Unfunked life routine - when to exercise and what to eat?

[Ruralbliss]

Read with interest the thread about best ways to get back to fitness aged 50.

I'm patiently awaiting news of a long awaited house move when I will no longer be 2 x 1.5 hours in the car Mon-Fri, working from a desk 9-4.30 and stuffing unlimited amounts of chocolate, crisps and hummus into myself. In the meantime making lists of things my new life will involve. If I create a plan I usually stick to it. Like it's homework issued by a teacher.

Please help me work out a possible de-funked body timetable

When do people who exercise after work eat - afterwards presumably? Or before but wait an hour? I've got no idea.

How does this sound? Doable? Too much? About right?

I'm thinking lunchtime? morning? C25K x 3 days a week, brisk walk the other days

15-30 mins Weight training and/or yoga in the morning? Lunchtime?
A few aerobic evening classes. I absolutely love classes
Swimming at the weekend as I'll be a 5 mins cycle ride from local pool.

Food:
Stir fry with tofu
Substantial salads
Omelettes
Grilled fish & vegetables
Veg curry/chilli
Veggie burgers & trimmings
More water and vitamins
Less cheese
Less crisps
Less chocolate
Less wine

I tend to go to the gym after work so I have usually have a late afternoon snack (typically yogurt and a banana) to keep me going until dinner.

I love exercising in the morning as in feel like it sets me up for the day and after work I’m more likely to end of on the sofa and not move. I use lunchtimes for a nice walk.

My top tip for eating would be prep your food, even if you’re WFH then prep your food for that day the night before and put it on a lunchbox so you’re not continuously going back to the fridge for more snacks

@Pyri that is so genius prepping food. Not sure why it's taken me two years of pandemic wfh to not think of this when I used to be so good at taking lunch to the office.

Thanks @emmathedilemma that's something I could do as office has a gym opposite with staff discounts so include on my days when I am back in the office. A couple of rice cakes with peanut butter and thinly sliced apple would get me through a work out or class until home for a dinner (have just remembered the slow cooker will help with post office day food)

How far will your new home be from work? Active commuting all or some of the way can be a great (and cheap) way to effortlessly fit exercise into your day. Otherwise I'd suggest building up gradually as many people end up giving up on their good intentions because they did so much they got sore/injured. I find I need to leave 2 hours between eating and running so going out for a run before lunch works for me, particularly so I can make sure I get a good mix of protein and carbs in the first half hour after exercise which really helps recovery. Do make sure you get plenty of muscle building and weight bearing exercise in your routine as these are really important. And don't forget that recovery is a vital part of the journey, so make sure you get at least one day with just mild exercise and are getting a good night's sleep.

I agree with making your commute part of the routine if possible. I have a one hour commute - on foot. It would take 20 minutes by bus. I don't walk everyday but I enjoy it when I do.

My commute can only be done by car and according to Google would take three hours by foot!

I'm looking forward to living near to my mum and the walk to and from her house will be 15 x 2. I might walk a portion of dinner over to her each night for extra steps.

Thanks for the info about weight training and building up steadily.

My routine:

High protein breakfast
Work (from home)
Lunchtime 1 hr walk, low cal high protein lunch already prepared
Work (from home)
16:30 snack (greek 0% yogurt with fruit)
Three times a week weight train either at home or with PT at home between 6-7pm
Dinner at 7:30
If I haven’t reached 10,000 steps, I take the dog out for a walk at 9pm for as long as it takes to reach my step goal.
I use MFP to track calories and protein
I meal plan, groceries get delivered on Sat morning, I meal prep lunches, veg, soups, kids snacks for the week on Sunday evening.

Thank you @Maraki we are now relocated and the dream of having time to exercise is coming true.

I will start by step counting (Is forgotten this even existed!) and doing a morning walk. I was taking the dog out before starting work but he's rubbish at walking - prefers to sniff mainly. I'll go without him for a 30 minute yomp round my new neighbourhood. I'm not great at taking a proper break at lunchtime. Never have been able to. Prefer to power through and end earlier.

Thanks for breakfast thoughts and meal planning. I'll have boiled eggs or omelette tomorrow and tuna salad.
Have just bought the meal prep king book as would love to have a working weeks worth of meals ready for us by prepping on a Sunday.

Cardio workout before work
Walking for steps at lunch time - walk 12 minutes in one direction as fast as your legs will go, then get back
Yoga, Pilates after work

Three main bursts of main activity, getting less demanding as the day progresses

@ivykaty44 love this.