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

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

#11

Post by dahart »

Endurance comes with practice. The trick with exercise and eating is figuring out what you need mentally in order to do it every day. And not “will power”! That’s how to fail. Pick positive things that keep you coming back. There are a million ways to exercise and eat, so explore. I’ll share some of mine only as examples, but seek out and experiment what things work on yourself. Do you want company, or prefer to exercise alone? Many people love classes, CrossFit, spinning, etc.

For running, I personally like pace music - a set of songs with the same BPM that I can run to. Or sometimes podcasts, audiobooks, or language lessons. I prefer to run outside when I can and take different routes every day. Smart small and don’t go too big too fast, increase your time no more than 10% per week. Biking is a way to explore the city. Sports like tennis or ultimate frisbee are a way to run while playing games. There are lots of meetup groups for hiking.

Changing eating habits is very hard. I started by tracking what I ate without trying to change it. Just monitoring by writing it down, looking up macros and calories, can help you see your inputs more clearly. If I count calories, it helps me mentally to save room for a treat at the end of the day. Counting calories did help me make better choices too; suddenly carrots and pickles seem like a way to cheat and eat something bulky and filling without blowing my budget, chips and cookies become easier to avoid because of how fast they use up my budget.

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

#13

Post by emi2k01 »

nextlevelwizard wrote: post #10

Maybe look into "Coach to 5k" running program if running is what you are looking for. My own recipe for success was just doing very standard 5x5 StrongLifts weight training routine first thing in the morning 3 times per week. I just rolled out of bed, put on my gym gear and went to the gym. It took 45-60min to complete my sets then as a reward I took ~10min Sauna, then showered and went to the Office.

> Coach to 5k

It's Couch to 5k. AKA C25k.

I only point it out because the name is what made me try it out!

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

#15

Post by ivan1783 »

Look into cycling, you have a big range of efforts you can do from barely anything to full out and you will any ways put some km's behind you. Its less impactful on the knees and joints in general, running is relatively hard on your joints especially if its on asphalt or hard surfaces. I also sit at a desk (not all day but any way a good part of it) and my go-to is cycling (road, gravel & mountain XC). Starting is easy, find a bike and start pedalling. When you get tired pedal less hard and go home. If you feel like you can do more do a harder effort or sprint, then bring it back to a slower speed, etc. Lots of videos available on youtube.

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

#16

Post by tj-teej »

I would encourage a combination of fartlek and slow running.

One day just go for a 20 minute "jog". Try and run as slow as possible with the goal of running for 10 minutes out and then just getting home. It's OK if you walk and do so when you need to!

The next day slowly jog for 5 minutes, then do 1 minute at a high pace, and jog/walk for 2 minutes. Try and repeat that 5 times. Turn around after 3, and then walk/jog home when you've done all 5.

If you do that a few times you can increase the numbers, but the difference between fast and slow running really helps!

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

#17

Post by teyc »

This is what worked for me: I didn't start exercising until my late 40s. I picked a gym that offered classes, and made it the first thing I did at the beginning of the day. After that I'm ready to work.

I now have a personal trainer once a week who makes sure I am doing the work correctly, and gives me a variety of challenges. Your body is programmed to change in response to exercise stimulus, and you will see a difference in a matter of months.

I set up a stand up desk at work, and I regularly walk away from the desk to take breaks. After a little adjustment, I practically stand for 6-7 hours a day.

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

#18

Post by _____k »

I have the same/similar patterns in my life. What I do is: I use kettlebells as my main and mostly only exercise tool. I occasionally run and cycle to work although last two are least options in my routine. Kettlebell is like 99% what I use. They are a great tool to build up stamina and strength with muscles[0]. I recommend to check Pavel Tsatsuline[1] “Enter the Kettlebell”[2]. Regarding the diet/eating I do daily fasting[4] and can recommend this for sure although it expects some planning with nutrition in your meals. Now regarding food if you wanna eat healthy stop buying/eating processed foods or reduce as much as possible, reduce sugar consumption overall especially artificial one, try to make your meals from raw foods as often as you can, I for example make meals for whole week over the weekend, it saves a lot of time.

[0]https://pubmed.ncbi.nlm.nih.gov/21107513/

[1]https://www.strongfirst.com/about/pavel-tsatsouline/

[3]https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Su...

[4]https://www.hopkinsmedicine.org/health/wellness-and-preventi...

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