Ask HN: How do I get fit and healthy as a software engineer?

I think this is good advice, except probably for road cycling. Both my physio therapist and Yoga teacher told me that sitting on a road bike is counter-productive to improving my flexibility, given that I already sit at a desk most of my day. Especially the hips will stay in the same angle for a prolonged time.

Edit: if OP is concerned about damaging their untrained musculoskeletal system, then swimming is a low risk activity to get started with sports.

Take up a martial art such as archery, judo or bjj or taichi. Exercise the mind, body and hangout with like minded enthusiasts while playing. Learn to breathe properly and keep other parameters in check in the zone while you exert yourself for lifetime best.

I recently (~6 months ago) retired from engineering. I was rather unfit and had also gained a bit of weight. I started running 30 minutes in the morning every 2nd day.

It is painful in the beginning and you probably have to alternate between walking and running for a while. For the first month and half I only did 3k runs and then changed to 5k. 5 months in I can easily run 5k in less than 30 minutes and I look forward to the next run every time.

The mind does play tricks and attempts to convince you to stay in bed. I have a rule that I at least should get up, put on my running clothes and if not else go for a walk. It always ends up being a run.

Also I seem to consistently lose 2kg per month. I generally eat what I want, with the exception of sweets, cake, ice cream, etc.

It isn't about what you do as much as about having a routine, and doing it regularly. Make it as much of a daily standard as getting dressed or brushing your teeth.

Once you have the routine down, and do something every day... feel free to explore different activities until you find one you enjoy. Eventually, something will click.

Have patience - it is a process to get rolling, a process to find your activity, quick to start to feel better, but a long time to reach your goals. Make it a goal to keep going, and not let the slowness of it all discourage you.

I want to caution you against obsessing over solving your problems with some great fitness overhaul. Part of your problem is not being able to muster the energy and the willpower to make that kind of change in the first place. Instead - think small. What is the lowest hanging fruit on a habit level that will give you a little more energy and boost your feeling of being in control.

To give you an example, I recently gave myself a huge energy boost at hardly any cost by just improving my breathing and sleep. This is what I did. 1. Started going to bed early enough so no alarm was needed. 2. Bought air filter for my bedroom (300$). Fixed a bunch of allergy problems and improved my sleep with no added effort on my part. 3. Noticed I often wake up tired with a dry mouth. Did some research on healthy breathing patters, particularly at night, and found that I was probably mouth breathing. Fixed this problem by taping my lips at night for 10 days in a row (sounds weird, actually no big deal). I now wake up after 7 hours of sleep feeling fully awake.

The energy and clarity I gained from these small habits then actually gave me the space to try and build an exercise habit gradually. Because my schedule is such that exercise needs to take place in the morning this is helped by feeling more energised and awake in the morning. I also noticed that because my body is better oxygenated in the morning i have far fewer aches and pains than I used to.

The point is that there are some changes in life, like exercise or overhauling your diet, that, while undoubtedly beneficial, require a level of clarity and mental focus to have a chance to be successful. If those prerequisites aren't met it just becomes another stick to beat yourself with. Just examine yourself with kindness and see what the easiest way is to give yourself a boost. Good luck!

EDIT: typos