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

One thing I don't see addressed here that is critically important is injury prevention, specifically as part of your workout plan. Getting injured will derail you (in some cases permanently), and I've dealt with that myself.

Climbing was recommended here, and I think that's a great idea. Hiking is usually a better idea for those just starting out though.

Look into Training for the New Alpinism and Training for the Uphill Athlete. The core tenets of these are Injury Prevention and Endurance training, not pure strength. This is remarkably similar to how special forces train. The basic idea is that you do a long, easy introduction, then strength building, then endurance. This is a 6-12 month cycle with a goal you target at the end. Workouts are made up of some long, low effort (Zone 1, so you barely feel winded) workouts that end up being walks for those out of shape, and one high effort jog/run type workout, with a couple strength days a week. None of this should be difficult; it's the volume that makes it so. One critical note: your cardio can be whatever aims towards your goal, whether that's running, rucking (hiking with weight on), swimming, biking, etc.

I'm actually preparing to start a cycle myself after some life events. I'm by no means an expert, but this system has worked for me.

Here's a training spreadsheet; feel free to copy it. I got it off of a forum a while back, so I can't easily give credit, but I did not make it so I can't take credit.

https://docs.google.com/spreadsheets/d/1zlIF6sCvO4je1YfXohIF...

I use TrainingPeaks to track my actual data and have found that being able to parse my own data and do analysis has helped immensely. Also, Garmin Running Dynamics changed my running for the better, once I knew what the heck to DO with the data.

+1 cycling. This is very contingent on the kind of area you live in (distances, hills, bike routes / lanes, general tolerance of cyclists) but it has made the difference between couch potato and relative fitness for a lot of people I know. The key for me and them is having it as your go-to transport for getting to the shops or school or the office. I think “incidental exercise” generally describes the approach.

It’s worth pointing out that stamina changes surprisingly quickly, it can be only 3 days between a hill being impossibly daunting and just a hill.

Yo!

My time to shine. I'm a partner in a gym. I'm fit. I'm a full time software developer. People think I'm an athlete.

You're trying too hard. You need to develop a habit to get fit.

Consistency > intensity. Sooooo! Here is my tip.

Go to the gym. Win the day by doing really easy stuff. Everything should be easy. Then finish your session before you are tired or sore. Go get food. A shake is perfect. You need to win.

Do this 3x a week until you really enjoy going to the gym. Typically this is a month or so. You can get it going faster if you're doing this with a buddy.

I cannot stress this enough. Consistency is so much more important than intensity that it just isn't important to even think about intensity.

Thinking you will be fit by the end of the year is also a mistake. Fitness is a long term problem. Start now. Be consistent. A few years from now you'll be in a room and notice that you're fittest person in the room. Or you'll help someone move and you'll get tapped to move the heavy stuff, because obviously you'll do the heavy stuff.

People will claim "you're just fit". You'll know you're weak compared to other people. The game will just keep going.

If you want a program, you can't beat starting strength (no affiliation): https://startingstrength.com/get-started

For running. You're running too hard. Just run slower. I'm serious. Run so slow you feel like you're not running. Do 5km twice a week to start (Or even just walk 5km twice a week!). It builds from there if you just keep doing it.

When you're starting, just be weak and slow. You're putting the pressure on yourself and it wont pay off. Be consistent at all costs.

Good luck man.

This is great advice. I’m an avid runner but joined a running club in town when I moved to suburbs from NYC. Just two weeks of track workouts made a huge difference and kept me on schedule and sense of accountability.