What is your regimen for staying healthy and fit?

[Autoland]

What is your regimen for staying healthy and fit?

16 years ago, I was smoking a pack of cigs a day, eating poorly and sitting on the couch in my spare time. Something inspired me to go in another direction.

I stopped smoking cold turkey and, dreams aside, haven’t had one in over 15 years.

I put some effort into learning about nutrition and, after many years of tweaks, my diet resembles the Mediterranean Diet more than anything. Nothing is off limits though and I absolutely love (am addicted to) milk chocolate.

I started walking 10k fast 2-3 times a week and doing 30 minutes of body weight exercises 3 times a week. I broke a bone in my toe mid-2020, which put a hold on my walking. Not wanting to forfeit the gains I had made led me to purchasing a cheap indoor rower and getting on the waiting list for a C2.

Now, with a C2 in my loft, that has become my primary form of exercise and is in use 4 days a week. I’m still walking, but only one day a week. The walking is more meditation than exercise as I take advantage of a long stretch of the Chesapeake Bay in the morning when the sun is rising and the birds awakening.

My 30 minute body weight exercises consist of many pushups, crunches, planks, squats, bridges, and lunges.

Once I get some home improvements completed early next year, I will likely add a SkiErg to the loft alongside the RowErg.

Sleeping well and reading lots of books is also part of the program.

What’s your story?

[jamesg]

Almost the same; but 10km is a lot of walking, more like 3-4 km/day hilly with the wife.
Alternate days rowerg, 15-20 k a week @ 120-130W.
Med diet includes plenty of fruit and veg.
Gutenberg (also Gutenberg Australia) ePub anytime day or night.

[ukaserex]

Currently, my regimen is this, broadly:

Sunday - slow row or walk - an hour. Some mobility work with resistance bands - five to ten minutes.
Monday - Weights & a walk - just 20 minutes or so.
Tuesday - slow row or walk - an hour. Some mobility work with resistance bands - five to ten minutes.
Wednesday - Intervals on the rower, weights or plyometrics during "rest" periods. 30 minutes at the most.
Thursday - slow row or walk - an hour. Some mobility work with resistance bands - five to ten minutes.
Friday- Weights & a walk - just 20 minutes or so.
Saturday - slow row or walk - an hour. Some mobility work with resistance bands - five to ten minutes.


As for diet, I like to say nothing is off limits, but for the most part, I avoid bread & alcohol & pasta. I try to eat things that are fairly nutritious and not processed, but I've gotten a bad habit of combining hot chocolate & coffee in the mornings. I've also developed a bad & expensive habit of Costco's protein bars after a meal. My brain says, just have another burger, as there'd be a more "natural" source of protein, but meat is expensive too. And the bar satisfies a bit of my sweet tooth craving.

[ptsns]

For me it is important to stay motivated (interested) to do exercise. I can not do just one activity every day. If I have to do one type of exercise every day I get bored and subconsciously find an excuse not to do it. Depending on the weather and how I feel that day I can do ERG, ZWIFT, swimming pool, MTB (with a nice audio book). I do not do exercises that are painful for me (running) or weight lifting.

When younger, I was cycling competitively, so I went through loads of dieting and training. With age I got fed up with diets as I like to cook and eat a lot (and have a nice wine or beer with it), but hate to be overweight. Solution is to skip a meal. I do light breakfast (coffee and toast), skip lunch and then a nice big dinner. For some people skipping breakfast works better.

[kini62]

Walk the dogs 3-4 times a week, 2-3 miles. Row, Skierg, Zwift 4-6 times per week. Time varies on how I'm feeling. Light weights 3 times a week usually in conjunction with my aerobic workouts.

I eat pretty much whatever I want but usually skip dinner or any large evening meal. Drink a little to much though. I really like my whiskey.