No problem. Yes, that is pretty important, thanks for the update.

I'm a big gym enthusiast...but with family and stuff it's hard to fit it in...I get there at least twice a week but work as many muscle groups as I can in that session. Spend about an hour and a half to 2 hours there. That way you have time to spend a few minutes in recovery between each set.

For anyone who prefers home workouts, I recommend the p4p’s YouTube channel. They have a bunch of useful stuff.

Great article!

I also recommend yoga

I started running last year and energy level and fitness (and weight) definitely improved. Well recommend. Build up slowly though, it's easy to get injuries.

Long runs of ~1.5hr I now actually find relaxing, while listening to a podcast (can be tech related to keep up to date with your favorite tech, or ofc. just entertaining).

HIIT is one of my favorite. A lot better than just pumping iron. Plus, HIIT workouts usually contain a lot of compound movements therefore hitting multiple muscle groups.

For those preferring to workout at home, I can recommend the exercises from Convict Conditioning. They are divided into 4 (6 for advanced) exercise types - push ups, stand ups, leg raises and pull ups, where each exercise has 10 levels of mastery. The book also explains why is it reasonable and healthy to start slow, instead of rushing into things and losing both motivation and even possibly injuring oneself.

Personally I progress with the exercises since the last few years (with breaks) and I feel much better mentally and physically.

I do classes at my local gym - it's nice to have your own space, your own equipment and an instructor to tell you what to do. It takes away a lot of the stresses of going to the gym, like finding equipment or knowing what you should be doing. And there are loads of classes, and some are really fun to do!

I recommend Kettlebells for home training, this guy Pavel exposed me to it that I'm doing the exercises on a daily basis.

What do you think about the time to workout?
Early, before work? or after work?

Sorry I couldn't read it because I'm going to play soccer.
May be spending less time reading dev.to and working out.
Haha, just kidding about the latter, but I'm going to play soccer right now 😄

I lift weights every weekday morning (blessed to have a gym in walking distance from the office), and do martial arts on weekends.

Lifting heavy things before I head to work lets me sit still longer without getting all twitchy because I've spent some energy. It also keeps me from murdering some of my coworkers some days (ha!) It helps my mental capacity as well, I feel sharper and more apt to solving problems.

I think it is also important to mention diet. You can work out all the time but if you are not eating correctly, you can't out work your diet.

Staying fit is mostly a mentality thing rather than a todo list, IMHO.

If it is really a priority for you, you will eventually find out some time to do it "officially".

Even if it is not a priority, by changing a bit your habits will lead you there.

Take the stairs. Get out of the train/bus, one station before your usual one and walk. Or ride a bike. Don't take the bus/car if the distance is less than 2km. Don't stuff your fridge with chocolate bars ( nutrition does matter).

It.might sound like a todo list in the beginning but if you shift your mentality it will be a way of life.

When talking to other developers in the past I have always emphasised making small changes to your life style first. Small changes get you motivated as they are quick wins and do not require a large lifestyle change.

• at lunch add a portion of something green to your meal.

• Park a little further from the office or get off the bus a couple of stops earlier.

• one day a week switch you transport to a bike.

Starting the gym for a lot of people is a bad commitment. It involves going all in, and the change is too great to keep up.

Just thanks..

You've made some good points here! I wish you luck on your journey if you haven't started it yet :)

I can highly recommend doing a 100 day challenge where you need to workout at least 15 minutes each day. The day count also includes rest days. The challenge is a great way of getting into fitness without feeling overwhelmed, since you can increase the time as you see fit.

The most important thing is to find an exercise that you like to do. Running, yoga, weight lifting, pilates, zumba, cycling, HIIT, anything is good to start. Personally, I do Ballet-based workouts which make me feel really good without killing myself with cardio or weight lifting.

failed at daily routine part 😿

When having workout at the Gym, it's essential that we must have a group fitness classes near me to be inspired and motivated on doing some exercises.

Thanks for sharing! Since I started working out regularly, I have written down my to-do list in task management software and prioritized everything. I feel satisfied when I complete the tasks and feel motivated to do the next tasks. So far, I really like to use Todoist or Quire. I've been consistently working out for about 8 months now.