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  1. #1
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    How much physical activity do you do in a day?

    I stare at a screen for 8-9 hours per day due to work.

    I'll lift weights a 2-3 days per week, an hour each session. I'll try to walk on the treadmill for at least 30 minutes per day but that doesn't seem to be enough as I am slowly adding weight. I had an injury in which I have not been able to lift for a few weeks and that doesn't help either. I'll usually eat between 2000 and 2500 calories. If I go under 2000, I get hungry often especially in the middle of the night.

    My hobbies tend to be sedentary (surfing the net, reading/studying, etc). At the end of the day, there's the hour or two of watching TV (which is actually less than many people).

    I have thought about purchasing a treadmill desk. Not sure if that would be worth it though.

    This isn't a weight loss thread as much as it is a physical activity thread as it is healthier, in a number of ways, to move around more. What do you all do to keep yourselves physically active? I work out and do some walking and that still doesn't seem to be enough.

  2. #2
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    Re: How much physical activity do you do in a day?

    If you stare at a screen for hours a day and do not have a standing desk I would start with that as it is a less costly investment. I use a cardboard box that I place on my table to bring my laptop up to the correct level. If money is not an issue buy the treadmill desk.

    Buying a treadmill desk is an investment in your future mobility. Walking, specifically walking on a treadmill is perhaps the safest form of physical exercise available. There are a plethora of studies on the benefits of walking.

  3. #3
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    Re: How much physical activity do you do in a day?

    I’m no-one to give advice on a healthy lifestyle, but I’m going to anyway for no other reason than you asked.

    Lifting weights can initially add to your weight. Muscle weighs more than fat. This alone should not be a concern.

    You mention calorie counting. I believe this to be a very deceitful way of measuring weight gain/loss.

    Yes, if you take in (eat) more than you put out you will gain weight, but how do you measure the output? Physical exercise is one method, but what of mental exercise?

    I’m not talking studies here, just experience. How many of us have sedentary jobs sitting at a desk yet still go home feeling drained? Does this count for nothing?

    To answer your question about keeping physically active, I don’t drive – I never learned how to. I walk everywhere and only take public transport when absolutely necessary. This, however, only equates to walking roughly 20 miles (30 KM) per week. PER WEEK. Not much more than the average person when you take into consideration walking around town for hours, something I don’t do.

    You also mention getting hungry, especially in the middle of the night. Herein, I believe, lies your problem.

    There’s nothing wrong with feeling hungry for a while, live with it. Satiating one’s desire to feed as soon as one feels the need only encourages more of the same. The gap between eating grows ever shorter and the quantity one eats grows ever larger in an attempt to offset this feeling of hunger.

    Discipline in eating habits is the answer to this. Eating at regular, set times will train your body when to expect nourishment and those feelings of hunger will become an indication of when those times are drawing near.

    As for the middle of the night, having a light snack like tea and toast an hour or so before bedtime should go a long way to alleviating this.

    In short, IMO, allowing yourself to feel hungry for a short time is a good thing. Not all desires must be satiated immediately.

  4. #4
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    Re: How much physical activity do you do in a day?

    Not much. Yesterday I spent 6 hours sorting out my garage. Going up and down the ladder multiple times to put things on high shelves, moving heavy things around etc. I was 2 kg (4.4 pounds) lighter for it this morning as I also didn't eat much throughout the day. I treated myself to pizza for dinner though.

    It's made me realize that exercise can also be constructive and I have lots of work to do around the house and yard.

  5. #5
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by GrnB View Post
    If you stare at a screen for hours a day and do not have a standing desk I would start with that as it is a less costly investment. I use a cardboard box that I place on my table to bring my laptop up to the correct level. If money is not an issue buy the treadmill desk.

    Buying a treadmill desk is an investment in your future mobility. Walking, specifically walking on a treadmill is perhaps the safest form of physical exercise available. There are a plethora of studies on the benefits of walking.
    I built a standing desk some time ago for $22. It's actually an attachment that goes on top of a regular desk, which I use for my personal computer.

    https://alphacolin.com/ikea-standing...or-22-dollars/

    I couldn't stand all day because my legs start hurting and then there is the possibility of varicose veins. Perhaps I should look into alternating between standing and sitting. Perhaps it's time to look ingo buying a treadmill desk. Good point about it being a health investment.

  6. #6
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by Jackoff View Post
    I’m no-one to give advice on a healthy lifestyle, but I’m going to anyway for no other reason than you asked.

    Lifting weights can initially add to your weight. Muscle weighs more than fat. This alone should not be a concern.
    Not initially but I think the muscle to fat ratio gets lower as I make gains. I've been out of the gym the past few weeks due to injury and that doesn't help.

    Quote Originally Posted by Jackoff View Post
    You mention calorie counting. I believe this to be a very deceitful way of measuring weight gain/loss.

    Yes, if you take in (eat) more than you put out you will gain weight, but how do you measure the output? Physical exercise is one method, but what of mental exercise?

    I’m not talking studies here, just experience. How many of us have sedentary jobs sitting at a desk yet still go home feeling drained? Does this count for nothing?
    That's a good point. You never really hear about how many calories are burned when using your brain.

    I do agree with you that I feel drained after sitting all day. As weird as it sounds, sitting around all day is draining.

    Quote Originally Posted by Jackoff View Post
    To answer your question about keeping physically active, I don’t drive – I never learned how to. I walk everywhere and only take public transport when absolutely necessary. This, however, only equates to walking roughly 20 miles (30 KM) per week. PER WEEK. Not much more than the average person when you take into consideration walking around town for hours, something I don’t do.

    You also mention getting hungry, especially in the middle of the night. Herein, I believe, lies your problem.

    There’s nothing wrong with feeling hungry for a while, live with it. Satiating one’s desire to feed as soon as one feels the need only encourages more of the same. The gap between eating grows ever shorter and the quantity one eats grows ever larger in an attempt to offset this feeling of hunger.

    Discipline in eating habits is the answer to this. Eating at regular, set times will train your body when to expect nourishment and those feelings of hunger will become an indication of when those times are drawing near.

    As for the middle of the night, having a light snack like tea and toast an hour or so before bedtime should go a long way to alleviating this.

    In short, IMO, allowing yourself to feel hungry for a short time is a good thing. Not all desires must be satiated immediately.
    Sometimes I need that middle of the night snack in orer to get back to sleep. I usually eat a decent-sized meal 3-4 hours before bed. Perhaps I should save some of those calories for the hour before bedtime. Not sure I would drink tea at that time though, doesn't tea have caffeine?

  7. #7
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by Kryptic View Post
    Not much. Yesterday I spent 6 hours sorting out my garage. Going up and down the ladder multiple times to put things on high shelves, moving heavy things around etc. I was 2 kg (4.4 pounds) lighter for it this morning as I also didn't eat much throughout the day. I treated myself to pizza for dinner though.

    It's made me realize that exercise can also be constructive and I have lots of work to do around the house and yard.
    Chores and yard work will definitely burn calories. That isn't really an every day thing though.

  8. #8

    Re: How much physical activity do you do in a day?

    Intermittent fasting is the way to lose and keep weight off. Only eat within a 6 hour window every day, drink a lot of water and watch the fat melt away.

  9. #9
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    Re: How much physical activity do you do in a day?

    One thing you can do, easier if you work remote, is to "Patton Walk".

    General Patton made all his clerks get up and exercise every hour or so. You can stand for 20, do knee rises or march in place, stretches, walk up and down the stairs or around the house a few times, etc. every hour.

    The most dedicated "Treadmill Desk" guy I saw is the Keyboardist "Flake" from the German Band "Rammstein", so dedicated he takes it on tour and does the treadmill while working the board at concerts.



    (Pic is public domain)
    Attached Images Attached Images

  10. #10
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by Brock View Post
    Sometimes I need that middle of the night snack in orer to get back to sleep. I usually eat a decent-sized meal 3-4 hours before bed. Perhaps I should save some of those calories for the hour before bedtime. Not sure I would drink tea at that time though, doesn't tea have caffeine?
    Yes indeed, pound for pound tea contains more caffeine than coffee, or so I’ve been led to believe. The difference is in the preparation of these beverages. The average cup of coffee contains much more caffeine than the average cup of tea.

    Actually I drink neither. Not for health reasons, I just don’t like them.

    I mentioned tea because it seems to be something of a cult here in Ireland. If, like myself, you don’t drink tea you’re looked upon as weird. This amuses me.

    But yes, tea does contain caffeine. That’s why I suggested taking it an hour or so before bedtime. But it’s also a hot drink that the body finds soothing and prepares you for sleep.

    Maybe another type of hot drink is something you could look into.

  11. #11

    Re: How much physical activity do you do in a day?

    Whisky?

  12. #12
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by 2_Time_Loser View Post
    Intermittent fasting is the way to lose and keep weight off. Only eat within a 6 hour window every day, drink a lot of water and watch the fat melt away.
    It seems that this works well for some people. Honestly I don't think I could do a 6 hour window. Maybe 8 hours. I could handle eating my first meal at noon, but if I eat too far away from bedtime, I'll wake up hungry in the middle of the night.

  13. #13
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by Montauk View Post
    One thing you can do, easier if you work remote, is to "Patton Walk".

    General Patton made all his clerks get up and exercise every hour or so. You can stand for 20, do knee rises or march in place, stretches, walk up and down the stairs or around the house a few times, etc. every hour.

    The most dedicated "Treadmill Desk" guy I saw is the Keyboardist "Flake" from the German Band "Rammstein", so dedicated he takes it on tour and does the treadmill while working the board at concerts.



    (Pic is public domain)
    Another good idea and something to consider if I cannot pull off the treadmill desk. There is the expense but also space limitations (a con of having a small bachelor pad).

  14. #14
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    Re: How much physical activity do you do in a day?

    The key to physical activity is finding something you like doing, that's sustainable with your schedule. It doesn't have to be anything monumental, I hit the gym 3-5 times a week and then walk the dog for about 30 minutes a day. Sometimes I swim laps at the pool, which is great cardio.

    As for calorie management, sometimes our mind tricks us into thinking we're hungry when we're actually thirsty. Try for a minimum of 64 oz of water a day (not soda or juice or anything else). Don't chug it all at once, space it out throughout the day and this might help with hunger sensations.

  15. #15

    Re: How much physical activity do you do in a day?

    All I do is walk 1.5-3 miles 5 days a week because I walk to and from work.

    Before that I didn't do much of anything physical because I didn't need to

  16. #16
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by WanderLuster View Post
    Whisky?
    LOL.

    I was thinking more in the lines of hot milk or a lemon drink, maybe soup; but a hot toddy will do the trick in getting you off to sleep, except it'll probably cause you to waken up in the middle of the night to hit the head. Kinda defeats the purpose.

  17. #17
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    Re: How much physical activity do you do in a day?

    Quote Originally Posted by Brock View Post
    I stare at a screen for 8-9 hours per day due to work.

    I'll lift weights a 2-3 days per week, an hour each session. I'll try to walk on the treadmill for at least 30 minutes per day but that doesn't seem to be enough as I am slowly adding weight. I had an injury in which I have not been able to lift for a few weeks and that doesn't help either. I'll usually eat between 2000 and 2500 calories. If I go under 2000, I get hungry often especially in the middle of the night.

    My hobbies tend to be sedentary (surfing the net, reading/studying, etc). At the end of the day, there's the hour or two of watching TV (which is actually less than many people).

    I have thought about purchasing a treadmill desk. Not sure if that would be worth it though.

    This isn't a weight loss thread as much as it is a physical activity thread as it is healthier, in a number of ways, to move around more. What do you all do to keep yourselves physically active? I work out and do some walking and that still doesn't seem to be enough.
    Why not do some gardening? I like working outdoors mowing the lawn, trimming back the brush, putting up a solar array, mini rock garden, etc. You can always volunteer to be a guide for a national park one day a week which involves hiking which is a step up from normal walks on a sidewalk. And often hiking in trails you have better protection from the sun too.

  18. #18

    Re: How much physical activity do you do in a day?

    I walk down side streets about every day. My usual path is to a play ground about .75 mile away so 1.5 miles total. I often do this route twice a day. I also started going to the gym 2 or sometimes 3 times a week to lift a bit ó nothing crazy just whatever I can do in about an hour. One or two days a week Iíll go to the mall and do a round or two on the top and bottom floor which is maybe another few miles per week.

    So maybe Iím walking 15-20 miles per week and lifting 2-3x. Throw in the normal day-to-day stuff like grocery shopping or cutting the lawn (push mower) and Iíd say I get enough exercise. Iím at a healthy weight. Iím not a big fan of running or trying to lift super heavy anymoreÖI feel like over the long term 20+ years) it can beat up the joints.

  19. #19

    Re: How much physical activity do you do in a day?

    I ride my bike for about half an hour, 4 times a week. I take about 5 or 6 short walks during the day, usually with my dog. I do some push ups and squats before bed. That's about it, apart from occasional yard chores. None of it is particularly strenuous. I keep it leisurely, so I enjoy it. If it turns into a "workout," I end up dreading it.

    I don't think you need to do intense workouts. Just moderate activity. It's important to not sit too long, so try to take breaks from sitting at a desk. Get up and walk around once an hour. Go outside if you can. Maybe do some pushups or stretches in your office.

  20. #20

    Re: How much physical activity do you do in a day?

    If you're really serious about this, you would precisely need to track your Kcal's a day and find out what your Maintenace level is and go from there. after a few months you know your body and how it functions. i can basically tell now when i will gain / lose weight but i was in the bodybuilding scene for years, which is a whole other ballgame.

    Winter is a good time to CLEAN bulk. go 200kcal above your Maintenace level for a week or 2 and go by mirror (or fat measurement tools if you have them). increase or decrease the intake if you need to. DONT become a fatty, your bloodpressure and organs will thank you for it.

    Don't go full retard and do a dirty bulk that will set you back a few months if you want to cut naturally. If you don't track your intake your basically blindfolded shooting at a dartboard and hoping shit will pan out.

    There are lots of free fitness apps where you can put in whatever you eat. online you can also calculate your maintenance level. try to get your heartrate up to max 140. no need to go to peak levels, you'll be burning proteins (muscles) instead of fat at peak levels.

    Get a standing desk, seriously, get one. your hip flexors will be FUKD from sitting 8-9h a day, every day.


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