking and get running. That stuff is free. Don't worry about the heat/ if it rains a little. If you tough it out for a month it'll get easier. Then you can think about whether you want to spend money on a gym membership or home exercise equipment.

    It's a mental barrier you gotta break first

  • scotty on 20/03/2023 - 09:58
    +3

    Been working from home for the last 12 years, and have tried:

    • Elliptical machine
    • Treadmill
    • HIIT / Tabata / calisthenics exercise
    • Run around the neighbourhood

    HIIT + calisthenics is probably most effective in building fitness and losing weight (or counter the constant snacking while WFH). Very cheap too. However I do enjoy early morning runs to the beach to catch sunrise. 2 or 3 pairs of running shoes each year is still cheaper than gym membership.

    • OzFrugie on 20/03/2023 - 11:52

      HIIT + calisthenics

      Any programs to recommend? Do you do online or inperson?

      • scotty on 20/03/2023 - 13:56

        For me I just download some apps and follow the program. Most would have videos of routines that you can follow. Chrome-cast to TV if you want to do it in the living room. Just google something like HIIT in Play Store. Or even search HIIT or Tabata on YouTube would yield hundreds of videos that can get you started.

        The one I used 5-6 years ago can no longer be found in Play Store. "Keep" I think that's what was called.

    • idonotknowwhy on 20/03/2023 - 14:13

      Any reason you don't include any strength training?
      If you have time to read up on recent research, it seems like strength training is important to retain fast-twitch muscle fibers as we age.
      (Or do calisthenics do this sufficiently?)

      • scotty on 20/03/2023 - 14:26
        +1

        Strength training? Here we go again. 100 push-ups, 100 sit-ups, 100… yes I am losing hair but I guess it's just due to my age.

        • kiwiyonip on 21/03/2023 - 08:30

          100 pushups is easy, I do 120 each morning, and sometimes 40 situps if not feeling lazy, and use Finasteride

  • Hangryuman on 20/03/2023 - 10:01
    +2

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

    'tried' usually means 'didn't do it' - so does this suggest motivation is a problem ?

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

    I live in a unit and do about 10 minutes isometrics including 15 pushups each morning first thing on rising as my only 'exercise routine' apart from several-hour strolls for shopping and such every couple of days, and my doctors' checkups come back perfect.

    here's a link to a one-page description in Google Drive - https://drive.google.com/file/d/1mjqpdFQiVDxnpNQHiFZDzBB5jdN…

  • klonky on 20/03/2023 - 10:18

    I wake up at 5.45 and run 5-6km then usually have a 30min walk at lunch. I wouldn't bother joining a gym because if you can't get motivated to go outside to walk then you definitely won't be to go to the gym.

  • No and then on 20/03/2023 - 10:25

    WFH has been great to my cycling. I can ride in the morning and beat the afternoon heat. Also, I am less likely to be lazy when colleagues have destroyed my mood throughout the day. So try to exercise as soon you wake up.

  • Logical on 20/03/2023 - 10:30
    +7

    I mow heaps of my neighbours' lawns during the day and make a nice secondary income.

    • WhyAmICommenting on 21/03/2023 - 21:07

      Is this a euphemism? If so, it still sounds like having a second job.

  • Geoff01 on 20/03/2023 - 10:32
    +1

    Not sure how being at work helped keep you fitter as you would be sat at a desk as well. Simple and free solution is to jump on YouTube and pick one of the myriad of workout videos ranging from beginner to advanced. Low impact to high and normally about 20min average. Way better than a stroll and will get you fitter in no time.

  • [Deactivated] on 20/03/2023 - 10:36
    +1

    A mini gym behind my workdesk that is tucked away and not visible during online meetings. I take breaks ever hour to stretch out otherwise it is as bad as smoking . I use TomatoBar as a pomodoro timer to adjust and manage scheduled breaks as per the workload. Exercises are very personal but I used chatGPT to develop and update good physical training routine according to how I am feeling and my goals. I have very little gym equipment but is enough.

    https://www.mayoclinic.org/healthy-lifestyle/adult-health/ex….

    https://www.betterhealth.vic.gov.au/health/healthyliving/the…

  • Daniel Plainview on 20/03/2023 - 10:49

    There is no end of fitness options, even if you lived in a jail cell 23hrs a day - as literally folks that do that are often jacked as there's not a lot else to do.

    But what should the OP do to get fit? Really depends on what fit is to you - cardio? toning? Muscle building? A combo of these?

    You can without spending a single cent - come up with a 'circuit' of 5 to 8 exercises that you sequentially do for 30 seconds of FULL INTENSITY - before moving on to the next, you arrange them in an order where you're hitting different muscle groups, allows others to rest e.g pushups -> squats -> planking -> dips -> burpees etc

    The idea is to do at high intensity for 5-10mins. Intensity is the key, if you're half arsing it go for longer but if you're literally putting in 100% 5-10mins is plenty to have an impact.

    Adding some basic equipment like a kettlebell or dumbell etc will allow a range of extra exercises e.g bent over rows etc.

    Taper your going into it and ramp up as you get better, change the exercises to suit your needs, likes, tweak the order etc. Costs peanuts, limited only by your imagination & will to do. :-)

  • Drakesy on 20/03/2023 - 11:05
    +2

    Can't answer your question

    But my right forearm grew 3cm over my time.

    • eug on 20/03/2023 - 11:19
      +2

      You must be pretty jacked now.

      At least for a minute every day.

  • provision on 20/03/2023 - 11:11
    +1

    The recommendation is to do whatever modality you can adhere to for the majority of the time.

    If you prefer technology: Peloton, VR, Interactive treadmills, App fitness

    If you prefer sunlight: Walking, jogging, outdoor PT session

    If you prefer indoor: Gym, Swimming, Pilates, Yoga, Dance

  • vchar on 20/03/2023 - 11:18
    +2

    I've been working from home for roughly two years and I've lost about 20kg throughout the duration. Unlike many, all I did has always been related to home renovation. I don't like going to the gym nor buying home gym equipment, I've used the time I save from traveling about two hours a day, plus a few more hours from my free time each day, to fix all my home problems ranging from pulling down dead trees, removing stumps, fixing driveway, mowing lawn, high pressure cleaning home and veranda, tiling, putting concrete slab, repairing auto gate system, planting, gardening, etc.

    By doing the above, I've not wasted any money and time on gym, instead I've saved money on renovating and fixing home while improving my health and living conditions as well as my property value.

    Many neighbors of mine have always thought I have been out of mine by doing so and probably too poor to afford any home repair or maintenance but I'm pretty fine and happy with whatever they thought or how they view of me. Still, I've spent over 300k over two years to get what I wanted from my property and my neighbors now seem to do what I have been doing :D.

    Now, I don't have much to do with my property so I choose to walk, jog, run and whatever I could do inside my property while continue to find something to improve my home.

    What more? The money that I've saved from gym and home renovation is invested in whatever I feel like.

    What I have been doing is to add multiple more sources of income through cutting unnecessary costs by trading my time effectively. Many people always complain that they couldn't find another source of income, and now here you go.

    Although I'm not against it, I don't think people going to the gym benefits more than I do from what I have been doing.

  • twoeasy on 20/03/2023 - 11:36
    +5

    Hands down the BEST investment that you can make regarding fitness is the old SKIPPING ROPE! Just Google the science results on skipping, versus any other form of exercise, including jogging etc and there is NOTHING close to its efficiency in reducing time spent engaged. I have read reports that show a 10 min skip is the equlivant of a 30 min jog in terms of fitness results and can certainly confirm this. Started over 30 years ago when I was on a 12 month world tour and have never looked back. Its simplicity is the key. Just throw it in your bag and you have an instant gym in a motel room etc. I highly recommend that anyone starting out go to Youtube and check out 'Jump rope dudes'. He has programs for beginners up to advanced and intergrates a LOT of body weight exercises into his skipping routines. While you are there also check out some of the spectacular weight reduction results 'normal people' have achieved by just CONSISTENT skipping. Any way just my thoughts on the subject.

  • sAmiZZle on 20/03/2023 - 11:40

    Just because you work from home doesn't mean you need to exercise at home (although that is definitely an option). I used to be full time in the office. Now I'm 2 days in the office and 3 WFH. I go to the gym a few days each week and enjoy cycling a couple of times a week as well. During Daylight Savings I have the opportunity to go for a ride while there is still light after work. Or during the winter I hook my bike up to a stationary trainer and ride indoors.

  • aurotaro on 20/03/2023 - 11:41
    +3

    In ~3 years of WFH, I've gone from 90kgs to 73kg.

    Golden Rules:

    1) Minimum 7,500 steps a day, recommend 10,000. Half hour before starting work in the morning and half hour after work/dinner should easily achieve this goals. Also, purely listen-in meetings can be done on walks.

    2) Invest in a good stand up desk, I usually do 50-50 standing/sitting.

    3) Group fitness classes like F45/Crossfit/Gym are good as they are time-controlled and motivates you to hit the start time of the class. Aim for 2-3 sessions of these a week.

    4) If you're working from home, it means you have access to healthier options to cook. Meal prep 3-4 high nutrition meals, so many vieos floating around, DM me if you want some sources.

    5) Assuming you're doing some sort of resistance workouts, aim for 0.8g of protein per cm of your height in your diet on an everyday basis.

    Good luck :)

  • Seraphin7 on 20/03/2023 - 12:08

    Go for an hour's run everyday and you'll be as fit as you've ever been.

    • pitpicker on 20/03/2023 - 14:44
      +3

      "an hour's run everyday"
      Good luck to your knees in 10 years time.

      • ihbh on 22/03/2023 - 13:25

        I do HIIT runs, but always where possible on grass, council strips for this very reason.

  • Rawr_ on 20/03/2023 - 12:17

    I struggle with motivation regarding keeping fit.

    I focus mainly on eating healthy (but not stressing about what I eat, just lots of veggies etc)

    I walk a lot, as it's something I enjoy. I don't bother with gym memberships as I don't enjoy it, so know I won't keep it up. I have weights at home that I use occasionally.

    I also do group stuff, which I find fun. Recently picked up a local yoga class on sat morning with my partner. Getting back into indoor rock climbing on Sunday mornings with a friend. Doing stuff in the morning gives me a mood boost for the rest of the day.

    I think the trick is to try and find something you like doing, as it will be 10 times easier to keep it up then.

  • Cheap Gamer on 20/03/2023 - 12:31

    Cycle around the neighborhood until someone calls the cops.

  • jno on 20/03/2023 - 13:04
    +1

    The gyms are still open, not like i was getting any workouts done in the office. Yes gyms are expensive but theres rarely anything that can replace it, i’ve been going for years.
    Home gyms or small workouts at home will never be the same unless you bucket loads to invest in them

    You won’t look back at think about how much you spent at the gym but you will look back at how far you’ve progressed in health, strength and looks and be proud.

  • pogichinoy on 20/03/2023 - 13:06

    I go to the gym in my building.

  • acersaurus on 20/03/2023 - 13:14

    I play organised sport once a week, and also walk/ride an exercise bike. I don't do enough though, and I'm also affected by the proximity to the kitchen - for me that's the main challenge.

    I'm not sure how much of a difference WFH makes - as an office worker I have to say that when im at the office my day isn't exactly full of exercise. I guess I do a little more walking.

  • Brianqpr on 20/03/2023 - 13:22

    Have a park nearby where I try and get out for a run a few times a week before work. Better than sitting on a train going to the office.

  • ldt on 20/03/2023 - 13:23
    +1

    Get out and get moving. When I work from home I do a quick 15 minute walk in the morning, another 15 at lunch and then another half an hour after work.
    If possible and depending what's on that evening I'll add in a gym/swim.

    You really just have to get yourself up and out of the house.

  • TripleJ2 on 20/03/2023 - 13:45
    +1

    Start doing push-ups. Engages multiple parts of your body, can easily be done anywhere and doesn’t require equipment. It’s also very easy to scale the difficulty as you improve.

  • charkwayteo on 20/03/2023 - 14:07

    I do this every night for the last year. I like it since I don't need to think of a schedule myself just follow along mindlessly.
    Having it timed also stops you procrastinating between sets etc

    https://archive.org/details/img-2024_202005

    google image search p90x classic plan for the schedule.

    Gets you looking pretty good imo and it's a fairly well rounded workout.

    Get some place to do chinups/pullups and some adjustable dumbells and ur set.

  • Herbse on 20/03/2023 - 15:05

    "I'm so much more productive when I wfh"

  • od810 on 20/03/2023 - 15:07

    Don't eat junk food while you are at home.

  • mightyfes on 20/03/2023 - 16:00
    +2

    WFH isnt the problem, if you have less time to take care of yourself than when you were commuting and wasting time on long lunches then it's a discipline problem. It's hard to fix and nobody else will know your triggers for eating shit and being lazy.

  • beltdrive on 20/03/2023 - 16:26

    Go to the gym and lift heavy weights. It's the most efficient way to stay fit time-wise. Look up programs like Stronglifts or Starting Strength. You should be able to get in great shape with doing 3x 45-60 minute workouts a week.

  • Willy Beamish on 20/03/2023 - 18:06

    Depends what you mean by keep fit, do you mean your athletic abilities or just losing weight?

    • OzFrugie on 22/03/2023 - 21:56

      Not losing weight for now. Normal bmi range. Just fitness level in general and strength..

  • shruglord on 20/03/2023 - 19:00

    I go to the gym on my lunch break. Days I'm WFO I absolutely hate it because I'm actually less able to stay fit because of time.

  • groot on 20/03/2023 - 19:32

    Try this app called "CENTR" . its offers workout and recipes based on your goal. The workouts are 25-45 min based on your experience. Spend 30 mins on workout and keep diet intact.

  • the wiz on 20/03/2023 - 21:58
    +1

    Your own body weight is enough. Squats, sit ups, push ups, etc.

    It's easy. And boring.

    • OzFrugie on 22/03/2023 - 21:57

      The boring bit makes not motivated to keep doing haha.. some people suggested VR games.. sounds fun which should help with motivation.. though not cheap

  • penguin286 on 21/03/2023 - 02:30

    I hate walking/running without a visual purpose so thankfully I'm doing some social sports (indoor soccer). Other sports I've had my friends play are volleyball for example :)

  • ectogammat on 21/03/2023 - 07:59

    I have some fitness equipment at home - dumbbells of varying weights, a couple of kettlebells, a cheap barbell, a spin bike, resistance bands, etc. My collection of these items grew slowly over the years - there were many years where all I had was a yoga mat and three sets of dumbbells. I use a fitness app - I pay for a subscription that is cheaper than a gym membership and the app gamifies various aspects that keep me pretty engaged and competitive with others I connected with on the app. I find blasting the music makes time seem to go by very quickly.

    • usbc activist on 21/03/2023 - 13:08

      May I know what app is that

      • ectogammat on 21/03/2023 - 22:43
        +1

        Peloton! Not just cycling - the strength classes are my favourite.

  • kiwiyonip on 21/03/2023 - 08:29

    play hoops alone after work, there's a community centre close by. I wfh full time.

  • DiscountForThee on 21/03/2023 - 08:30
    +1

    Bing, Bam, Bop - and then also go for runs around the block a few times with all of the running shoe deals from OzB

  • Leeeroy on 21/03/2023 - 08:34
    +1

    I go the the personal trainer up the road who tells me what to do. $125 for three sessions a week. He as all the weights and exersize gear in his garage, organises a workout that changes and makes sure I don't get injured.

    As Bill Bryson the author said, if there was a pharmaceutical drug that had the same affect on the body as three hours of exersize a week, it would be the best selling drug of all time.

  • ChickenTalon on 21/03/2023 - 11:30

    Prior to COVID and WFH I never did anything except cycling. Had never been to a gym in my live.

    Once WFH hit I joined a local Crossfit, initially via zoom with body weight exercises and then in small classes outside. Now go 4-5 times a week and absolutely love it.

  • usbc activist on 21/03/2023 - 13:07

    We got a decent treadmill and kept in our garage. We are making sure we are using it atleast for 30min light to medium cardio. And we are also doing a 30min yoga. Both of them are helping us feel we are not lazing around and keeping our weight gain in check. In case we need to lose weight, we need to obviously cut down on the intake. For now, we are okay with maintaining our weight.

  • realaaa on 21/03/2023 - 14:09

    go for a walk or run every morning (or evening) whatever works for you. Problem solved. No need for any investment also

    • OzFrugie on 22/03/2023 - 22:01
      +1

      I think while walk better than nothing, it has to hit certain heartrate zone to be beneficial for your fitness level. Leisurely walking wont help with fitness i think.

      • realaaa on 22/03/2023 - 22:41

        100% yes, walking alone helps but need to get that HR up for proper workout & related benefit

  • yungkermitt on 21/03/2023 - 14:55

    Search up Hybrid Calisthenics on youtube and look at his free workout program. Can do pretty much all the exercises from home - might just need to buy a pullup bar that hangs on the door architrave but thats about it. Has a bunch of different exercises for different fitness levels.

  • pulpfiction on 21/03/2023 - 16:43
    +2

    It depends on what your goals are. For basic fitness, go for runs. If you really can't get into running using something like couch to 5K, try Apple Fitness + or similar for HIIT. A structured program with tracking can do wonders. Good cardio beats everything else for general health.

    My goals are focused on healthspan and I've been doing this for ages. Here's what I do:
    - 3 x 8km runs (at 5:00AM to minimise disruption)
    - 1-2 HIIT training early evenings while kids eat or long slow runs with an ocean swim
    - 2 x weight training sessions (extensive home gym using mostly second-hand gear - probably not an option for apartments)
    - Walk each day, normally at lunch

    On that note, I and others I know have found Apple Watches revolutionary. I was always doing the running and weights, but the watch gets me out more often with its activity targets. If you can afford it without stretching yourself financially, get one. AFAIK other sports watches have similar capabilities.

    Good for you for exploring this!

  • Sxio on 21/03/2023 - 17:03

    I bought a squat rack and I hit it up about 4 times a week. Lunges, squats, bench press, pull ups. The usual stuff. Cost me about a grand 5 years ago and I have WELL and truly got my money's worth.

    I also go for a walk about every 2nd day, just around the neighbourhood after dinner. Makes me feel good.

  • [Deactivated] on 21/03/2023 - 17:14

    By not being at home.

  • miguelsanchez on 21/03/2023 - 20:36

    Apple Fitness / Watch. Good spread of workouts and like the motivation of closing the rings.

  • DangerNoodle on 21/03/2023 - 21:16

    If you've got a Nintendo switch, try Ring Fit Adventure, it's an adventure rpg of sorts that combines resistance exercises using a Pilates ring, yoga and other body weight exercises. I'm not working from home but by managing my diet better and doing an hour of ring fit adventure every morning I've managed to lose 17kg since September. Fat loss is probably higher since I've gained some muscle mass as well, back in similar shape to when I was lifting at the gym many years ago, although I'm sure my strength isn't as high as when I was at the gym.

    I'm not super aggressive with my diet, doing all you can eat sushi/Korean BBQ every fortnight or so.

  • poweredbysugar on 22/03/2023 - 10:45

    As an extroverted person that works from home I found the best thing is to find something social that includes exercise, for me that was indoor bouldering.

    I made a bunch of awesome friends, we now all climb together weekly.
    I always feel compelled to go to climbing as I want to catch up with them and yarn away the workitis.

    I even get a bonus workout :P

    On the eating side of things if I'm feeling a little heavy I stick to less carbohydrate dense foods, more salads with tuna and eggs less dense food like bread.

  • AlanHB on 22/03/2023 - 11:34

    I work out with a small group and a trainer 4 times a week in the morning 630-730. It costs about $70/week. I like it because it's almost like outsourcing the initiative - all I need to do it get out of bed and rock up, the strong man then tells me what to do then I leave.

  • Ulysses31 on 22/03/2023 - 12:35

    Easy.
    W doesn't stand for Working.

    • ihbh on 22/03/2023 - 13:01

      Washing, weeding, wanking, …?

  • Donaldhump on 22/03/2023 - 12:37

    mowing lawns

  • mf on 22/03/2023 - 12:46
    +1

    Hey mate,

    I've just added walks in the morning, lunch time and evening. Typically listen to a podcast or walk the dog. I find getting out of the house is much better than using something at home as the sun helps (vitamin D).

    I've started marathon running and seeing a lot of results. I recommend the Nike Run app. Great for easing you into running, as well as has guided runs (voice over runs) that make running less boring.

    With the commute into work, I strictly try to incorporate some exercise in (i.e. walk into work from safe parking or ride in) as in South Australia, public transport is annoying on buses as you cannot add funds on board (important if you do not frequently use it).

    Hope this helps

  • ihbh on 22/03/2023 - 12:54

    Tabata protocol a couple of times a week - on an oval or mix it up with hills.

    Bodyweight exercises.

    Walk as much as you can everywhere, e.g. to do the shopping, and carting it home.

  • trapper on 22/03/2023 - 14:33

    It's not really possible to get fit from a bit of walking around.

    You need to do vigorous exercise to get fit.

    So running, cycling, swimming, rowing that kind of thing.

  • Frozensage on 22/03/2023 - 15:37

    Drop the kids off at school and then do a 30min walk around the school before driving back home. Then on pickup, get there 30min early, find a close parking and do afew laps around the school.

  • juicyg6 on 22/03/2023 - 16:59

    I've got a Peloton at home and it's been great for me. Jump on during a quick break for 15, 20 or 30 mins and get motivated by an attractive instructor with some good music. Hit the shower straight after and you're done. But you can have all the equipment in the world and it means nothing unless you have the motivation to use it.

  • jiminyjillikers on 22/03/2023 - 18:49

    I have a home gym I use 4 times a week and on top of that I play soccer 3-4 times a week with friends. When I'm not running around on the field I'll try and get out and go for a run!

  • Vash1984 on 22/03/2023 - 19:15

    During work, I used to put a 1 hour alarm, each hour do 10 pushups, 10 squats and 10 sit ups. When you get better, just increase the reps and speed until you feel a burn. Benefits you are getting paid to exercise. Cons is you can't do it while you have meetings or about to have meeting.

  • Big Lez on 22/03/2023 - 20:53

    How were you staying fit before COVID wfh?

  • goraygo on 22/03/2023 - 21:18

    I jog 4km daily if the weather holds. When it rains then it’s my rest day. 😂

  • stmgr on 22/03/2023 - 21:53
    +1

    I started doing 30 min yoga snd some crunches early last year.

  • Mainsail on 22/03/2023 - 23:53

    I've just given up on the gym to save on wasted money.

    I found it not very social unless your already there with friends. Too many are in their own world with headphones on. Because of this is too easy to get side tracked and not get to to gym.

    Now I'm trying to make sure I walk to the park, and shoot some basketball hoops. Also if you can find some park gyms, they're good to use too.

    I'm also trying to get back into Park Run (free) on a Saturday morning, but it's been a while and last time my knees and groin were too sore.

    This guy makes a lot of sense too, and I've been meaning to follow him more. https://www.facebook.com/HCalisthenics?mibextid=ZbWKwL

    Also a set of dumbbells or bands isn't a bad start too.

  • Oofy Doofy on 23/03/2023 - 03:58
    +1

    Push-ups
    Pull-ups
    Squats
    Skipping rope (few bux)
    Jogging

    Maybe some free weight dumbells at worst $ wise.

    Spend absolutely shht all, next to nothing.

    I wouldn't recommend any machines or electronic gadgets whatsoever.

  • fozzie on 23/03/2023 - 07:17

    Op as you work from home and save on transport consider a gym membership. I know they don’t come cheap, but imo they are worth. Going into a class and interacting with other people is also great for motivation and mental health.
    I have always had a gym membership since I started to work (some breaks when I had children) and currently have a fitness passport for the family which is very good value.

  • Ravensbane on 23/03/2023 - 08:50

    Early morning walk/run for around 40 minutes to an hour. Usually try and leave around 6ish.

  • pn09 on 23/03/2023 - 09:48
    +1

    I work out by carrying around the extra weight I've piled on …

  • enzso on 23/03/2023 - 10:40
    +1

    I used to go to a gym but when they shut I looked around to see what was online. I came across Heather Robertson on YouTube and I reckon her workouts are great, not just cause they're free but because she doesn't TALK all the friggin time. I hate instructors online who are like "you're doing great, keep it up!!" How the hell would they know?

    https://www.youtube.com/@Heatherrobertsoncom

    I struggle with motivation at times but I find if I do a program of hers rather than just one-off workouts I'm much more engaged. Right now I'm doing the 12 week program but she has all different types. You need a mat and some hand weights. I have pairs of 2kg and 5kg and I combine the 5 with a 2 or with the other 5 to get 7kg or 10kg. I've found that's all I need.

  • eek on 23/03/2023 - 14:03

    Nothing - exercise if for people who are prone to weight gain. #ectomorph

  • orangecarpet-22 on 31/03/2023 - 22:14

    Do 30-45 minutes of purposeful and focused weight lifting every day. Either at a gym or get some weights in the backyard and build a small circuit.

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