Workouts that Work
I’ve realized how critical it is for me to get a good workout. I feel better, sleep better and am just generally a more decent person to be around when I’m regularly getting exercise.
Considering all of that, I have made working out a priority for my schedule. This may not be the perfect option for everyone, but I hope it can be an example of possibilities for a parent who has limited time but also recognizes the importance of working out.
I begin my day with some sort of exercise. This is typically resistance training and I aim for it to take less than 30 minutes, including the time I spend just staring at the carpet as I start to wake up.
This workout is at home utilizing either body weight exercises (push-ups, pull-ups, planks, etc.) or some 12 and 25 pound dumbbells. I have a rotation of workouts (push-ups and sit-ups one day, pull-ups the next, etc.) that I do each morning, so there is very little thinking beyond which day I’m on.
I have refined these daily workouts over time, and since I have bad shoulders, I put more focus on those areas to keep them strong and mobile to hopefully prevent future issues.
These morning ritual workouts are my baseline, I find they’re a good way to start my day to get my mind and blood flowing, but I do try to work-in a rest day about once a week.
In addition to the above resistance training, I like to get what is typically referred to as “cardio” in sometime during the day. The minimum I try to do here is a daily 30 minutes of somewhat strenuous exercise (like walking, so taking the dog out counts) or something more strenuous like running or biking. I will typically aim to do a more strenuous workout at minimum every other day.
Though I usually enjoy the resistance training, I typically think of my cardio exercise as the fun stuff. Admittedly, I am a somewhat reluctant runner — usually I see it as more of a means to an end than the actual fun part itself, but it unfortunately is a good way to get a quick cardio workout when time is tight. I would, however, classify biking or playing sports as things I really enjoy.
These typically take a bit longer, so have ended up being probably the most variable part of my usual workouts. Mountain biking has become a favorite of mine and when it’s in season, I will get an hour or two of that in as often as possible, which was 3–4 times a week last season when I was working from home during the pandemic. I hope to continue at that rate, but it may be less likely when we return to more onsite work.
Otherwise, I often bike commute and I count this as both a good way to get cardio and also knock out my trip to work. It is always, no matter how bad the weather, better than being stuck in traffic.
When one of these two options isn’t on the table, I settle for a run — often over lunch — or just getting out and going for a 30–40 minute walk when I have time.
I’ve found working out is probably the single most critical thing for me to be the best father and husband I can be in the day-to-day, and of course the long term implications are clearly beneficial. It gives me more energy and patience than I otherwise am able to muster and is usually one of the most enjoyable parts of my day.
