Slashdot Mirror

Most of the comments so far have addressed the lifestyle impacts of your job, and for the most part I agree with them. I would recommend a fitness regimen like P90X (yeah, it's sold via infomercial, but it does work), but you seem to feel you don't have the 1-1.5 hours a day to devote to it. If you really feel that pressed for time, I would recommend getting a kettlebell. A kettlebell is basically a shotput-sized ball with a handle on it. They come in all sizes now, but traditionally the 'standard' one is 24kg, a 'heavy' is 32kg, and a 'junior' is 16kg. I would recommend starting with the 16kg junior size. I have a 16kg and a 24kg, and that 24 is a heavy bastard. I can't imagine what a 32 is like.

Learn to do snatches properly (there are videos on the web) - 100 total, 50 each hand in sets of 25-15-10, alternating between each hand. Short breaks between each set (like 1 minute). That one exercise works almost all major muscle groups in the body, particularly core muscles. Is it a magical replacement for all other exercises? No, of course not, but I can't think of another exercise that gets so much done in so short a time. You can be done with the whole thing in under 20 minutes. Of course, be careful and start slow - if you lose your grip on 16kg of cast iron, that can put a big dent in almost anything, including your skull.

Kettlebells used to be a specialty item, and you could only get them at places like http://www.dragondoor.com/, but they have become much more popular, and you may be able to locate them at you local sporting/fitness stores now.

Kettlebells. They're an excellent full body workout. I coach high school wrestling and have been weight training for the last 15 years. I ditched free weights four years ago for a set of kettlebells and will never go back. I do all my workouts at home. You can start out with just one kettlebell and work up from there. Get Pavel's "Enter the Kettlebell" book and DVD and you'll be hooked.

Kettlebells. They're an excellent full body workout. I coach high school wrestling and have been weight training for the last 15 years. I ditched free weights four years ago for a set of kettlebells and will never go back. I do all my workouts at home. You can start out with just one kettlebell and work up from there. Get Pavel's "Enter the Kettlebell" book and DVD and you'll be hooked.

I was in a similar position. Here's the trick: commit to doing *something* 6 days a week. I started with stretching (Shaolin Workout), moved to alternating between stretching and kettlebells, and now I'm alternating between stretching, kettlebells, and triathlon (swim, bike, run - one sport each day, round-robin).

I have become a fan of the Kettle Bell - which is a cannonball with a handle. I have done (and continue to do) intense cardio exercise including marathons,triathlons, etc.. and they are great. Off season I have taken to using the kettle bell as my exclusive fitness and it is amazing. Russians have used them for two centuries, and there is a fair amount of hype around them ("Secrets of the Soviet Supermen" ) but the essential fact of swinging a 15-50 pound weight over your head is fast, fun and works both aerobic and anaerobic systems. More info (and hype) here: http://www.dragondoor.com/ You can get similar things for half the price at Target, Sports Authority and such, it is just a lump of lead..but the instructional DVD from Pavel is the best so you may as well pay him the extra $20 or so. I can get a great workout in 15-30 minutes with one piece of equipment the size of a grapefruit and about an 8-9 foot high space to work out in.

Until you've tried 10 minutes doing as many kettlebell swings as possible, you don't know what pain is.

Go here for information. The cheapest heavy stuff can be found at a used sporting goods store.

Try a Swopper from Relax The Back.

I found that with my desk an exercise ball as mentioned above was too short, which just caused new problems. The Swopper is height adjustable just like most other office chairs, and you can also adjust the tension and sway in the spring.

I'm recovering from back problems that arose from sitting in a broken chair for a year at work on a cement floor where the heat didn't work and we had a tin roof (ie freezing in winter, boiling in summer). Oregon's unemployment rates were highest in the US at the time, so I counted myself lucky to even have work. I've since moved on to a better job and work environment.

The posters that have suggested Yoga, Tai Chi, Weightlifting, and other exercise are right on. I've taken up Pavel Tsatsouline's Super Joints and Relax Into Stretch, and my back and general physical health are improving faster than I would have thought possible.

Also, get away from the computer for a while each day, even if you're in the middle of an I-stayed-up-36-hours project. It will give your body a rest, but more importantly it will give your mind a rest.

Try a Swopper from Relax The Back.

I found that with my desk an exercise ball as mentioned above was too short, which just caused new problems. The Swopper is height adjustable just like most other office chairs, and you can also adjust the tension and sway in the spring.

I'm recovering from back problems that arose from sitting in a broken chair for a year at work on a cement floor where the heat didn't work and we had a tin roof (ie freezing in winter, boiling in summer). Oregon's unemployment rates were highest in the US at the time, so I counted myself lucky to even have work. I've since moved on to a better job and work environment.

The posters that have suggested Yoga, Tai Chi, Weightlifting, and other exercise are right on. I've taken up Pavel Tsatsouline's Super Joints and Relax Into Stretch, and my back and general physical health are improving faster than I would have thought possible.

Also, get away from the computer for a while each day, even if you're in the middle of an I-stayed-up-36-hours project. It will give your body a rest, but more importantly it will give your mind a rest.

Since you appear to have a knowledge in such things. There is a strength training book called "Power to the People" by Pavel Tsatsouline. In it, a program for training the nervous system to access dormant and rarely used muscle fibers for greater strength without gaining weight is detailed. It's pretty good, but a tad pricey. Used prices are great though.
www.Dragondoor.com

Most of the discussion so far has revolved around dietary changes. That's only half of the equation - as long as you're not getting enough exercise, you're never going to be "in shape" (whatever that means)

I'm a big proponent of finding a physical activity you genuinely enjoy and doing that whenever possible. For me, it's kung fu, and occasional hiking and bike riding. To that, I add trips to the gym for weight training. The big secret that feww trainers are willing to mention: you can get a good weight workout in less than a half hour, especially if you're willing to hit the gym four or five times a week. (I go six: three to lift, and three for cardio & abs.)

As for equipment: if you're intent on exercising at work, you need something relatively small. Check out kettlebells, which look like a cannonball with a handle. The good news is that you can get an intense full-body workout with them. The bad news: they're cast iron. Lose your grip while swinging one, and it ain't pretty.

If you prefer to go the equipement-less route, do yourself a favor and check out a power yoga class. Advantages: you can get a good full-body workout which not only increases your muscular endurance, but also helps with flexability and balance. Downside - someone walking into your cube while you're doing boat pose, or downward-facing-dog. "Dude. What the hell are you doing?" "Uh... nuttin."

Most important by far: do something you can actually see yourself enjoying, and do it whenever you can. Consistency is the most important thing.

http://www.dragondoor.com/kettlebells/

Looks silly, is definitely rough at first, is always potentially dangerous, but is a lot of fun. I hate going to the gym, and don't feel like devoting more than an hour to fitness. Do a 20-40 minute workout with one of these suckers every few days and you'll feel much better. I strongly recommend that you get the book, though, because otherwise you'll hurt yourself.

I haven't yet managed to hurt myself, other than the blisters which turned into calluses. *knocks on wood*