Stressful Job ... How do you all stick to exercise routine??
sabillin1
Posts: 7 Member
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!!
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!!
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Replies
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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 luck0 -
When my routine was steady, it was because I worked out at home in the morning before breakfast and shower, and then on days off I would work out outside. I also tried to engage my spouse in active chores. A standing desk or midday meeting/walk help break up the workday. Tai chi and other slow stretching movements in the evening helped too. We moved last year to a place without space to dance
I am trying to fit it back in now - cheers to you. 0 -
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.0
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Exercise is a great stress reliever. I vote for an evening cardio routine followed by a hot shower. You may include your partner in these activities to save time. I'm betting the extra activity will help you get to sleep right quick.
HIIT is hard, fast, and compact.
Don't bother with a gym for evening workouts. You want to save on travel time and all that.0 -
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.0 -
Honestly, you just have to pick a time and DO IT. That means even when you are too tired, have too much to do, etc. I work out at 4:30am. It's the only time I can consistently get to the gym. I often don't feel like getting up at 3;30, especially if I've been up late, but I force myself too. I think about my goal, I dig deep and push. You can do this!!!!0
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Exercise is a great stress reliever. I vote for an evening cardio routine followed by a hot shower. You may include your partner in these activities to save time. I'm betting the extra activity will help you get to sleep right quick.
HIIT is hard, fast, and compact.
Don't bother with a gym for evening workouts. You want to save on travel time and all that.
saw that @jgnatca
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How about you try getting up 20 mins early and doing a 15 min workout? There are plenty of intense 15 min workouts on youtube. And some is better then none!0
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When it becomes a PRIORITY to you, you'll always find time for exercise.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!!
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
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I work out on my lunch break then eat lunch at my desk. I also take several short walks during the day. 5-10 minutes at a time, no one misses me. It adds up. Lately I have been stopping at the gym on my way home from work for a 25-minute weightlifting session. Could you stop on your way TO work? 0
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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!0
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When it becomes a PRIORITY to you, you'll always find time for exercise.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!!
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
^This!
I want to look good (so badly) and have the strength & mentality to do my work, so a 6 AM workout is actually very excited for me (also start working around 9 AM). But I guess I have that extra few hours since I can't sleep for 8 hrs... will automatically wake up around 6.5-7 hrs of sleep...
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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.0 -
you make time. I go for runs or do yoga at 4am for about an hour or so. or do things with your SO like dance lessons.0
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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.0 -
I'm going to be 100%. I couldn't do it. Between the demanding stressful job and my own home business my health was suffering. I spent 2 years focusing on both and then quit the demanding stressful job in favor of my own home business. I'm currently on an 8 week sabbatical focusing on the home business, exercise and diet. Then I go full time in a career, not a job. I fell off the employment rolls. I'm done with jobs. This may not be an option for you, but in the interest of my health I made it a priority to work myself out of that type of work.0
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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.0
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Ya just gotta. Gotta make yourself, if being fit or weighing less is really what you want. REALLY REALLY BAD. That means throwing in a 10pm workout every now and then...that means getting up after only 7 hours sleep sometimes.....that means going for walk/jogs on your lunchhour if you can, or hitting the floor of your office (close the door first!!)...It is doable. It's all about how bad you want it, and how much you are willing to do or change to get it. Good luck! xo0
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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.
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For me, exercise is a form of "unwinding". I work a full time corporate job, have 3 kids and am divorced so I either get up at 5am and jump on my teadmill for 30 minutes before my kids wake up, or workout at 9pm after my kids are in bed. I enjoy my exercise (mostly the after exercise feeling) so I make it a priority.0
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For me, exercise is a form of "unwinding". I work a full time corporate job, have 3 kids and am divorced so I either get up at 5am and jump on my teadmill for 30 minutes before my kids wake up, or workout at 9pm after my kids are in bed. I enjoy my exercise (mostly the after exercise feeling) so I make it a priority.
You look SO familiar! Are you in Ontario by any chance?0 -
First question I would ask: Do you like your job? Is it worth 60 hrs a week of your time indefinitely? You don't need to answer me, but you should answer for yourself.
I have job+kids and have been successful in incorporating my commute with my work out somehow. I have cycle commuted both ways, I have taken the bus into work and then rode my bike home, now I make a stop during my commute to ride a trail on the way home. This last one makes my commute "shorter" because miss the peak of rush hour traffic.
Point being, I had 1-1.5 hrs of my day wasted on my commute. I was able to use some of that time to work out.
If its important to you, you will make it a priority.0 -
A simple thing I used to do was sit ups and push ups on the bathroom floor before my shower.
And during your wind down time, sit on the floor and stretch. If you're watching tv, do some lunges, crunches and push ups between commercials.
I think I'll take my own advice! 0 -
If you need motivation, read up on the effects of stress. Especially over a long period of time. That should scare the carp out of you. The best thing for stress relief for me is exercise. I get up at 5:20 every single day to make this happen. I work 10+ hours/5 days a week and I have kids so I'm in a similar place. You just have to do it. And, mornings work best for me.
I do find that getting up every day, even on my rest days, helps. I go to crossfit 4x/week. I might sleep in once on the weekend. But, otherwise, I'm up at the same time very day. The days that I don't workout are a little bonus for myself!
It is worth trying to figure out how to get to bed earlier. I have no TV during the week. Zero. I read, I knit, I listen to a book on tape but no TV. This time of year I might build a fire in the fireplace and enjoy that. A good relaxing hot bath helps, and is my reward for a good workout. It really helps transition me to bed since I'm going to try to be asleep at 9:00! Make figuring out how to get to sleep earlier a priority. And, honestly, plowing thru being tired for a few days will make going to bed earlier!
Also, I have a sunrise simulation alarm clock. Its a bright panel of very intense light that gradually comes on 15 minutes before I'm supposed to wake. Really helps, especially in the winter. I pack my stuff the night before and get the workout in on the way to the office. Also, there is a drive thru coffee place where I stop for a plain black coffee on the way to my workout. I literally wake, dress, brush my teeth, drive to the coffee shop and workout in less than 1/2 hour.
If you don't care of you, who is going to?0 -
I do. I have a hard time waking up in the morning and I feel weak and sluggish in the gym. Night time is the way to go. 10pm-midnight is greatMy 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?
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If I can do it, anyone can! I get up at 5:15 daily and I have a full time job and 1.5 hr roundtrip commute and am currently taking 3 classes to qualify to sit for the CPA exam. On Wed. I don't get home until 11 pm. And I have 2 kids (14 & 4!). So I'm spent every day. But my workouts are my "me" time. I am able to get by on 6 hrs sleep. Trust me if you plan to have kids, 8 hrs sleep will be tricky to get consistently. For me, it's impossible except on Saturdays. So maybe try to see if you can do 7 hrs sleep?0
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I was you for 7 years while working at a large law firm in a big city out of law school (then I left big firm life). I generally got into the office at 9:30 and worked until 8 and often till past midnight. I was working 60-80 hour weeks - once in a while less and sometimes more. For the first two years working out was nonexistent and I gained about 25 pounds from eating pizza, etc. late at night in conference rooms. Then I ended up joining a gym that was in the building across from my office that had a shower and had laundry service to wash my workout clothes (and I kept a locker there with shoes and supplies). Because I had no control over my schedule I couldn't plan on working out at a set time (if I got home at 4am I wasn't going to go for a run at 6am) - so I would just do the best I could 3-4 days a week. I never got 8 hours of sleep though and there was no winding down time!!
I basically ended up doing something like this:
Saturday while in office - sneak out for a 45 min workout
Two days a week - sneak out at some point during the day - usually either 4 pm or 6:30 pm for 45 min workout then head back to office
One day a week - do a yoga video at home - usually around 9 or 10 pm
Sometimes I'd walk to work - I was about 2.5 miles away.
Then instead of eating pizza I'd order whatever was healthy and if there wasn't a healthy option on the firm dinner menu I'd head over to subway for a 6 inch veggie sub sandwich.
It took about 6-7 months and I'd lost much of the weight.
Good luck - it's not easy making it work. At my firm there was zero control over my hours - so I just had to be flexible and squeeze it in.0 -
Folks in finance manage to work 110+ hour weeks for years and still make it to the gym daily.
The answer is pharmaceuticals.0 -
Prioritise and plan. Food planning is your bigger key to weight loss. I plan lunches and evening meals a couple of weeks in advance. Work days most of our evening meals come out of the slow cooker and are pre-prepped (by me) frozen dump bags in calorie controlled portions. Workout wise we have our routine as we also have to fit childcare in, so we alternate our gym nights, both try to fit a lunchtime walk in. I'm not a morning person and nothing is getting me up earlier to workout.0
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Thanks for all of the great motivational tips everyone!! Happy to report that I have been back on the workout train...and eating is in check. I am going at night after work. I need my 8hrs of sleep to be fully functional, so waking up at 5 am is not realistic for me at this time. If and when I have kids, clearly my priorities will have to switch....but until then, I am keeping my 8hrs of sleep, lol. I am 2 years out of law school in a big firm, so I need to work a min. of 60 hours a week, and I like my job. My goal for this year is to be more efficient and productive so that I can hopefully leave earlier each night, but I do not dictate the work flow, and the work needs to get done. I don't know how you finance people work 110+ hrs a week!0
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