Morning hour long run or free weights. For lunch take a long walk to get you out in the air.
Your body is used to exercise so exercise, you just need to schedule it.
It's the dirty secret about exercise - It's addictive. Not often literally so, but if you start, it's hard to stop; just like if you stop (long-term), it's hard to start.
Try to be as active as possible while at the office. Drink water from a mug or cup, not a big water bottle. Refill it often. Print to the far printer, and don't get into the habit of letting an assistant bring you things.
Do you have access to a nutritionist through your rugby team or your school's health center?
I'm currently walking everywhere in the university building, climbing 8 flights of stairs every chance I get, but it just doesn't seem to work. I keep craving those 'explosive' releases of energy.
I do have access to a nutritionist, and a psychologist, for that matter, who both suggest I miss being challenged. I just can't seem to challenge myself.
Well, go back and ask them to help you make a plan: a nutrition plan and a lifestyle plan. (Do you need to look for a more challenging hobby? Something you can do daily? Do you need foods with an even lower glycemic index? etc.)
Be aware, though, that we all go through phases where our lifestyle can't match our personality. For example, for the next 2 months, I'm doing a lot of travel for work, which means less time with my family and no time at the gym. It's not my favorite, but I have to get the job done.
They say my grandfather always hated his work, but compensated by having great relationships with his family and lots of friends.
School is only temporary, and you have a lot of self-knowledge to make a really good life when you get out. Or, because a good degree is no assurance of a good job, to compensate as best you can.
Is it possible to run during your lunch break. If you have access to a locker room with a shower you could get a few miles in over your lunch break. Some offices may have these facilities but if yours does not then you may need to look for a YMCA or something like that.
According to James Loehr, the sports performance-training coach, people with sedentary jobs do best with active recreational activities, and those with active jobs do better with relaxing recreational activities.
The rugby might be a lot of intensity but not spread out enough over the week.
Do you think that brisk exercise in mornings before work, or evening after, might help? Personally I do body-weight exercise, because I don't have enough time to be somewhere else to find equipment.
You might not need all that much, just a little each day. And you might want to combine it with meditation, to help build up concentration and goal-oriented thinking.
Did changing your diet have any effect on certain complaints?
According to Tim Ferris, diet has more impact on overall health than exercise. I'm not sure what you have in mind to change, which would depend on what your existing diet is like. Most people are eating too much refined carbohydrate and too much saturated fat. "Slow carbs" (eg, whole grains) and more protein might put things into better balance. More vegetables to slow down your digestion to even out your blood sugar levels. Low blood sugar levels impact the production of neurotransmitters which impact the functioning of the brain.
Excellent dietary suggestions, Rob.
Stefan, here is a link for some exciting core training that can be done almost anywhere.
Make sure you scroll down to see the animated gifs that show you how to do the exercise. I do these six times over a two week period. They go along with my "Body for Life" program that I do at the gym, yet, I can do them at home between my private lessons or while on vacation..nothing needed except a willing body.
That's very interesting, Davis. I have that book (Body for Life), and the one by his brother, and am trying to use the information to put together a similar program suitable for me.
I can't do weight training in a gym, because I just don't have enough time to go to a gym. But my understanding is that the principles can be adapted.
Rob, several years ago my brother joined me in following Body for Life. He lives a 800 miles from me and couldn't get to a gym because of his work schedule. I chat with him every day. He stated out with books in a sling for his weights and eventually bought a bench and some dumb bells (nothing expensive). He did very well with his invented gym. He did the cardio by walking around his neighborhood. He lives in a much warmer clime than I. Yes, it can be done. In fact, I follow this regimen almost exclusively now. It is orderly, variable to keep the changes to the routine interesting as well as effective for strength training. Every 4 weeks during the 12 week program I change my routine. I try and follow the timings and sets religiously. This all certainly keeps me fit and active to keep up with young grandsons (3 and 6). The added benefits are numerous--weight loss (with a good eating plan in place at the same time as strength training and cardio), looking and feeling fit in my late 60's, sex with the wife is robust, no meds to impede physical health, etc.
The ab exercises are the hard core ones from the web link I gave. Those I can do, as I said, anywhere.
I've cut most 'empty' carbs, like sugars and white bread. My current diet consists of mostly lentils, spinach, fresh fruits and tomatoes, and walnuts. I've noticed small improvements in my blood sugar levels (I've measured them, using some apparatus diabetics use), but the complaints still remain. It's not about the amount of energy/calories I take in, it seems to be more about the speed at which I burn them off. And I can't seem to get that speed up.
Stefan, you might want to check into a body purification program by Standard Process. I did the program for three weeks in November of 2011. Briefly, the plan helps to purify major organs of the body (liver, kidneys, pancreas) of toxins that prohibit the processing of cholesterol in all its forms, sugar, etc. As a by-product I lost 40 pounds over a six month period. My cholesterol, blood sugar, etc. regulated themselves and my blood work showed the results without any medications. My doctor was astounded. I also have more energy to care for the grandkids and my workouts at the gym have been more beneficial. My metabolism is now regulated. I can't say enough for this program. It does take commitment. My eating plan is now VERY varied and sustains the weight loss. This may not be what you are looking for, but I, too, have a sedentary job...teaching private music lessons and lectures and meetings...we do care for grandchildren during the week so there are action packed days.
Keep working at it, Stefan and you will get the results you want and need
lentils, spinach, fresh fruits and tomatoes, and walnuts.
All good. I think spinach is rich in folacin, but you might want to add more cruciferous vegetables like cabbage, kale, broccoli, kohlrabi, and their relatives. They're a little more nutritionally substantial than the spinach.
Lentils are rich in all the essential amino acids except the sulfur-containing amino acids. You might want to add a grain if you're not already eating bread.
Walnuts are rich in essential fatty acids. Most nuts are.
I've changed my own diet by switching from anaemic salads to more substantial ones, getting more protein with every meal, and cutting down on refined carbs. My half-Asian family still wants rice fairly often, but I have talked them into brown rice typically about twice a week (I'm getting to the point that I don't want to eat white rice at all any more). I've cut sugar down a lot.
I'm also drinking fortified home-made smoothies to boost nutrition a little. I add supplements like wheat germ, chia seed, and flax seed.
I mostly avoid fruit juice, except for non-sweet fruits. I don't want that sugar hitting my bloodstream too fast.
When I feel "down", I sometimes drink some nutritional yeast with some water. The B vitamins perk me up.
You might want to try some deep relaxation exercises in addition to the exercise. They balance each other out.
Hope it works out.