I love doing bouldering. It has the benefit of being both a physical and mental challenge. It's no coincidence that climbing routes are called "problems" and making it to the top is referred to as "solving the problem".

Look around and see if you can find a climbing gym near you. They often have a decked out set of free-weights and bars as well for any other workouts you may want, so you can get away without needing a regular gym membership too.

I recommend this as well. The bouldering community is also great. It's really easy to make friends and people are incredibly helpful. It's really cool to see really experienced climbers go out of their way to give tips and help someone who's struggling with even the easiest problems. And if you're tired and want to take a break, you can watch other climbers approach problems and learn from them.

I will say that as someone with moderate to severe social anxiety it was tough for me to get into at first, since some bouldering gyms get pretty busy and crowds will actually form as folks wait for their turn to try a problem. But realizing how nice people are helped me break through that barrier and stop caring.

I'd second this, but I'd add:

1) Be careful. Don't overdo it, make sure to warm up properly and don't push too fast up the grades. I ended up having shoulder surgery and 8 months of physio. 2) I found to really get the most from bouldering you need to do some cardio exercise as well. Cycling is a pretty good low-impact option.

Same here, and the advantage is tha many of my friends do so too, so I get to see them regularly as well. And we can do that because bouldering is very tolerant to differing skill levels.

That said, it's a rather specific type of exercise, so I go running as well to keep it varied.

awesome idea but don't ramp too quickly! It's much faster to build muscle than tendons or ligaments, new climbers will often get injured a few months after going 0 to 60. Make sure to do a few pushups and extensor exercises to stay balanced, since climbing doesn't naturally do that.

Go for a run ! Or if you can, swim at lunch time.

Time is scarce, especially if you have kids, however there are a lot of options. I recently started to run from work to home and I just don't belive that I didn't have this idea before! I'm home in almost the same time that when I commute by metro (around 1h), but you disconnect immediately from work and you feel like you have a second day starting fresh once you are home ! (this of course depends where do you live, I assume most live in urban area where distance is not that long)

What kind of bag/backpack do you use when running?

You want one of the small trail running packs. They are a snug fit to the upper body as you don't want something flapping around.

I mostly cycle to work and take the approach of leaving a change of clothes there so I have minimal stuff to carry. In that case you could maybe get away with a small waist-pouch-belt for Id cards/keys/phone etc.

Exactly - same here.

Most of the time, I just take the keys, phone and some cards, leaving the rest of the stuff at work. I'm running every 2 days, so on the days I'm not running I just bring everything home.

When I need to take something, I have a small trail running pack (5L).

What worked for me:

#1 - choose something you will enjoy. You may not know what that is (see below) but if you don't enjoy it you will not continue.

#2 - Do it in a routine. Some people can bike to work; that's great since you have to go anyway, but you still have to (probably) leave earlier and plan for what you'll do when the weather is bad. Of course if you don't like biking or can't bike, choose something else (see #1).

#3 - you may be surprised what you like. I paid for an expensive, 6-person "boot camp" at 6 AM four days per week. This should be the kind of thing I would hate: I don't want to get up that early, I prefer solitary activities (coding, backpacking, etc). Surprise! I liked the solidarity of the group; it got me to work harder than I could on my own and I liked it so much I worked out 6 (actually, usually 7) days a week, with other group members on the non-"boot camp" days. Then I stopped paying extra, just paid gym membership, but work out almost every day. I used to take gym clothes on business trips and found I was always too busy to work out; now I don't and just do bodyweight exercises naked in my hotel room (nothing that would disturb the people in the room under mine).

#4 - as with so many things: just start. Don't set ambitious targets, because it's a lifestyle change, and because you don't even know now what targets are appropriate.

#5 - get professional help. Honestly, if you can afford it a trainer can help you do that exercise correctly and teach you new ones. You don't have to see them regularly, but it's even worth it if you're also doing classes/group sessions.

I like scheduled classes, they help me keep a rhythm and I can hide in the crowd when I need to.

TRX (https://crufit.net/pages/trx and http://www.flying-studios.com/strength) -- Core conditioning, I like the structure and the ability to dial the difficulty up/down depending on what my body's up for.

Circuit training classes (https://crufit.net/pages/circuit-training) -- strength and cardio.

Yoga (http://www.flying-studios.com/yoga/) -- Flow and Happy Hour.

Indoor Cycling (https://crufit.net/pages/cycling) -- find a place with bikes that measure power output and heart rate so that you have an objective measure how hard you're working. Subjective measures are sneaky....

All of that supports telemark skiing, mtn biking, surfing (aka, falling, swearing).

I do a variety of things but commuting on a bicycle is the fallback. It's not just for my body, it's time to think, I like the speed at which the world goes by on a bike, and it's a way to stay in touch with the changing seasons and the elements. Driving makes my stress levels go up, and cycling makes them go down.

I started taking this stuff seriously back in November last year. The things that worked for me:

1. Got an Apple Watch. Set a daily target of 630 active calories. Aggressively pursue that target, and get on a "streak" of hitting it. The longer the streak, the more incentive there is to keep on hitting it. My personal rule is that I have to average 630/day over the course of a week, so I'm allowed to dial my daily target down to keep my streak going provided I hit that average by the end of the week.

2. Joined a gym, took some personal training sessions to learn how to use it and then started going 3-4 times a week (mainly to help me hit my calorie goal described above).

3. Signed up for a half marathon. Used a training plan from the internet to train for it. I ran a full marathon about 7 years ago but I hadn't run much since then.

I've been trying to decide if I want an Apple Watch or not. Really tired of carrying my phone to the gym with me (thinking about the LTE version). Are there good weightlifting apps?

I take a 3 tier approach:

1. Bike to work, every day. Where I live the traffic is so miserable that it's comparable to driving in terms of time. It's the single thing that makes the biggest difference in how I feel.

2. Every other day, do some basic body-weight strength exercises (pull-ups, push-ups, and the like). Bicycling is great for cardio and it works your legs a little, but that's it. It's good to keep all your major muscle groups engaged on a regular basis.

3. Use a standing desk, to encourage small movements throughout the day. Standing all day doesn't feel good and isn't good for you, either; I aim for about 50/50 standing and sitting.

I was swimming before. It got old in NYC because the pool just gets so crowded at the predictable times and you end up behind slow people, but if you have your own lane, it's an amazing workout!

I cancelled my gym membership. Now I just do 3 sets of: - 1m30s plank - 20 situps - 5 leg lifts - 15 pushups

I try to add a few reps to the sets every week or two and another exercise was a recent innovation. I started out at: - 1 minute plank - 15 situps - 10 pushups

In addition I walk 35-40 minutes to and from work every day.

I know it's not perfect, but to me this routine has really helped! Good luck.

Weights. I followed the 5x5 Stronglifts program and got to the point where I was doing 140 lbs squats, 110 lbs benchpress, 150 lbs deadlifts, 65 lbs overhead press, 75 lbs barbell row. 3 days a week at the gym, around 1 hour each. The phone app made it easy to track progress.

I could see huge improvements in muscles and overall wellbeing. But a large part of it ensuring that you consume sufficient proteins, around (0.8 * body weight)g. I supplemented my diet with whey protein shake (2 scoops on gym days and 1 scoop on non).

I started with a pretty unremarkable body and desk job lifestyle. Good luck.

I started boxing in 2012 and haven't looked back since then. I love the sport, and you end up meeting people who are very different in terms of careers and social status, from what you (we) are. There is also a "brotherhood" type vibe to Boxing in particular (I think this is also true for other combat / martial arts type activities) and I've made many close and interesting friends (male and female).

When I first met my trainer (a current professional boxer), the 1st question he asked me was "Are you a Computer guy?". I asked how he knew and he said "You crouched shoulders are a dead give-away. We can straighten that in 3 months".

I do strength and conditioning 2 x a week, weights 1 x a week and boxing training (drills) 3 x a week and sparring with headgear 2 x a month.

5 years later, my shoulders are very straight, my hands and wrists have become stronger from punching. I've totally lean-ed out -- was healthy BMI to begin with, still lost 15 pounds in the 1st 3 months of beginning boxing. I'm also able to focus more at work.

I tried doing things separately (ex: running outside, going to 24 hour fitness just for weights etc) and it didn't work.

With this, there is 1 place I go to - my boxing gym - and get everything in the same place. My gym has TRX classes 2 x a week for strength and conditioning, in-house trainers to learn boxing 1 on 1 if you want to as well as group classes for boxing drills and heavy bag workouts.

If you do end up starting with physical exercise, be sure to also watch your diet. Also start slow and build up otherwise you may not stick to it. I started going once a week for 1 month, then 2 x a week the 2nd month, then 3 - 4 x a week the 3rd month. Now I go 5 to 6 x a week.

Exercise + Diet = Lifestyle.

Boxing is the best. It changed my life physically and mentally.

Workout days: T/Th/S/Su

5/3/1 strength training consisting mostly of Deadlifts, Squats, Overhead Press, Bench Press, Pull Ups, Seated Rows

Off days: M/W/F

Mobility Work, stretching and/or cardio

Diet rules: Count calories No sugary drinks 1 coffee per day 1 or 2 alcoholic drinks per week Drink only water besides coffee/alcohol At least .8 grams of protein per lb of body weight

Weightlift daily but only work out one muscle group.

So Mondays - Chest, Tuesday - Back, Wednesday - Biceps etc.

Also running 1.5mi after the weightlifting. Full workout takes about 1hr 30min.

I've been following this routine for the past few months and its the best I've ever felt.

Running helps dramatically reduce my stress and anxiety levels about deadlines.

Highly recommend running daily if you work at a startup.

I do Gracie Jiu-jitsu. It's the most logical, efficient form of self defense (close-quarters submission grappling). Sparring is a calm, chess-like process. It is like solving real-time life-or-death body mechanical problems. It leaves you with a lean and strong body and gives you enormous confidence around other people.

"A Linear Progression Based PPL Program for Beginners" (Strength Training)

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...

I opt for dedicated workout sessions. I got into bodybuilding style workouts a few months ago (while being ~50lbs over weight) and started eating sensibly and it's done wonders for me. I currently workout 6 days a week: 2 days purely weights, 3 days are weights+cardio after, and 1 day of pure cardio.

Skateboarding, walking, stretching, daily push ups.

Also these back stretches at least a few times a week. They help with preventing hunchback from sitting in a chair on a computer all day.

https://www.youtube.com/watch?v=FTV6UCh-yhs

Run 6 miles 2 - 3 times per week. BEFORE eating dinner. If I am short by Sunday, I run both morning and night. (It started with 2 miles per day, but before I know, I was running 6, perhaps the body just keeps pushing itself)

Weights 2 times per week.

Bike to/from train station and to/from small distances.

I noticed the same thing. Without physical exercise, my posture gets worse, I have random back pain, and realized I am more prone to injury when I do go and do something active.

Currently I exercise every morning for about an hour. 45 min of lifting weights, followed by running 1 mile, and stretching. I have more energy at work, I'm in a better mood, and It motivates me to be conscious of what I eat throughout the day if I start the day off right.

The biggest impact on my posture and back pain has been doing the yoga-like stretches every morning. I highly recommend it.

Also most office chairs will really mess you up. I've resorted to sitting on a yoga ball or standing. For me, the yoga ball is actually the most comfortable desk chair I have used.

I walk as my primary mode of transportation, including to the grocery store. I occasionally take the bus occasionally when the walk is more than 20-30 minutes. Even then, I still have a walk to and from the bus stops. I literally use the car about once every month or two. I do this in sun, rain, snow, cold, daylight or nighttime. I live in Norway and the terrain here is mountainous, but the city is convenient to walk.

The grocery stores are more convenient than when I lived in the US and public transportation is decent enough for this to generally be doable. It was a lot harder to do when I lived in the US.

Ideally you want both exercise sessions and "smaller daily activities".

For exercise, a great way to spend your time is the bike. It's great transportation, great views, and makes you feel good. If biking outside or to/from work isn't an option sign up for a spinning class.

It's high intensity, low impact, easy on your body, but demanding enough to give you a great workout.

For smaller stuff throughout the day, just go for small walks around your work building. A Fitbit/Garmin/fitness tracker also can come in handy and also help you track your heartbeat and sleep over time as well as give you motivation.

For the past couple years I have been training in Pro Wrestling - it's real intense but a lot of fun!

It gives me a new set of skills that I feel complement my career, eg. I spend most time writing software trying to be thorough and spend time thinking things through (sometimes to a fault), whereas being in the ring with someone else requires you to make decisions quickly and trust your instincts. While the training itself is a great workout, it also gives me motivation to do additional work to improve conditioning / strength / etc.

Weight training. Some friends come to the house 3 nights a week (one of which was a personal trainer in a former life) and we lift weights and walk down to the taqueria after we wrap up and get some good protein. Been doing it for a year now and I feel far more energetic than before, it's an excellent feeling.

Next big problem is to get rid of the gut. Weight training is great to get strong but not particularly great at helping one shed excess fat.

Poledancing.

Try it, it's great! And it forces you to counteract a lot of the desk job muscle imbalances in a way that many other exercises let you skirt.

I work from home. I built a treadmill desk in my basement. Each work day I carry my laptop down there and walk 6 or more miles while doing my normal job. I can work effectively up to about 3 MPH, but I usually stay around 2.6 MPH.

I've been doing this off and on for about 3 years now. I wish I had done it much sooner. (I've been working from home a lot longer.)

Commute on bike 5 miles each way. Try to go fast. Not every day but a lot of days. It is my only exercise though. I am lazy by nature, without biking I think I would be sedentary and deeply depressed.

I need to be doing more for core, range of motion, strength, explosive movements. Biking is good for cardio and legs but that's it.

https://www.trainerroad.com/ on rollers every morning before breakfast, tough to get on your bike at 6-6:30am but very rewarding seeing your FTP inch up as you keep doing it...

Currently:

Biking 7 miles to and from work along country lanes, only danger is from rouge sheep.

Around 1 mile roller skate at lunchtime most days (depends on weather).

2 - 4 mile run 3 nights per week, longer 6 - 8 miles run at weekend.

Planned:

Take up yoga again (I had begun to master the head stand).

Take up weight training again.

Up the running distance in preparation for half marathon.

I go to the gym to do weight training for 3x a week, and then on Sundays I do 500 kettle bell swings for cardio.

3x a week to the gym just means getting up a little earlier or going after work. It's very doable.

Waking up on Sunday for 500 kettle bells before my coffee is a good way to wake up.

For basic cardio fitness, I do stair climbing. It's as risk free as it gets and it raise your heart rate a good bit. I used to do it 20 minutes non-stop every other day and it kept me quite fit.

Rock climbing when I can be bothered going to gym. Not lately.

I use an app called Freeletics which provides you with a personal workout without requiring any machines. The app makes it hard but always manageable which is nice because I feel like the static programs don't motivate me.

I do it three times a week before work.

I walk too and from the train station that gives me about 30 min of walking a day during the week.

I would like a 20 minute home program that requires very little machines. I did get some books to that effect, but I need to go through them and put it together

I love CrossFit. I go usually twice a week. What I like about it is 1) it's a different workout every day, and 2) if left to my own devices, I just don't exercise. Having the obligation to go to class makes the difference.

I have reservations with CrossFit - the exercises are done at such high weights, speeds, and reps that it's almost a certainty that you'll injure yourself if you stick with it long enough. The intensity and accountability are both good, but it's hell on your joints. I have trouble truly recommending it because of this.

I skateboard the halfpipe pictured here: http://vertramp.org It's good intense exercise, but can be hard on the knees. The people are also cool!

With my brother we do some of the BeachBody.com videos. I think the P90(x, x2, x3) series is the best overall. The good is we can do it at home. None to do? Workout!

A kettlebell is great at home, you don't need much room and it's a good workout balancing cardio and strength.

+1 for kettlebells. I've always hated strength training, but kettlebells just make me feel awesome---with only minimal soreness the next day, unlike what I get from squats. It's been about a year since I started doing kettlebell swings and get-ups 2-3 times a week, and both my wife and I have noticed serious changes in my physique.

If you're not sure what kettlebell training even is, I recommend "Strength Training for Non-Athletes" (https://joshkaufman.net/strength-training-for-non-athletes/). If you're interested enough to buy your first kettlebells, I recommend the book Simple & Sinister for an explanation of the form and a training plan. (It's easy to hurt yourself with the wrong form, so you really want to read the book before working out with any significant amount of weight.)

One more tip: I found the suggested starting weights to be way off from my personal ability. As a guy who hadn't done any weight training in years, I needed a 15-20 lb weight for get-ups and a 25 lb weight for swings when I started off. (But over the last year, I've worked up to 35 lb get-ups and 55 lb swings.)

Stand up desk, walk for an hour before work, some yoga. Plenty of water and walking around the office.

CrossFit 3x a week, rucking 2-3x a week with 30-40lbs

Walk/bike to/from my commuter train.

Boxing!

salsa dancing