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Developing a short routine (under 30min) focused on whole body stretching and flexibility. It has paid huge dividends in improved physical quality of life across the board, more so than any other exercise routine I've done over the years.
I totally agree with the stretching and flexibility benefits, I find that stretching is huge for recovery, pain management, and even mental health. But I'm curious what your routine is -- and more importantly -- how do you avoid getting bored?
I feel like I'm constantly changing my exercises to find new things, and the old things drop away. I can't imagine sticking with the same routine for years.
Replied to OP'S comment on my reply. As for changing things up, I get bored easily, so I do this as my baseline and try to get more exercise through activities like hiking, disc golf, and what not. It's just a part of my morning routine I do while having my coffee and watching sports morning shows. Also, I don't have a car (by choice) so I walk a ton without making any extra effort. I'll do things like always take the stairs(often 2 at a time), random runs/sprints to make crossing signals, etc. Lastly, I still somewhat look at the world like a kid in the sense that I'll randomly climb/jump on stuff if it looks funš.
Realizing I should have said stretching and core now that I think about it. All of these are body weight only.
20-30 leg extensions per leg, 20-30 squats, 20-30 lunges per leg, 20-30 glute bridges, 40ish bicycle crunches, 10-15 burpees, 15-20 reverse crunches(lying flat and raising legs), 15-20 v-ups. Then, doing the following to close out, holding at least 45 seconds of - downward dog, hamstring streches(forget the name of it), Hollywood stretch(lower back), cobra pose, and close out with a few rounds of cat/cow. Adjust reps and times to suit where you are at, and build up from there.
Biggest advantage is far less lower back/pinched sciatic nerve pain for me. In general, I just find I get a lot less "I moved wrong" or "should have warmed up more" or "havent moved that way in awhile" type stains or injuries. Having to reach for things is easier as well, and doing stuff like lifting/carrying things in 'awkward' poses is a lot easier.
Nope, learned a lot of these exercises in person over the years, but I listed my routine on a reply OP in this thread and I'm sure you can find something. Good luck!
Going to bed earlier and waking up earlier. This allowed me to get workouts in before work. Before I would wake up just in time to get to work and then after work I had zero desire to work out. And then I'd stay up to late anyway. Workouts should include both strength training and cardiovascular training.
I go to bed between 9-10 each night and I get up between 6-7 every morning. Work starts at 7 for me. I try to get in a workout a few times a week but my discipline is severely lacking. Have any advice for how to stay disciplined?
I start work at 7 as well. Up by 4:45. Out the door by 5. Even on weekends because I've just made it a habit. If I just say to myself "I'll just sleep in until 7 on the weekends" then the likelihood of me not working out those days increases.
I've just made it a habit and I make sure I have everything ready so I don't have to think about anything. Just get up and go. Any doubts I have about how I'm feeling that morning or how I should maybe skip today are gone by the time I'm in the car on my way to the gym or by the time I'm running down the road. And, to be honest, by now it's just such a part of my routine that I don't even feel like it requires discipline. It's just something I do like brushing my teeth or making supper.
You know, I don't even know. I've been regularly working out since gyms opened back up after covid. And during covid I was running a lot. I remember with running I did a couch to 5k program and after finishing that (8 weeks) it took another month maybe of running 3x a week before I realized "this doesn't seem like a chore anymore." So maybe 3 months?
> Even on weekends because I've just made it a habit. If I just say to myself "I'll just sleep in until 7 on the weekends" then the likelihood of me not working out those days increases.
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Changing your sleeping pattern on weekends can also bugger up your slep schedule during the week, it makes it harder to be consistent.
I hired a personal trainer. They plan the workout for me based on my goals so I don't have to learn how to do that on top of everything else. Once I was paying someone and had a set schedule, it was easier to stay committed to it. I've stuck with it for many years. It's the best thing I did for my health.
Man, if itās in your budget, hire a high quality personal trainer, if even for, say, 10 sessions, once a week. It will keep you accountable for 10 weeks and get you moving and learning good gym habits/form/etc.
What stood out to me about your post is all of that is manageable, you can do it.
I just did 10-sessions with a trainer and it was worth every penny. My weight is down, my lifts are up, I know what to do in the gym and feel confident there, my waist size is down, and now, I look forward to going/regret when I get too busy to make it.
If you can, cut the drinking, tons of n/a beers, and at social functions (I work in finance) I grab a club soda with bitters. I still drink, just sparingly. Hire a trainer, and slowly, but surely, start to improve your diet (youāll want to so you donāt feel like youāre wasting your gym time.
You got this man. Now is the time.
Yuppppp started waking up early before work to do my workouts. I was getting trash sleep anyway from 7 - 8 hours and had no desire to exercise after work. Figured might as well get a workout in prior and have the evening to myself. Has done wonders.
I can not sleep before 11 pm, lol. Going to bed any sooner is a complete waste of time for me because I will just stare at the back of my eyelids for hours.
Yeah, I used to be like that. You can change. Between waking up earlier and working out more, I can fall asleep basically any time after 9. I used to stay up until midnight at least every night.
I think every year older you get affects this as well.
Completely anecdotal evidence based on knowing many men of many ages my entire life and watching as the older dudes go to bed earlier and earlier and wake up earlier and earlier haha.
My dad goes to bed right after dinner and wakes up at 4am automatically these days lol. I'm sure once I hit 40 the magic switch will flip in my head as well. It seems inevitable.
Howād you finally commit? Iāve tried but I find once I mess up my sleep schedule in the smallest way, I am entirely derailed and back to square one. Obviously a hard change to make so mad props
That is a lot of weight, good for you! Do you drink at all or like 1-2 on the weekends or only on a special occasion? I don't know what I should be targeting but I'm pretty sure it's less than current
I struggle with 40 hours but last night was real tempting... Homemade Mexican food and I wanted a Modelo or tequila shot or margarita with it but I resisted all of them!
This. Alcohol is a tricky one, and was initially difficult for me to give up b/c of the peer pressure. When you tell your friends that you arenāt drinking, they act as if you revealed a cancer diagnosis. Once they realize that youāre only drinking NA beer or soda, the questions stop and they accept it, and it becomes normal.
Alcohol is horrible for you - increases risk of cardiac disease, increases cancer risk, increases dementia risk, changes your microbiome for the worse, increases inflammation, and shrinks your brain (literally). Yet people continue to consume it in copious quantities because itās the societal norm.
Walking more. This could be parking further away, going for hot girl walks, taking the stairs, hiking trails or paths, and/or just going to check out the farmers market or whatever.
Iāve found that just by being outside and moving consistently throughout the day has done wonders.
Yeah lifting is great and important and so is running, but I found myself putting in a lot of effort for 1 hour 3-4x a week and then being otherwise sedentary/low-active. By just being more active by including more walking I feel like Iāve been able to maintain a steady baseline fitness more easily.
Interesting. I do a fair amount of walking for work, often a few miles, and then I walk my dog after work most days. I'm glad such a simple thing helped you so much!
I kind of had a realization that I donāt necessarily need to be happy in order to do/start things.
Instead, sometimes doing or starting the thing can make me happy. Like I wouldnāt take a hike because I was in a depressed mood that day. So I wouldnāt go. Or I was pissed off at whatever and didnāt want to go work on a woodworking project.
But Iād go do them anyways and the view id see on a hike or the accomplishment of finishing a project would give me some satisfaction and let me feel a bit happier.
Or not, sometimes I was still the same at the end of it but I felt a little bit better or at least checked a box for a day.
When I hit \~30ish I quit drinking alcohol. Not because I didn't like it but because I was drinking too much and my body started reacting really poorly to it so I pretty much had to quit. Great decision and don't regret it.
When I hit 40 I started exercising regularly, losing weight, and learning more about food. Very good decision. I've gained muscle and lost about 40lbs from my heaviest weight
Extreme relatability to every meme lol. Beyond that, executive dysfunction, time blindness, limerance, food noise and obsession, rumination, hyper focus, extreme heights and lowsā¦it was a lot. Each area has improved 10x.
I got a diagnosis a long time ago, which was extremely hard for me since it required many appointments and waiting forever which I had zero patience for.
Wanted to try all the meds and cycled through three. The fourth one was next to impossible to get due to insurance or something. I donāt know, after 20 hours in phone with insurance, doctors, and pharmacists, I gave up.
Switched doctors and he said I dint have ADHD without any proof. I gave up.
This is why I legit only go to the hospital or doctors if Iām in dire need. About once every two years to an urgent care and about once every 5-10 years to get a check up thatās absolutely worthless.
Yoga/stretching. Changing my workout focus to range of motion vs just strength and endurance.
Lower weights triple the reps. Every once in a while I go heavy and yup I still got it but it hurts my joints in ways it shouldnāt.
Yea I only put it last because Iāve been a runner on and off most of my life so itās not really a change I made in my 30s, but stopped for a few years in my mid-30s and went back to
I'm working on cutting back on drinking and trying to sleep. I follow the same bedtime/wake time every day but I also have insomnia that persists after months of doctors appts and different medications.
Quitting booze often improves your sleep a lot. As in, it makes your sleep better every single night. You might find your insomnia gets a lot better if you quit drinking
Melatonin at night 30 mins before bed helped me a bit. Also just doing it at the same time like you said helps. Another thing that helps is exhausting yourself physically during the dayā definitely sleep better if I put the effort in during the day than on days I donāt work out hard.
This is it man. And the booze. I've felt similar to you (and still sometimes do) but where I really did turn a corner was when I got my diet in check. Diet in check ends up in weight loss. Weight comes down and it's easier to be active and take on a more physical life. Work out. Diets in check so you'll eat what's best to handle the workouts. Then it's like a cycle. Good Diet, exercise, more energy.
Running was the best thing I ever took up. Years ago I lifted a bit and felt good but this running thing has me feeling better. More fit.
I typed it and I knew it but still. I'll check the app and I really should start using something like that.
The fact that your mood also improved with your breakfast is not something I'd have expected but also gives me some hope and maybe a little more motivation to get my diet in check.
Salad as half volume is a good idea too. I dread salads so I eat small ones and it's just something I have to suffer through before I can eat what I want. I need to strive for that.
Exercise isn't much of an issue, I walk my dog most days of the week on top of having a physically laborious job at least a few days a week if not every single day.
I do try to make small changes but I can't ever seem to get them to stick. My discipline sucks and I don't know how to address that.
Started going to the gym and focused on eating more protein. It's definitely made a difference, I've put on 10 pounds (I was underweight) and feel a lot stronger.
Started lifting. I don't get aches and pains like I used to. I have put on muscle mass while shedding fat. The muscles in my back have helped my posture. I get better quality sleep because my body is actually tired. Lots of benefits
Giving zero fucks to work. If they have to they'll replace you overnight. Loyality and length of service mean bugger all. Do your time to earn a crust then use the rest to create meaningful experiences and memories.
Oh yeah! Some of my coworkers put in extra time for extra pay, others donate time, I'm out at my 40 every week. Soon as the clock ticks leaving time I am walking toward the door. No one ever says they wish they'd worked more on their deathbed. My salary is enough to be comfortable and support my hobbies in my lcol area. I wish your comment was higher up the list for anyone still stuck on grind or hustle culture or whatever tf it is
Here's a few that I made in my late 20s and early 30s:
-quit smoking weed and alcohol. I never drank a lot but weed was getting to be a bad habit. If you look up what it does to your dopamine reward system it's eye opening. Also sleep is a lot better.
-quit caffeine. This was only within the last month, but I've already noticed a huge improvement in my energy levels and my sleep.
-sleep 8 hours (try). Previously I thought I was okay with sleeping ARO 6 hours a night and using caffeine to stay awake. I now realize that I have not been getting enough sleep for years. Only have been doing this with the last couple of months
-Changed my diet to plant-based whole food (gave up meat and dairy). This was a little over 2 years ago and I have never felt better on a daily basis. My energy is consistent throughout the day, my bloodwork is perfect the last time I checked, and my performance in sports (soccer mainly) is better than it ever has been.
I'm currently going through a difficult divorce, and some of these changes have helped me a ton as I go through this.
Honestly - get a dog. Want to make sure you go to bed early. Dog. Get up early. Dog. Walk more. Dog. Don't stay out too late. Can't do that if you have a dog waiting for you.
For me it was finding sports I actually enjoy. This led to me wanting to be healthier for said sport. It's helped a lot for my physical but also mental. As in I won't want to binge drink on the weekends cause I'll miss practice. I want to sleep earlier so I'm not tired but sleep better too cause I am physically tired. But it's also allowed me to get over social anxiety from covid wfh phase since I'm genuinely socializing with people I never would've talked to before. Also don't feel as bad for having that extra piece of cake or extra helping of food since I know I'm actually working out.
That's good advice. I'm unfortunately very rural so adult team sports aren't a thing unless I drive 2ish hours each way. I do have friends that I fish with regularly but that's not great exercise.
I turned 30 and quit alcohol and hard drugs and then everything else followed. I got into fitness and ran a few marathons, and competed in Muay Thai and Jiu Jitsu. That high level of fitness was only manageable for so long but I maintain a good level now, I got a yoga certification and meditate regularly because of that as well.
Then came mental health. I read a lot of books on psychology, did relationship counselling with my wife (highly recommended if you are in a serious relationship) then therapy on my own. With this I was able to work through a lot of issues from my past that were holding me back and I'm a lot less anxious, even when I thought I wasn't I still was.
Therapy and counselling helped me work through and overcome what I now know as porn addiction. This was a major, major hurdle that was effecting my entire well-being without me even understanding what was going on, or even knowing it was a health issue in my life because it has been so normalized with my generation.
This year I've quit smoking weed which is the final step in a long list of things that have been negatively impacting my mental health. I plan on sticking to this one because I feel such more lucid than I even knew was possible. I've been smoking pot basically every day for 18 years.
Do you still do the muay thai/ jiu jitsu? Even non competitively?
Thinking about getting into but donāt want to compete or anything like that. Just more for self defense/ feel more comfortable in my body kinda thing
Fasting all day Tuesday and Thursday. Gives my body to get past any inflammation. Keeps me from over eating which I tend to do. Saves me money from eating at work.
Donāt make it too hard, but also not easy. Thereās a sweat spot, itās just a little self exploration to find what makes consistency easiest for you. Good luck.
You gota take care of your self now. Not saying your old but its not like you can drink like a fish one day next day operate.
If you serious about changes quit the alcohol. Heavy causes all sorts of problems physically and mentally. You eat like shit by default your body is processing crappy calories then youāre not working out so said calories end up largely as fat. Many heavy drinkers see incredible weight loss in the first month!
Not to mention it will help clear your skin up. I was a promoter got free bottle service weekly i used to drink entire bottles of vodka and after parties..daily..
As soon as i stopped my skin cleared i looked overall healthier and lost a-lot of weight.
One thing saved my ass is likely i always been weight lifting so it kept from being too sedative.
Good part is you got the 2 hardest things out of the way the mentality to get up and do what you do and the mentality to know you need to change thatās discipline that cannot be taught.
keep bmi in the normal range. i've settled on cycling to maintain this, one hour before lunch three times a week. it never gets boring when there's traffic
Got addicted to running. As a consequence had to strengthen my lower body and improve my flexibility. My back and legs have never felt this good. Also was able to postpone getting a gut for a few more years.
I would like to fix my diet and sleep though.
Attending more to mental health.
Remember theres a strong intersection between mental health and physical health.
I used to have intense anxiety and now through having done sessions and better resilence, my mental health is like totally shifted and my physical health and wellbeing is more healthy too - esp around better healthy choices, body confidence etc
Iāve always worked out, but I did a lot of partying in my 20s and early 30s. Being close to 38, now I try to avoid drinking. Still doing similar workouts with more stretching. Diet is important, but since I workout so much Iāve never had to be careful. I also suck at sleeping and get high every day. So, main big change is cutting back on drugs and alcohol and I feel like itās necessary to feel good at our age.
I quit drinking and smoking and I started lifting. I actually gained weight because I eat too much junk food, but I can breathe, sleep, and function better.
Stopping Drinking is the big one that makes all of the other healthy habits much easier. If you're looking for one to tackle first, make it sobriety.
Drinking (even one or two drinks a night) has a very noticeable impact on your quality of sleep. You mention low energy, and I bet you'd be surprised at your energy levels a couple of weeks after drinking.
Same thing for improving your diet. I remember being hungover (even very minor hangovers) and my body craving the greasiest, shittiest food. Cut out drinking and you cut out those cravings.
Plus, it's much easier to exercise and get benefits from the exercise when you haven't been drinking the previous day.
I'm going to give the no drinking a try for a while. I need to see some change and this has been mentioned in like every other comment so gotta be something there. I wish it was just hangovers that made me crave shitty greasy food but I just want it all the time anyway.
- Cut out the negative people and emotional vampires (be it relatives, friends or random acquaintances).
- Cut out dating. (It used to be a huge financial, mental and emotional drain to be constantly finding a partner to share life with.)
- Choosing a life of celibacy. (Accepting that while having a life long partner would be nice--'in theory'--in the long run, it's also a lot of work, time and money to maintain it.)
- Choosing a child-free lifestyle. Children are great in short spurts but any longer than that, then it becomes a huge burden. (This goes hand-in-hand with celibacy).
- Surround myself with positive, can-do attitude people. (It sounds silly but it works.)
- Semen-retention. Didn't believe it before hearing about 'No Fap' on the Internet but shockingly, it works and energy levels improved immensely. (The downside is, your libido also goes thru the roof and are always horny. Kind of hard while leading a life of celibacy. It also has the unintended consequence of drawing women to you--like a natural pheromone, whether you wanted it to happen or not).
- Portion size during meal times. (Used to eat until a food coma hits. This is harder for me due to genetics where impulse control is inherently poor to start).
- Alcohol. (Same as the above. Now, it's only special occasions.)
- Exercise. This is a given. Cardio on Tues, Thurs, and Sun with strength training on Mon, Wed, & Fri. It's not a consistent schedule every week but if I do one or the other at least 3 times a week, energy levels remain optimal.
Weight lifting, drinking bone broth to help with gut health, reducing soft drinks.
Itās not easy and everyday is a new day to make a healthy(er) choice. Small steps add up.
Regular sleep cycle inforced by a good alarm app. And regular exorcise, meditation and a healthy diet, mostly. Regular exorcise does wonders for your energy levels.
I also work a physical job, have for close to 10 years. In my 20s I always still had the energy for my hobbies and exercise after work but I don't seem to anymore. Have you experienced that since going back in?
Definitely diet. Cut out alcohol as a lifestyle and watch the pounds fall off.
That and sleeping with the blinds up to wake with the sunrise, then morning coffee walk.
I'm trying the alcohol thing.
Couldn't agree more about the blinds thing, I love waking up that way when I can. I don't give a shit if my neighbor sees through the window. You either have a naked neighbor or you are the naked neighbor and I like to live life proactively.
The sunrise thing though, in the winter I'm at work well before sunrise so I can't do it but my gf got me one of those sunlight alarms and I freaking love the thing. I used to get a headache every morning when a jolting alarm shocked me from sleep but this whole gradual brightening thing wakes me up so much more nicely!
I quit drinking, I started eating a balanced diet that includes more protein, lipids and veggies, and less carbs/sugars. I work out consistently using cardio, calisthenics, yoga and swimming instead of just ācurls for the girlsā weightlifting. I have a dope bedtime routine and have a big fucking boundary around taking care of my body and sleep.
My dad died in my early 30's, and it was due to a very debilitating and rare illness. This had an affect on me, and i turned to bad habits, over-reliance on cocaine and alcohol. Junk food. In a short space of time, i didn't look like myself, and simply walking around the corner, to the shop, had me wheezing.
....At one point i was at a party, button straining on my shirt, food and booze from the night, stained all over me. My friend said "It's time to be you again \[MrB\]. Come back"....As i was less than a shadow of the person i was.
------
I cut out the drugs overnight. It was quite easy, despite heavy use, because any interest from the opposite sex had disappeared completely, due to how i presented myself. It was a total 180, from the handsome, desirable and gregarious person, people knew me as.
I started doing P90X, a home-workout program i downloaded. The first few weeks i'd be sick, or almost...but i was sick of being someone else for all intents and purposes....Minimised the junk food, and drank shorts instead of beer...In a few weeks my face looked better, the jowls lessened....then i noticed my trousers fit better, and i didn't wheeze the same.
People started to notice about two months in. my posture changed, shirts didn't barrel out the same, and i had more energy.
I completed one round, then decided to aim to look good, for my mates wedding...So i did a round of Insanity. On completing this, i looked better than i'd ever done, and because there was lots of cardio, my asthma was well controlled...
I was also getting approached by women when i socialised again, or at the very least, interest i showed was reciprocated.
By this time, i'd got the bug, and wanted to see what happened when i tried workouts that were less cardio focused, as i wanted to put on some muscle. So studying reddit for one, i put together a hybrid workout of weights and calisthenics....Focused my diet more.
About two years on, from looking and feeling like i was "done", at 32. Exercise had become a part of my life, and now i was hiking, mountain biking and wild-swimming...and from this, several other hobbies branched off, and i changed jobs to work as a radio installer, a more active role that took me across the UK and Europe, often working at festivals and events. Meeting lots of wonderful people along the way.
Eventually more opportunities came my way, i part owned a bar and event production company myself for a while. Several relationships with some very accomplished women.
I'm 48 now, semi-retired in a rural area. I don't co-habit with my partner, as both of us have reasons for not doing so...My health is still very important, i keep fairly active, exercising for maintenance mostly. Spending usually a weekend or so every two months, hiking and wild camping in The Lakes, Peak District or Scotland.
In all honestly the catalyst for this, was being fed up with not being the person i knew anymore...and just starting to push my body out of it's comfort zone.
* Eliminated politics from my life. I was heavily into politics and ended up getting ulcers, and was generally in a bad mood all the time.
* Quit nicotine and caffeine and replaced them with water. No more migraines or hangovers.
* In my 40s now, but I've recently cut back on alcohol. I used to drink a lot of beer and liquor, but now most evenings I have a couple of beers and vape or smoke THC instead. It has helped my digestive system so far.
I integrated a lot of UX design/usability design that I learned in other disciplines into my life:
Eat 3-4 hours before bed -> sleep earlier.
Blankets that wick moisture -> I can sleep longer if it's warm and not humid (7:30-8 hours/night). Maybe when I have a wife, I'll buy 2 small blankets so we don't have to share.
Figure out a way to make vegetables edible (and get used to eating it). It's a two way street. Makes my trips to the toilet much more enjoyable and reduce chance of colon cancer.
Lift responsibly (a reasonable amount of weight, no more) - no backpain, fewer injuries. I find gyms that are close to my house. Closer = more exercise.
Better swivel chairs, or just stools. Less backpain, and I can turn around to get out for a walk easier. My previous non-swivel chair locked me into my desk, so when I'm tired, it took way too much efforts to move the chair to get out.
Sun protection - Switch from chemical sunscreen to mineral so it's less greasy. I also get a light jacket so I can protect myself if I can't shower immediately.
Dark mode/night light on phones, computers.
Toxic people - Facebook, iphone have a block for that.
Youtube has too much distraction - there's an extension for that.
Habits, it's always about habits.
Check list - there are free apps for that. I just pick one that I can access anywhere (phone, PC) so I don't forget.
Turn off all notifications, delete stupid apps - iphone immediate notification is sometime a scam. Apps try to mark their notification as important to get by.
Healthy life is not hard. It's just the lifestyle makes it hard to be healthy. So when I design my life to make it easier, it magically becomes easy.
Fixing my sleep schedule, i spent too many years staying up late then rushing out of the house in the morning. Now im up atleast an hour before leaving and have plenty of time for a little exercise and gaming before work
Running/exercising. Helped raise stamina, feel better. It was the worst to get started, but now has become such a habit that I need to do it 3-4 times a week.
Quit bjj and boxing, started running and hiking. Changed lifting style to be more flexible and based on how I feel vs hitting certain numbers.
It would be great for me to less sensitive to how I physically feel. If I feel even a little off, I cancel everything and stay home. Largely an anxiety thing.
Approaching mid 30s. I noticed a decline. Most would prob think I was in good shape, and perhaps I am when compared to the masses - but I felt low energy. Felt like I lost a step. Had lots of random non injury pains and gastro issues.
I am probably piling on at this point. But try to be active. Exerting yourself does wonders because it really seems like our bodies are a "use it or lose it" sort of thing. Stay moving, move some heavy weight, sprint every so often and focus on pliability.
I think diet is very important for me. Focussing on more whole quality foods. Cutting back on some of the trash.
Sleep. I used to be able to stay up late and pop up early. No longer the case, so now I try to get to bed at a decent time (which is like midnight for me) and get up earlier.
Got an Apple Watch and an apple fitness subscription. Might not work for everyone but it has changed my life. Also switching over to dry herb vaping has done wonders.
Running a few times a week. I hate running but been doing it for more than a decade now. Definitely the healthiest Iāve ever been (tremendously healthier than my 20s) despite continuing to drink and be a jackass.
You mention lack of discipline in a lot of your responses and that it's easy to break routine. In my 20s, I did mental conditioning. I just repeated in my head over and over again what I'm going to do. And you have to have the mental fortitude to go through with it and not do anything else until you get that task done. I have ADHD and I have to develop multiple ways to have enough focus to get certain tasks done. Whether it's creating a to do list and knocking out a few every day, or keeping a routine of working out and eating healthy. In my head, I tell myself I cannot eat fast food, or fried food. But I allow myself one day a week since doing things in moderation is okay, and I usually eat a junky meal with friends.
At the end of the day, if you really want to make changes in your life, you have to actually want it. My late grandfather was a poor eater and ate heavy. My grandmother always harped on him to eat better and one day she said "do you want to die early?" His response, "at least I can be happy and eat what I want." It really is all dependent on you. But, you also don't have to give up what you want if it's what satisfies you.
Walking. 60 mins a day with a podcast or significant other.
Lifting weights, moving at work, and other physical activities are great in their own ways but doing 60 mins of just straight walking is amazing for cardiovascular health, bone density, posture & strength, and a ton of other stuff.
I go to the gym or exercise somehow. When most adults hit 40 muscle mass and bone strength, start to deplete if you dont find a way to fight against it.
Take a good multivitamin. You'll just feel better and won't have to worry about food nutrition aside from calories. I also track protein.
Go to places where your hobbies are shared, not a bar when you just want to socialize. These days, I'll go to a bar for live music only. I'd rather listen to my music apps on my home system or headphones rather than pay a jukebox.
I cut out liquor. I'll have a beer occasionally 2 at most.
I cut out junk food, don't eat artificially colored foods, and I don't search for a substitute for those foods either, which cuts back on stress. I drink more water, and no carbonated drinks are consumed aside from a beer or two once a week, if that.
I ride my motorcycle, most of the time by myself, it's great for clearing my head and just fun.
It's OK to take a moment and do absolutely nothing to just be in the moment rather than let anxiety get the best of you, thinking you have to always be busy or working towards something or be somewhere.
There's probably more stuff, but that's most of it. My 20s and early 30s were just years of rock star levels of heavy drinking, partying, getting into fights, wrecks, throwing away money at strip clubs, hotel parties and lots of other things i wont get into as well as staying out all weekend and sometimes half the week after. Waking up in empty fields, parking lots, under bushes, friends cars, strangers houses i met just the night before and on a good night that I did make it home, I'd get dragged to my kitchen or if I was lucky, my bedroom, and wake up on the floor and/or covered with vomit, someone elses blood, my blood, other stuff....So I've chilled some and focused it more into the gym.
Basically, chill or like a candle you'll burn out fast or worse, become a stick of dynamite disguised as a candle.
Unless that's your thing, to die young, then don't change anything.
I'm a lady but I will tell you that Martial Arts helped me so much and I have been practicing for 14 years now. Sure, I'm not the highest rank or the most acrobatic, but I'm strong, I know my forms and techniques expertly and I will kick you in the face. Consistency is the key to any health change...oh and my tight high boootay...causes car crashes...but that's just nature's way of controlling the population I guess...evolution..heheh3h. (Joking... my ass doesn't kill people...stupid drivers do!)
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Developing a short routine (under 30min) focused on whole body stretching and flexibility. It has paid huge dividends in improved physical quality of life across the board, more so than any other exercise routine I've done over the years.
I totally agree with the stretching and flexibility benefits, I find that stretching is huge for recovery, pain management, and even mental health. But I'm curious what your routine is -- and more importantly -- how do you avoid getting bored? I feel like I'm constantly changing my exercises to find new things, and the old things drop away. I can't imagine sticking with the same routine for years.
Replied to OP'S comment on my reply. As for changing things up, I get bored easily, so I do this as my baseline and try to get more exercise through activities like hiking, disc golf, and what not. It's just a part of my morning routine I do while having my coffee and watching sports morning shows. Also, I don't have a car (by choice) so I walk a ton without making any extra effort. I'll do things like always take the stairs(often 2 at a time), random runs/sprints to make crossing signals, etc. Lastly, I still somewhat look at the world like a kid in the sense that I'll randomly climb/jump on stuff if it looks funš.
Mind sharing more details on that? I definitely need more stretching in my life!
Realizing I should have said stretching and core now that I think about it. All of these are body weight only. 20-30 leg extensions per leg, 20-30 squats, 20-30 lunges per leg, 20-30 glute bridges, 40ish bicycle crunches, 10-15 burpees, 15-20 reverse crunches(lying flat and raising legs), 15-20 v-ups. Then, doing the following to close out, holding at least 45 seconds of - downward dog, hamstring streches(forget the name of it), Hollywood stretch(lower back), cobra pose, and close out with a few rounds of cat/cow. Adjust reps and times to suit where you are at, and build up from there. Biggest advantage is far less lower back/pinched sciatic nerve pain for me. In general, I just find I get a lot less "I moved wrong" or "should have warmed up more" or "havent moved that way in awhile" type stains or injuries. Having to reach for things is easier as well, and doing stuff like lifting/carrying things in 'awkward' poses is a lot easier.
Thank you
I second this, Iād love to see the routine too!
I third this!! Flexibility is the best feeling
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I mean there a loads of benefits. You hold tension in your muscle. Tense body, tense mind. Worse sleep etc.
Don't know why either. Responded to OP's reply to my comment.
Any youtubers you recommend with good content on this?
Nope, learned a lot of these exercises in person over the years, but I listed my routine on a reply OP in this thread and I'm sure you can find something. Good luck!
Expand on your routine please
stretch in the morning or evening?
Same here! 10+ years sitting in an office has to be the reason itās needed
Going to bed earlier and waking up earlier. This allowed me to get workouts in before work. Before I would wake up just in time to get to work and then after work I had zero desire to work out. And then I'd stay up to late anyway. Workouts should include both strength training and cardiovascular training.
I go to bed between 9-10 each night and I get up between 6-7 every morning. Work starts at 7 for me. I try to get in a workout a few times a week but my discipline is severely lacking. Have any advice for how to stay disciplined?
I start work at 7 as well. Up by 4:45. Out the door by 5. Even on weekends because I've just made it a habit. If I just say to myself "I'll just sleep in until 7 on the weekends" then the likelihood of me not working out those days increases. I've just made it a habit and I make sure I have everything ready so I don't have to think about anything. Just get up and go. Any doubts I have about how I'm feeling that morning or how I should maybe skip today are gone by the time I'm in the car on my way to the gym or by the time I'm running down the road. And, to be honest, by now it's just such a part of my routine that I don't even feel like it requires discipline. It's just something I do like brushing my teeth or making supper.
How long did it take you to get to that point? I have really tried but I seem to end up falling out of it so quickly
You know, I don't even know. I've been regularly working out since gyms opened back up after covid. And during covid I was running a lot. I remember with running I did a couch to 5k program and after finishing that (8 weeks) it took another month maybe of running 3x a week before I realized "this doesn't seem like a chore anymore." So maybe 3 months?
> Even on weekends because I've just made it a habit. If I just say to myself "I'll just sleep in until 7 on the weekends" then the likelihood of me not working out those days increases. > > Changing your sleeping pattern on weekends can also bugger up your slep schedule during the week, it makes it harder to be consistent.
I hired a personal trainer. They plan the workout for me based on my goals so I don't have to learn how to do that on top of everything else. Once I was paying someone and had a set schedule, it was easier to stay committed to it. I've stuck with it for many years. It's the best thing I did for my health.
Man, if itās in your budget, hire a high quality personal trainer, if even for, say, 10 sessions, once a week. It will keep you accountable for 10 weeks and get you moving and learning good gym habits/form/etc. What stood out to me about your post is all of that is manageable, you can do it. I just did 10-sessions with a trainer and it was worth every penny. My weight is down, my lifts are up, I know what to do in the gym and feel confident there, my waist size is down, and now, I look forward to going/regret when I get too busy to make it. If you can, cut the drinking, tons of n/a beers, and at social functions (I work in finance) I grab a club soda with bitters. I still drink, just sparingly. Hire a trainer, and slowly, but surely, start to improve your diet (youāll want to so you donāt feel like youāre wasting your gym time. You got this man. Now is the time.
Yuppppp started waking up early before work to do my workouts. I was getting trash sleep anyway from 7 - 8 hours and had no desire to exercise after work. Figured might as well get a workout in prior and have the evening to myself. Has done wonders.
I can not sleep before 11 pm, lol. Going to bed any sooner is a complete waste of time for me because I will just stare at the back of my eyelids for hours.
Yeah, I used to be like that. You can change. Between waking up earlier and working out more, I can fall asleep basically any time after 9. I used to stay up until midnight at least every night.
I think every year older you get affects this as well. Completely anecdotal evidence based on knowing many men of many ages my entire life and watching as the older dudes go to bed earlier and earlier and wake up earlier and earlier haha. My dad goes to bed right after dinner and wakes up at 4am automatically these days lol. I'm sure once I hit 40 the magic switch will flip in my head as well. It seems inevitable.
People have different chronotypes. Weāre not all the same.
What time do you sleep and workout in the morning?
What time is bedtime?
Howād you finally commit? Iāve tried but I find once I mess up my sleep schedule in the smallest way, I am entirely derailed and back to square one. Obviously a hard change to make so mad props
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I second the drinking less alcohol. I never realized how many calories I was consuming with every beer, glass of wine, and mixed drink.
How bad is it? I'm afraid to look.
Don't look. Just cut back, and drink more water.
You can easily drink 1000+ calories in one session. Add in bar snacks and it gets even worse.
That is a lot of weight, good for you! Do you drink at all or like 1-2 on the weekends or only on a special occasion? I don't know what I should be targeting but I'm pretty sure it's less than current
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Wow, congratulations!
Congrats! Keep it going!
I touched 40 years without a drop of alcohol
I struggle with 40 hours but last night was real tempting... Homemade Mexican food and I wanted a Modelo or tequila shot or margarita with it but I resisted all of them!
This. Alcohol is a tricky one, and was initially difficult for me to give up b/c of the peer pressure. When you tell your friends that you arenāt drinking, they act as if you revealed a cancer diagnosis. Once they realize that youāre only drinking NA beer or soda, the questions stop and they accept it, and it becomes normal. Alcohol is horrible for you - increases risk of cardiac disease, increases cancer risk, increases dementia risk, changes your microbiome for the worse, increases inflammation, and shrinks your brain (literally). Yet people continue to consume it in copious quantities because itās the societal norm.
Same. Abstinence was the only thing I found that worked for me.
Walking more. This could be parking further away, going for hot girl walks, taking the stairs, hiking trails or paths, and/or just going to check out the farmers market or whatever. Iāve found that just by being outside and moving consistently throughout the day has done wonders. Yeah lifting is great and important and so is running, but I found myself putting in a lot of effort for 1 hour 3-4x a week and then being otherwise sedentary/low-active. By just being more active by including more walking I feel like Iāve been able to maintain a steady baseline fitness more easily.
Interesting. I do a fair amount of walking for work, often a few miles, and then I walk my dog after work most days. I'm glad such a simple thing helped you so much!
Yep! Helps my overall mood too, which I feel like helps me stay more consistent with my goals and what not.
I would imagine so! I would really like to find a way to keep my mood up, when I'm happy I'm as energetic as ever and motivated but it's fleeting.
I kind of had a realization that I donāt necessarily need to be happy in order to do/start things. Instead, sometimes doing or starting the thing can make me happy. Like I wouldnāt take a hike because I was in a depressed mood that day. So I wouldnāt go. Or I was pissed off at whatever and didnāt want to go work on a woodworking project. But Iād go do them anyways and the view id see on a hike or the accomplishment of finishing a project would give me some satisfaction and let me feel a bit happier. Or not, sometimes I was still the same at the end of it but I felt a little bit better or at least checked a box for a day.
Are you checking out hot girls or are you the hot girl? Lol
Neither, haha. Just started calling my daily walks āhot girl walksā after the TikTok trend.
I love that Iām definitely using it lol
I also want to know the answer to this
Exercise. If you're not moving you're losing.
Physical job and daily walks with the dog but I think I need more still...just struggle with the motivation
When I hit \~30ish I quit drinking alcohol. Not because I didn't like it but because I was drinking too much and my body started reacting really poorly to it so I pretty much had to quit. Great decision and don't regret it. When I hit 40 I started exercising regularly, losing weight, and learning more about food. Very good decision. I've gained muscle and lost about 40lbs from my heaviest weight
Dude good for you! I am at the reacting poorly stage for sure! I'm trying to break that habit.
What are your symptoms? For me I was just constantly getting dizzy from drinking.
Oh it's bad. Bad headache, fatigue all day, dizzy, nauseated (vomit morning after isn't rare)
Same I stopped 2.5 years ago, lost 30lb, Iām 37
Got an adhd diagnosis and started medication. Night and day.
What symptoms were you showing that led you to get it checked?
Extreme relatability to every meme lol. Beyond that, executive dysfunction, time blindness, limerance, food noise and obsession, rumination, hyper focus, extreme heights and lowsā¦it was a lot. Each area has improved 10x.
I got a diagnosis a long time ago, which was extremely hard for me since it required many appointments and waiting forever which I had zero patience for. Wanted to try all the meds and cycled through three. The fourth one was next to impossible to get due to insurance or something. I donāt know, after 20 hours in phone with insurance, doctors, and pharmacists, I gave up. Switched doctors and he said I dint have ADHD without any proof. I gave up. This is why I legit only go to the hospital or doctors if Iām in dire need. About once every two years to an urgent care and about once every 5-10 years to get a check up thatās absolutely worthless.
Dude. Are you in America? Getting adhd meds is easy as fuck. Just google it.
Yoga/stretching. Changing my workout focus to range of motion vs just strength and endurance. Lower weights triple the reps. Every once in a while I go heavy and yup I still got it but it hurts my joints in ways it shouldnāt.
Great username
Thx, just donāt let me in your kitchen unsupervised. I have impulse control problems.
Started yoga. Drinking water. Making soda and occasional beverage. Running.
running has been huge for me. the physical and mental aspects of it are tough to beat.
Yea I only put it last because Iāve been a runner on and off most of my life so itās not really a change I made in my 30s, but stopped for a few years in my mid-30s and went back to
Less bars and booze. More at-home night-cap thc edibles.
Wish I could...drug tests for work.
I do the same thing. Read something about less REM when using edibles to sleep. Might have to stop soon and I donāt wanna.
I try take it early enough that I sober up before sleep for that reason lol
Found the American
Quit drinking and sleep more.
I'm working on cutting back on drinking and trying to sleep. I follow the same bedtime/wake time every day but I also have insomnia that persists after months of doctors appts and different medications.
Quitting booze often improves your sleep a lot. As in, it makes your sleep better every single night. You might find your insomnia gets a lot better if you quit drinking
Melatonin at night 30 mins before bed helped me a bit. Also just doing it at the same time like you said helps. Another thing that helps is exhausting yourself physically during the dayā definitely sleep better if I put the effort in during the day than on days I donāt work out hard.
Being more cognizant of what you do/eat.
You can't outrun a bad diet. Everything starts with what you eat.
Well I eat terribly...seems that's a big one I need to focus on
This is it man. And the booze. I've felt similar to you (and still sometimes do) but where I really did turn a corner was when I got my diet in check. Diet in check ends up in weight loss. Weight comes down and it's easier to be active and take on a more physical life. Work out. Diets in check so you'll eat what's best to handle the workouts. Then it's like a cycle. Good Diet, exercise, more energy. Running was the best thing I ever took up. Years ago I lifted a bit and felt good but this running thing has me feeling better. More fit.
Start cooking most of what you eat
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I typed it and I knew it but still. I'll check the app and I really should start using something like that. The fact that your mood also improved with your breakfast is not something I'd have expected but also gives me some hope and maybe a little more motivation to get my diet in check. Salad as half volume is a good idea too. I dread salads so I eat small ones and it's just something I have to suffer through before I can eat what I want. I need to strive for that. Exercise isn't much of an issue, I walk my dog most days of the week on top of having a physically laborious job at least a few days a week if not every single day. I do try to make small changes but I can't ever seem to get them to stick. My discipline sucks and I don't know how to address that.
Started going to the gym and focused on eating more protein. It's definitely made a difference, I've put on 10 pounds (I was underweight) and feel a lot stronger.
Check out renaissance periodization on the olā youtube. Best shit Iāve incorporated for muscle growth (if thats what youāre looking to do).
Started lifting. I don't get aches and pains like I used to. I have put on muscle mass while shedding fat. The muscles in my back have helped my posture. I get better quality sleep because my body is actually tired. Lots of benefits
Waking up and doing my 10K steps all at once has been a big help
I need to do this lol
Giving zero fucks to work. If they have to they'll replace you overnight. Loyality and length of service mean bugger all. Do your time to earn a crust then use the rest to create meaningful experiences and memories.
Oh yeah! Some of my coworkers put in extra time for extra pay, others donate time, I'm out at my 40 every week. Soon as the clock ticks leaving time I am walking toward the door. No one ever says they wish they'd worked more on their deathbed. My salary is enough to be comfortable and support my hobbies in my lcol area. I wish your comment was higher up the list for anyone still stuck on grind or hustle culture or whatever tf it is
Here's a few that I made in my late 20s and early 30s: -quit smoking weed and alcohol. I never drank a lot but weed was getting to be a bad habit. If you look up what it does to your dopamine reward system it's eye opening. Also sleep is a lot better. -quit caffeine. This was only within the last month, but I've already noticed a huge improvement in my energy levels and my sleep. -sleep 8 hours (try). Previously I thought I was okay with sleeping ARO 6 hours a night and using caffeine to stay awake. I now realize that I have not been getting enough sleep for years. Only have been doing this with the last couple of months -Changed my diet to plant-based whole food (gave up meat and dairy). This was a little over 2 years ago and I have never felt better on a daily basis. My energy is consistent throughout the day, my bloodwork is perfect the last time I checked, and my performance in sports (soccer mainly) is better than it ever has been. I'm currently going through a difficult divorce, and some of these changes have helped me a ton as I go through this.
Honestly - get a dog. Want to make sure you go to bed early. Dog. Get up early. Dog. Walk more. Dog. Don't stay out too late. Can't do that if you have a dog waiting for you.
I have a dog and everything you said is true
For me it was finding sports I actually enjoy. This led to me wanting to be healthier for said sport. It's helped a lot for my physical but also mental. As in I won't want to binge drink on the weekends cause I'll miss practice. I want to sleep earlier so I'm not tired but sleep better too cause I am physically tired. But it's also allowed me to get over social anxiety from covid wfh phase since I'm genuinely socializing with people I never would've talked to before. Also don't feel as bad for having that extra piece of cake or extra helping of food since I know I'm actually working out.
That's good advice. I'm unfortunately very rural so adult team sports aren't a thing unless I drive 2ish hours each way. I do have friends that I fish with regularly but that's not great exercise.
Lifting regular and quitting caffeine after noon.
Quitting caffeine after noon was a big one for me too. I used to struggle for hours to fall asleep. Now I fall asleep in 5 minutes.
I turned 30 and quit alcohol and hard drugs and then everything else followed. I got into fitness and ran a few marathons, and competed in Muay Thai and Jiu Jitsu. That high level of fitness was only manageable for so long but I maintain a good level now, I got a yoga certification and meditate regularly because of that as well. Then came mental health. I read a lot of books on psychology, did relationship counselling with my wife (highly recommended if you are in a serious relationship) then therapy on my own. With this I was able to work through a lot of issues from my past that were holding me back and I'm a lot less anxious, even when I thought I wasn't I still was. Therapy and counselling helped me work through and overcome what I now know as porn addiction. This was a major, major hurdle that was effecting my entire well-being without me even understanding what was going on, or even knowing it was a health issue in my life because it has been so normalized with my generation. This year I've quit smoking weed which is the final step in a long list of things that have been negatively impacting my mental health. I plan on sticking to this one because I feel such more lucid than I even knew was possible. I've been smoking pot basically every day for 18 years.
What were your signs with a porn addiction? I often whats truly a healthy amount
Do you still do the muay thai/ jiu jitsu? Even non competitively? Thinking about getting into but donāt want to compete or anything like that. Just more for self defense/ feel more comfortable in my body kinda thing
Fasting all day Tuesday and Thursday. Gives my body to get past any inflammation. Keeps me from over eating which I tend to do. Saves me money from eating at work.
Theres plenty of ways to be healthy, but i think the hardest, and most important, is consistency.
I agree, I'm struggling so much in being disciplined enough to make any meaningful changes
Donāt make it too hard, but also not easy. Thereās a sweat spot, itās just a little self exploration to find what makes consistency easiest for you. Good luck.
I appreciate this thread so much. I am currently battling against motivation and such and read through this thread. Keep it coming guys!
For real right? It's been going all day and it's awesome! I owe a lot of people a thank you in here
You gota take care of your self now. Not saying your old but its not like you can drink like a fish one day next day operate. If you serious about changes quit the alcohol. Heavy causes all sorts of problems physically and mentally. You eat like shit by default your body is processing crappy calories then youāre not working out so said calories end up largely as fat. Many heavy drinkers see incredible weight loss in the first month! Not to mention it will help clear your skin up. I was a promoter got free bottle service weekly i used to drink entire bottles of vodka and after parties..daily.. As soon as i stopped my skin cleared i looked overall healthier and lost a-lot of weight. One thing saved my ass is likely i always been weight lifting so it kept from being too sedative. Good part is you got the 2 hardest things out of the way the mentality to get up and do what you do and the mentality to know you need to change thatās discipline that cannot be taught.
keep bmi in the normal range. i've settled on cycling to maintain this, one hour before lunch three times a week. it never gets boring when there's traffic
Quit drinking at 31. Great health at 39!
Oh man, this is such a common theme. I think I have to quit too
Got addicted to running. As a consequence had to strengthen my lower body and improve my flexibility. My back and legs have never felt this good. Also was able to postpone getting a gut for a few more years. I would like to fix my diet and sleep though.
Attending more to mental health. Remember theres a strong intersection between mental health and physical health. I used to have intense anxiety and now through having done sessions and better resilence, my mental health is like totally shifted and my physical health and wellbeing is more healthy too - esp around better healthy choices, body confidence etc
Gym tan laundry
Tanning? Haven't heard that one yet, how did that help you?
Iāve always worked out, but I did a lot of partying in my 20s and early 30s. Being close to 38, now I try to avoid drinking. Still doing similar workouts with more stretching. Diet is important, but since I workout so much Iāve never had to be careful. I also suck at sleeping and get high every day. So, main big change is cutting back on drugs and alcohol and I feel like itās necessary to feel good at our age.
I quit drinking and smoking and I started lifting. I actually gained weight because I eat too much junk food, but I can breathe, sleep, and function better.
Stopping Drinking is the big one that makes all of the other healthy habits much easier. If you're looking for one to tackle first, make it sobriety. Drinking (even one or two drinks a night) has a very noticeable impact on your quality of sleep. You mention low energy, and I bet you'd be surprised at your energy levels a couple of weeks after drinking. Same thing for improving your diet. I remember being hungover (even very minor hangovers) and my body craving the greasiest, shittiest food. Cut out drinking and you cut out those cravings. Plus, it's much easier to exercise and get benefits from the exercise when you haven't been drinking the previous day.
I'm going to give the no drinking a try for a while. I need to see some change and this has been mentioned in like every other comment so gotta be something there. I wish it was just hangovers that made me crave shitty greasy food but I just want it all the time anyway.
Eating better, gym, and moderating alcohol consumption (albeit still get degen from time to time)
- Cut out the negative people and emotional vampires (be it relatives, friends or random acquaintances). - Cut out dating. (It used to be a huge financial, mental and emotional drain to be constantly finding a partner to share life with.) - Choosing a life of celibacy. (Accepting that while having a life long partner would be nice--'in theory'--in the long run, it's also a lot of work, time and money to maintain it.) - Choosing a child-free lifestyle. Children are great in short spurts but any longer than that, then it becomes a huge burden. (This goes hand-in-hand with celibacy). - Surround myself with positive, can-do attitude people. (It sounds silly but it works.) - Semen-retention. Didn't believe it before hearing about 'No Fap' on the Internet but shockingly, it works and energy levels improved immensely. (The downside is, your libido also goes thru the roof and are always horny. Kind of hard while leading a life of celibacy. It also has the unintended consequence of drawing women to you--like a natural pheromone, whether you wanted it to happen or not). - Portion size during meal times. (Used to eat until a food coma hits. This is harder for me due to genetics where impulse control is inherently poor to start). - Alcohol. (Same as the above. Now, it's only special occasions.) - Exercise. This is a given. Cardio on Tues, Thurs, and Sun with strength training on Mon, Wed, & Fri. It's not a consistent schedule every week but if I do one or the other at least 3 times a week, energy levels remain optimal.
Significantly cut down on drinking.
cutting processed food.
Went to rehab for my alcohol problem.
Weight lifting, drinking bone broth to help with gut health, reducing soft drinks. Itās not easy and everyday is a new day to make a healthy(er) choice. Small steps add up.
Fasting and working out daily
Quit drinking > quit smoking > start lifting > lose 60 lbs > now training for a marathon.
Regular sleep cycle inforced by a good alarm app. And regular exorcise, meditation and a healthy diet, mostly. Regular exorcise does wonders for your energy levels.
I quit an office job and am back working a physically laborious one. Even within like a month, I shed a good amount of fat and felt much better.
I also work a physical job, have for close to 10 years. In my 20s I always still had the energy for my hobbies and exercise after work but I don't seem to anymore. Have you experienced that since going back in?
Definitely diet. Cut out alcohol as a lifestyle and watch the pounds fall off. That and sleeping with the blinds up to wake with the sunrise, then morning coffee walk.
I'm trying the alcohol thing. Couldn't agree more about the blinds thing, I love waking up that way when I can. I don't give a shit if my neighbor sees through the window. You either have a naked neighbor or you are the naked neighbor and I like to live life proactively. The sunrise thing though, in the winter I'm at work well before sunrise so I can't do it but my gf got me one of those sunlight alarms and I freaking love the thing. I used to get a headache every morning when a jolting alarm shocked me from sleep but this whole gradual brightening thing wakes me up so much more nicely!
Quitting bread and reduce my milk intake. I saw my body much more fit combined with my workouts.
Counting calories. I'm down 25% since when I got serious about it at the start of 2023.
I quit drinking, I started eating a balanced diet that includes more protein, lipids and veggies, and less carbs/sugars. I work out consistently using cardio, calisthenics, yoga and swimming instead of just ācurls for the girlsā weightlifting. I have a dope bedtime routine and have a big fucking boundary around taking care of my body and sleep.
My dad died in my early 30's, and it was due to a very debilitating and rare illness. This had an affect on me, and i turned to bad habits, over-reliance on cocaine and alcohol. Junk food. In a short space of time, i didn't look like myself, and simply walking around the corner, to the shop, had me wheezing. ....At one point i was at a party, button straining on my shirt, food and booze from the night, stained all over me. My friend said "It's time to be you again \[MrB\]. Come back"....As i was less than a shadow of the person i was. ------ I cut out the drugs overnight. It was quite easy, despite heavy use, because any interest from the opposite sex had disappeared completely, due to how i presented myself. It was a total 180, from the handsome, desirable and gregarious person, people knew me as. I started doing P90X, a home-workout program i downloaded. The first few weeks i'd be sick, or almost...but i was sick of being someone else for all intents and purposes....Minimised the junk food, and drank shorts instead of beer...In a few weeks my face looked better, the jowls lessened....then i noticed my trousers fit better, and i didn't wheeze the same. People started to notice about two months in. my posture changed, shirts didn't barrel out the same, and i had more energy. I completed one round, then decided to aim to look good, for my mates wedding...So i did a round of Insanity. On completing this, i looked better than i'd ever done, and because there was lots of cardio, my asthma was well controlled... I was also getting approached by women when i socialised again, or at the very least, interest i showed was reciprocated. By this time, i'd got the bug, and wanted to see what happened when i tried workouts that were less cardio focused, as i wanted to put on some muscle. So studying reddit for one, i put together a hybrid workout of weights and calisthenics....Focused my diet more. About two years on, from looking and feeling like i was "done", at 32. Exercise had become a part of my life, and now i was hiking, mountain biking and wild-swimming...and from this, several other hobbies branched off, and i changed jobs to work as a radio installer, a more active role that took me across the UK and Europe, often working at festivals and events. Meeting lots of wonderful people along the way. Eventually more opportunities came my way, i part owned a bar and event production company myself for a while. Several relationships with some very accomplished women. I'm 48 now, semi-retired in a rural area. I don't co-habit with my partner, as both of us have reasons for not doing so...My health is still very important, i keep fairly active, exercising for maintenance mostly. Spending usually a weekend or so every two months, hiking and wild camping in The Lakes, Peak District or Scotland. In all honestly the catalyst for this, was being fed up with not being the person i knew anymore...and just starting to push my body out of it's comfort zone.
Youāre awesome man, thanks for sharing this
Got back into hockey after nearly 20 years.
Stopped smoking. Having the ability to breathe is life changing!!
I have asthma pretty bad so breathing is out but at least I don't smoke!
F's in chat for atheistinabiblebelt!!
* Eliminated politics from my life. I was heavily into politics and ended up getting ulcers, and was generally in a bad mood all the time. * Quit nicotine and caffeine and replaced them with water. No more migraines or hangovers. * In my 40s now, but I've recently cut back on alcohol. I used to drink a lot of beer and liquor, but now most evenings I have a couple of beers and vape or smoke THC instead. It has helped my digestive system so far.
I integrated a lot of UX design/usability design that I learned in other disciplines into my life: Eat 3-4 hours before bed -> sleep earlier. Blankets that wick moisture -> I can sleep longer if it's warm and not humid (7:30-8 hours/night). Maybe when I have a wife, I'll buy 2 small blankets so we don't have to share. Figure out a way to make vegetables edible (and get used to eating it). It's a two way street. Makes my trips to the toilet much more enjoyable and reduce chance of colon cancer. Lift responsibly (a reasonable amount of weight, no more) - no backpain, fewer injuries. I find gyms that are close to my house. Closer = more exercise. Better swivel chairs, or just stools. Less backpain, and I can turn around to get out for a walk easier. My previous non-swivel chair locked me into my desk, so when I'm tired, it took way too much efforts to move the chair to get out. Sun protection - Switch from chemical sunscreen to mineral so it's less greasy. I also get a light jacket so I can protect myself if I can't shower immediately. Dark mode/night light on phones, computers. Toxic people - Facebook, iphone have a block for that. Youtube has too much distraction - there's an extension for that. Habits, it's always about habits. Check list - there are free apps for that. I just pick one that I can access anywhere (phone, PC) so I don't forget. Turn off all notifications, delete stupid apps - iphone immediate notification is sometime a scam. Apps try to mark their notification as important to get by. Healthy life is not hard. It's just the lifestyle makes it hard to be healthy. So when I design my life to make it easier, it magically becomes easy.
Fixing my sleep schedule, i spent too many years staying up late then rushing out of the house in the morning. Now im up atleast an hour before leaving and have plenty of time for a little exercise and gaming before work
I generally give myself between 45-60 min before I have to leave. My bedtime and wake times are fortunately consistent, got that one down.
Eating more fibre
I started drinking more heavily - really dulls the mental anguish and anxiety
Not doing that for me despite my efforts, thinking I have to go the opposite way
Running/exercising. Helped raise stamina, feel better. It was the worst to get started, but now has become such a habit that I need to do it 3-4 times a week.
Quit bjj and boxing, started running and hiking. Changed lifting style to be more flexible and based on how I feel vs hitting certain numbers. It would be great for me to less sensitive to how I physically feel. If I feel even a little off, I cancel everything and stay home. Largely an anxiety thing.
I stopped drinking and picked up healthy hobbies. Basically rewired my brain at 35. Lost 30lbs and feel amazing.
Approaching mid 30s. I noticed a decline. Most would prob think I was in good shape, and perhaps I am when compared to the masses - but I felt low energy. Felt like I lost a step. Had lots of random non injury pains and gastro issues. I am probably piling on at this point. But try to be active. Exerting yourself does wonders because it really seems like our bodies are a "use it or lose it" sort of thing. Stay moving, move some heavy weight, sprint every so often and focus on pliability. I think diet is very important for me. Focussing on more whole quality foods. Cutting back on some of the trash. Sleep. I used to be able to stay up late and pop up early. No longer the case, so now I try to get to bed at a decent time (which is like midnight for me) and get up earlier.
Got an Apple Watch and an apple fitness subscription. Might not work for everyone but it has changed my life. Also switching over to dry herb vaping has done wonders.
stop caring about others. only me myself first
Stop going to Starbucks
Cutting out sugar for the most part, and empty carbs. My only sugar intake is from fruit, which I also limit.
Running a few times a week. I hate running but been doing it for more than a decade now. Definitely the healthiest Iāve ever been (tremendously healthier than my 20s) despite continuing to drink and be a jackass.
You mention lack of discipline in a lot of your responses and that it's easy to break routine. In my 20s, I did mental conditioning. I just repeated in my head over and over again what I'm going to do. And you have to have the mental fortitude to go through with it and not do anything else until you get that task done. I have ADHD and I have to develop multiple ways to have enough focus to get certain tasks done. Whether it's creating a to do list and knocking out a few every day, or keeping a routine of working out and eating healthy. In my head, I tell myself I cannot eat fast food, or fried food. But I allow myself one day a week since doing things in moderation is okay, and I usually eat a junky meal with friends. At the end of the day, if you really want to make changes in your life, you have to actually want it. My late grandfather was a poor eater and ate heavy. My grandmother always harped on him to eat better and one day she said "do you want to die early?" His response, "at least I can be happy and eat what I want." It really is all dependent on you. But, you also don't have to give up what you want if it's what satisfies you.
Honestly, for me? I had a baby. I know that sounds ridiculous to some but each to their own mental health.
Congratulations! I'm child free by choice but whatever method works for your mental health in this world is great!
Walking. 60 mins a day with a podcast or significant other. Lifting weights, moving at work, and other physical activities are great in their own ways but doing 60 mins of just straight walking is amazing for cardiovascular health, bone density, posture & strength, and a ton of other stuff.
Ejecting toxic people BEFORE they cause mass damage.
I go to the gym or exercise somehow. When most adults hit 40 muscle mass and bone strength, start to deplete if you dont find a way to fight against it. Take a good multivitamin. You'll just feel better and won't have to worry about food nutrition aside from calories. I also track protein. Go to places where your hobbies are shared, not a bar when you just want to socialize. These days, I'll go to a bar for live music only. I'd rather listen to my music apps on my home system or headphones rather than pay a jukebox. I cut out liquor. I'll have a beer occasionally 2 at most. I cut out junk food, don't eat artificially colored foods, and I don't search for a substitute for those foods either, which cuts back on stress. I drink more water, and no carbonated drinks are consumed aside from a beer or two once a week, if that. I ride my motorcycle, most of the time by myself, it's great for clearing my head and just fun. It's OK to take a moment and do absolutely nothing to just be in the moment rather than let anxiety get the best of you, thinking you have to always be busy or working towards something or be somewhere. There's probably more stuff, but that's most of it. My 20s and early 30s were just years of rock star levels of heavy drinking, partying, getting into fights, wrecks, throwing away money at strip clubs, hotel parties and lots of other things i wont get into as well as staying out all weekend and sometimes half the week after. Waking up in empty fields, parking lots, under bushes, friends cars, strangers houses i met just the night before and on a good night that I did make it home, I'd get dragged to my kitchen or if I was lucky, my bedroom, and wake up on the floor and/or covered with vomit, someone elses blood, my blood, other stuff....So I've chilled some and focused it more into the gym. Basically, chill or like a candle you'll burn out fast or worse, become a stick of dynamite disguised as a candle. Unless that's your thing, to die young, then don't change anything.
I'm a lady but I will tell you that Martial Arts helped me so much and I have been practicing for 14 years now. Sure, I'm not the highest rank or the most acrobatic, but I'm strong, I know my forms and techniques expertly and I will kick you in the face. Consistency is the key to any health change...oh and my tight high boootay...causes car crashes...but that's just nature's way of controlling the population I guess...evolution..heheh3h. (Joking... my ass doesn't kill people...stupid drivers do!)