What happens when you sit at a desk for 13 years and also exercise

What happens when you sit at a desk for 13 years and also exercise
deanproxy.com

Also a perk of living in a city (such as San Francisco) is I can walk EVERYWHERE, including work and I do. Like the OP, walking to and from work and hitting the gym most days has vastly improved my quality of life and it doesn't even take away from much of my evening.

If you need something to get you motivated, grab a Fitbit tracker and/or scale and track yourself. It'll only work in the beginning, but if you use that to your advantage to get out of your lazy slump, it should carry you forward.

Personally, I have always been active and fit, but the reality of getting older and being part of a startup have made me fine-tune my regiment. I'd never been a gym rat, but having the time in school to spend 1.5-2 hours preparing for my sports seems ever the luxury today. Since the New Year (and the purchase of a road bike), I've been following a pretty consistent routine of biking to work (ranges between 4 and 6 km depending on the route I take), lifting at the gym for 30-45 minutes, and attending yoga classes at least twice weekly (one weekday evening class and one weekend morning class typically). I also play in a men's basketball league one night a week for most of the year. This provides the core of my activity; I can usually be found hiking, surfing, playing pickup soccer or basketball, and pretty much anything else active at various points too (which the core work supports and enhances).

My gym sessions consist of 20 minutes of mobility exercises, moving all the joints in all the ranges of motion they should enjoy, followed by a focused "workout", usually 10-15 minutes long. They are almost exclusively full body movements, sometimes done with low reps and heavy weight (such as double kettlebell clean and jerks, 4 sets of 5), sometimes complexes (such as 4 sets of (3-5 pull ups then 10-15 pushups)), and sometimes Crossfit-style workouts (5 burpees, 10 kettlebell snatch (5 per arm), 15 mountain climbers, and 20 kettlebell swings (10 per arm); repeat until you can't).

For my training, I have three simple steps (stolen from Dan John): 1. Do Something 2. Adjust 3. Perfect

Anyway, that's my me-too to add to the OP.

I also do not go several months without working out often. I did it during a shoulder surgery recovery and again earlier this year. I agree that is not a good idea, but life does get in the way sometimes and I was just pointing out that I'm no different than other people in that aspect.

I also wouldn't advocate that my way is the one true way. I will say that my results are probably pretty typical of what most people may experience when they actually decide to exercise.