Stressful Job ... How do you all stick to exercise routine??

You do not have a large window of time, and I know it is not easy to find time when you work those crazy hours. I will admit that when work gets overwhelming, I also find it difficult to stay on track. However it can be done, and as I have gotten older I have figured a few things out that work when I am in those busy times.

#1 Go for a walk at lunch. Instead of sitting at lunch I get a minimum walk of 4000 steps at a fast pace. Sometimes I do the stairs, up and down a few laps around the building. A great cardio workout.

#2 I alternate muscle groups so I literally can work out 15-20 mins and still exhaust that particular muscle group. Today for example was 'back' day. I did pullups, and seated rows....took about 20 minutes with a warmup and stretch. I have been doing that for nearly two years, and it keeps things interesting and allows me to workout almost everyday...and not take time away from family, friends, work.

#3 You have one day off! Make that day count, enjoy life BUT make that your serious cardio day, or a full body workout, or HIIT.

#4 One thing you can always control is calories. Even when you are busy, you can find strength in eating well, staying on course. Life happens, and sometimes there just isn't a minute to spare, on those days I just make sure I eat well without overindulging.

good luck

My husband is in the same boat as you are, long hours at a demanding job. He has a gym at work, but has trouble getting up early enough to go, and sometimes he has early morning meetings that prevent that. I'm a university instructor who has two early class days, but I'm more flexible the rest of the week. My husband and I made a commitment to talk a half hour walk together the days I start class later in the AM. We usually walk around 7:30-8:00, and then he goes to work at 9:00. He ended up finding this less time-consuming than going to the gym (packing a bag, showering there, etc.). On the week-end, he does a more strenuous workout. He still needs to work on his eating, though. If, like him, you have only 1/2 hour for exercise, you're not burning that many exercise calories, so you still have to keep good track of your food, point 4 of the previous post.

How about a 20 minute yoga routine you can do in the morning or evening at home? It might actually help you deal with stress and long hours.

I think the important thing is to get started with a routine. It doesn't have to be a long or intense session, but just start moving. Eventually you may find ways to fit in more time for workouts or work your way to more intense workouts.

sabillin1 wrote: »

Hi all!

So, I have a very stressful and demanding job. I work a minimum of 10hrs a day at least 6 days a week. I keep falling off the wagon in terms of eating, but that seems to be much easier for me to stick with because I like to cook.

My issue is sticking to an exercise routine. I am not a morning person, but I know I need to work out in the morning. I get to work between 9:30-10am, and work until anywhere from 8-10pm. Working out at night is technically possible, but who wants to work out at 10pm?

I know I need to work out in the am. My issue is I need a few hours to unwind when i get home, which puts me to bed around 12:30-1:30. I also need my 8hrs of sleep. No kids, but in a relationship.

I know a lot of you have kids, have demanding jobs, and are awesome spouses or significant others. How the hell do you manage to get up in the early AM and get everything else done???

I need to get in check before I have kids so that I am in a good routine.

Any motivational tips would be awesome!! I have never been so inactive until I went to law school and started my career. I have always been an athlete and dancer. I feel so much better when I am active, so I know I need to do it.

I need a jumpstart and to actually stick with it.

Hope you're all having an amazing week!!

When it becomes a PRIORITY to you, you'll always find time for exercise.
IMO, while it's great to have a good career and money, it really means nothing if you can't keep your health intact. Balance is everything and sometimes we let ego supercede what's more important.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Sometimes I look at it as making an appointment with myself. You probably wouldn't miss an appointment you made with your doctor, or perhaps a hair dresser, so why skip an appointment with the most important person: yourself! It's a promise to yourself, that's how I look at it!

I find regular exercise to be a great stress reliever.

Maybe start with the basics...as a matter of general health, try to get in 150 minutes of moderate intensity exercise weekly...that's only 30 minutes 5x per week or 60 minutes 2 days per week and then another 30 minute session.

Learn not to take 2.5-3.5 hours to "unwind" and use an hour to exercise at night or go to bed and get up earlier. I'm guessing that time is spent sitting in front of some sort of screen. Also, do you need 8 hours of sleep or is that what you are used to? Learn to thrive on an hour less.

Exercise to most people is a great stress reliever. Best of luck.

I am working full time and doing graduate school, plus two tween kids and an old farmhouse to maintain. My experience has been that the stress relief from exercising, especially after it becomes a habit, makes me more efficient in my other responsibilities. But I have to schedule it like an appointment. When I do not run, my productivity tanks. For me, exercise is not one of those optional ingredients; it's a main ingredient.

sabillin1 wrote: »

Hi all!

So, I have a very stressful and demanding job. I work a minimum of 10hrs a day at least 6 days a week. I keep falling off the wagon in terms of eating, but that seems to be much easier for me to stick with because I like to cook.

My issue is sticking to an exercise routine. I am not a morning person, but I know I need to work out in the morning. I get to work between 9:30-10am, and work until anywhere from 8-10pm. Working out at night is technically possible, but who wants to work out at 10pm?

I know I need to work out in the am. My issue is I need a few hours to unwind when i get home, which puts me to bed around 12:30-1:30. I also need my 8hrs of sleep. No kids, but in a relationship.

I know a lot of you have kids, have demanding jobs, and are awesome spouses or significant others. How the hell do you manage to get up in the early AM and get everything else done???

I need to get in check before I have kids so that I am in a good routine.

Any motivational tips would be awesome!! I have never been so inactive until I went to law school and started my career. I have always been an athlete and dancer. I feel so much better when I am active, so I know I need to do it.

I need a jumpstart and to actually stick with it.

Hope you're all having an amazing week!!

It looks like you're your own worst enemy. I work from 7 am till 7 pm, but fortunately, it 3 or 4 days a week, I'm up at 3:45 to be at the gym by 5 so I can be out by 6:35. Since I work out, I'm not as stressed as I used to be, and don't need the time to relax and unwind at the end of the day, or the full 8 hrs sleep, I do try to be in bed by 9:30, so I get a least 6 hrs in. I have never been a morning person, but just have to make myself do it. I have a battle every morning before I get up, the gym always wins.