People who work, how on earth do you exercise?

[HeadFairy]

I work 3 or 4 days a week (7 day fortnight) but they’re long days, 12 hour shifts with an hour and a half travel time each way. I rarely get a lunch break and there are no shower facilities at work. I get up at 4.30am on a standard working day so before work isn’t practical and I don’t get home until 8.15pm. My days off are filled almost entirely with domestic stuff, housework, cooking ferrying teens around etc. DH does his fair share at the weekends, he works a 5 day week. I manage to get a short run twice a week but I know that’s not enough. I’m overweight and unfit. How on earth do people find time to properly take care of their fitness?

Your job sounds full on. Is it sedentary? How do you commute, car or train?

Could you possibly find ways to make your working day feel more active? Is there no lunch break because that’s the culture? Or are you in the kind of role where it just doesn’t happen?

On your “off” days, I’d suggest combining your short run with weights training, nothing mad but enough to help you feel the benefit in core strength.

What sort of exercise do you enjoy? Could you cycle some of your chores?

It’s ok to admit you don’t have time. You must be shattered.

First, I think twice a week is not bad at all, but I dont know how long you are exercising for.

I work full time, about 2 days home and 3 days in the office (out of house 7.30 - 6.30). I would normally exercise at least a couple of times at the weekend (unless away) and a couple of times midweek.

At the weekend I might do an early-sh morning yoga class, or a pre-dinner run. I might do a half day cycle ride, or a whole day walk. In the summer I also quite often swim/kayak/SUP in the nearby river and am hoping to extend that to more of the year.

Mid-week I do a yoga class 6.30pm and also usually run once a week at about 6 or 6.30. I set dinner on a timer while I'm out.

I also walk/cycle to places rather than take the car as much as I can.

For me, I'm never going to run or go to the gym every day, instead I do a range of activities I enjoy, including with friends and DH. It's much easier once you don't have small kids.

I think your working days are far too long to exercise. But you have 3-4 days when you are not working. I know you say your days off are "full" with domestic stuff. But I believe that if you really wanted to you could carve out the 60-90 minutes you would need for a good exercise session. Just do less housework and ferrying. It's not that important.

And what do you do at the weekends? What is stopping you spending time exercising then? Can you make it part of your social/family life? See it as something you enjoy rather than a chore?

Working days are indeed challenging for you, especially with such early starts.
But you have either 3 or 4 days off, they can't be entirely filled with housework, how much is there? Teens should also be doing their fair share.
Schedule it in. Non-negotiable. If you don't have a gym nearby, you can also get a set of weights and do a very decent workout in an hour, or just 30 minutes at home.

I work about 50-60 hours in a week during my busy times. I’m only able to exercise 3-4 times a week because my husband shares a lot of the domestic burdens. I wake up at 6 for a spin class, workout in Saturdays and Sundays, and then try to sneak one more cheeky workout in.

I am also a huge believer in doing yoga/pilates on YouTube if you literally have time for nothing else. Do a 15 minute video and you feel like a new person. Exercise is so vitally important.

I make my work fit around exercise these days but it has always been a priority and it starts to affect my mental and physical health quite quickly if I'm not active enough. If my work is so full on that I can't get to the gym or run, or my work isn't in itself active, or at least fit some walking into my day, and a couple of classes into my week, then there is a serious imbalance in my life. It was a serious struggle when DDs were small - now they are older it's much easier and I do more.

I go two or three evenings a week plus Saturday morning and Sunday morning. Two x yoga, two x weights focus, 1 x cardio focus. Probably takes 6-7 hours out of my week in total with travel etc. It doesn't have to be this much - when they were younger I focused on walking a lot and doing some yoga. Building in walking to your day is always a good start. I walk as well as I have a dog.

It’s one of those things where you just have to make the time. Clearly you can’t do that on working days so build it into your days off. Get more support off your DH and teenagers. Even 3 x 30 minutes can make a difference.

You tube exercise videos and a rowing machine I do 15 minute stints on as much as I can. While things are cooking I row. It is hard to stay fit working lots of hours and running a home.

I squeeze it in between drop off and starting work or between dinner and bedtime wherever possible. I’ve also started incentivising myself recently after being told by the physio I needed to focus more on my glutes to reduce back pain. So I do squats while my Tassimo makes me a latte, every coffee I have costs me about 50 squats.

Forget the days you work - no time on those long days . However on the 3/4 days you don’t have work make exercise a priority. I would join somewhere that has classes and book one in for each day you have free . Maybe a mix of strength , Pilates , yoga , cardio - then you can see what you enjoy doing . Having something booked means you commit to going - much easier than motivating yourself at home . All the domestic stuff will still be there but you can’t spend all your time doing that . Health is a priority.

It’s this isn’t it. However 50% of your week (I mean including weekends) you arent at work so you’ve three days there to fit exercise in . You need to schedule that time like it’s a work meeting, non negotiable not to do it.

i get up at 5:45 and go to the gym back for 7am to get ready for work. Then a walk Saturday and Sunday and about 15 mins of weights a few days a week before bed.

You work part time of course you can exercise on your days off - you choose to prioritise other things.
I workout 5-6 days a week and have a full time job and 2 primary kids.... But my bathroom needs a clean and I have not had my nails / hair done in ages.... priorities.

Mine did, no public transport in the evenings where we live.

@eqpi4t2hbsnktd

totally agree. Our health is more important than immaculate bathrooms

Agree with what people are saying here about prioritising it on non work days. I find that I'm more productive after my am exercise on weekends in terms of getting the jobs done with the animals and round the house, as I'm energised and I've spent some time focusing on something that is for me.

DC, even though they are both ND, have always helped with things in the house from as soon as they were able to pitch in as well. They are 15 and 18 and mostly do their own laundry, they are responsible for their own rooms and their shared bathroom, take turns to load and unload the dishwasher each day, and for feeding/walking the dogs, DS2 does morning and DS1 evening. Sounds like yours are younger, but getting them into the habit of helping even in small ways where they can safely and reasonably do so pays dividends later!

You have to prioritise it. Teens also need to understand that they can't always be number 1 priority. You have needs as well. I work 4 days a week (always the same days which helps). Similar to some others above, I'm not good at motivating myself to do stuff at home. I need to sign up to a class at a specific time. I do a class on Monday and/or Tuesday evenings, plus Friday morning (my day off). Then I do a team sport on another evening and once or twice at the weekend. My older DC comes to the class too when he can and it's lovely to do that together. DH is also into the same sort of stuff so we understand each other and make it work.

When I did 12/13 hr shifts I exercised by cycling to work. Cycling back after a busy night shift was particularly hard but I really really wanted to go home.

I did other things on days off.

I work shorter shifts now, so easier to manage. I still cycle to work, but it's a shorter distance.

I run / jog / walk with the dog 6 times a week for an hour (I miss the day I have to go into the office). I have to get up at 5.50 to fit this in, but at least I'm getting some exercise!

What is it you're doing on your days off which takes so much time? Can you do less / share it out more or streamline it?

I just prioritise exercise over chores! I work 3 days a week. If I’m doing a 12 hour day I don’t exercise. Otherwise I do 6 days a week. Do whatever you enjoy as you’re more likely to stick to it.

i love the gym and often do 2 classes, but also run and exercise at home. For me I go early then the rest of the day I do whatever (still avoiding chores though!)

Find a gym that has classes you could attend? Be that evenings/weekends/mornings on your days off.

You tube is great for home work.outs. im probably obsessed but the first thing I do when I get my weeks rota is book the classes I want to go to. That way I have to go cos I've booked it.

If I think I need to do some more at home I will sit on the floor. Sounds strange I know but I try not to get comfy until after I've done what I feel I need to do or I wont get up to do it.

I realise im very privileged at the moment though to have a job that allows me to fit in so much around it.

You have to prioritise it on your days off. 3/4 days a week would be perfect. Your health is more important than laundry or hoovering. I know it’s easier said than done but you know it’s important. Put it in your diary on your days off as an important commitment to yourself and your family (your health is important for them too).

I leave for work at 6.30am and get home between 6.30pm and 7pm. Work is pretty full on, grab a coffee or 15 minute lunch break whenever possible between 11.30am and 2pm. Definitely no time for sport during the working day.
Weekday evenings apart from Tuesday and Thursday I will go for a run and or workout for 30 mins. (just leave the house and run or workout in the park outside). Most Tuesday nights I go swimming (if not then a run). Pool is 2 mins. walk. Thursday nights I go to sports practice with my club from 7.45pm to 10pm 15 mins. métro journey from home. Saturdays go for a longer run and workout in the morning and usually play tennis and or swim with DS12 in the afternoon. Tennis courts are 5 mins. walk. Sunday morning a little run then sport practice / friendly matches from 9am to 12pm.

Most people do not do 12 hour shifts with 90 minute travel time each way on top. That’s how.

Most people do not do 12 hour shifts with 90 minute travel time each way on top. That’s how.

What do you do for work? You sound pretty active from doing such long shifts, if you're on your feet all day then that probably enough. Maybe just look at diet separately if you're wanting to lose weight as this is more effective than wearing yourself out going to the gym 😊