Save my time and my health, thank you.
July 11, 2017 12:25 PM Subscribe
My job has normal to longish hours and a really long commute. As of now, neither a change of job nor a change of residence is possible. Commute is by crowded public transport. I need to figure out a way to live with this. Help!
These are the facts:
(1) Work is 8-10 hrs. Commute is 3-4 hrs. My normal day starts at 7:30 am, and I'm usually back home around 8:30 pm. I have a cup of coffee, throw together a meal, watch Netflix in a boneless heap and no matter how tired I am, sleep late. Unfortunately, not at all a morning person but current routine doesn't allow for flexibility in that respect.
(2) I need to be making healthier food choices but I'm usually too exhausted to come home and cook properly. If not junk, my cooking tends to be carb-heavy.
(3) I need to be able to fit in 40 mins of gym and at least 6 hrs of sleep. Especially the latter; any lesser than that leaves me really crabby the next day and completely unable to be productive at work. And also the former because I'm fat and that doesn't make my routine easier.
(4) I do wish I could fit in my hobbies too, even if to a lesser degree (reading and dance)-the job is demanding and I need to be able to switch off and recharge, else I tend to keep going over work stuff in my head.
(5) I also keep up with corresponding with friends and family via email and WhatsApp etc. Trying to cut down on checking these too often during the day
(6) I've had lower back pain for years now, and the commute is exacerbating it. How do I manage it?
I don't seem to have enough hours. How do I manage all this without getting stressed further about time management? Small incremental changes that I could realistically make in my daily routine? All tips gratefully accepted. Thanks in advance!
These are the facts:
(1) Work is 8-10 hrs. Commute is 3-4 hrs. My normal day starts at 7:30 am, and I'm usually back home around 8:30 pm. I have a cup of coffee, throw together a meal, watch Netflix in a boneless heap and no matter how tired I am, sleep late. Unfortunately, not at all a morning person but current routine doesn't allow for flexibility in that respect.
(2) I need to be making healthier food choices but I'm usually too exhausted to come home and cook properly. If not junk, my cooking tends to be carb-heavy.
(3) I need to be able to fit in 40 mins of gym and at least 6 hrs of sleep. Especially the latter; any lesser than that leaves me really crabby the next day and completely unable to be productive at work. And also the former because I'm fat and that doesn't make my routine easier.
(4) I do wish I could fit in my hobbies too, even if to a lesser degree (reading and dance)-the job is demanding and I need to be able to switch off and recharge, else I tend to keep going over work stuff in my head.
(5) I also keep up with corresponding with friends and family via email and WhatsApp etc. Trying to cut down on checking these too often during the day
(6) I've had lower back pain for years now, and the commute is exacerbating it. How do I manage it?
I don't seem to have enough hours. How do I manage all this without getting stressed further about time management? Small incremental changes that I could realistically make in my daily routine? All tips gratefully accepted. Thanks in advance!
Do active stuff (gym, dance) as close to your work location as possible, before your long commute. Can you somehow eat dinner at work before you leave? Maybe if you prep stuff on your day off that can be microwaved at work. Then, your evening commute can be your recharge time where you do quiet hobbies (reading, knitting, whatever) or watch pre-downloaded shows on a phone or tablet (I believe that Netflix now allows you to download some videos for offline use).
Doing stuff immediately after work, before your commute, also serves to shift your commute time later, meaning it is less crowded and possibly even faster.
posted by muddgirl at 12:43 PM on July 11, 2017 [6 favorites]
Doing stuff immediately after work, before your commute, also serves to shift your commute time later, meaning it is less crowded and possibly even faster.
posted by muddgirl at 12:43 PM on July 11, 2017 [6 favorites]
Do you belong to a gym near work? You could combine Netflix and treadmill/elliptical; the exercise would be head-clearing, help your lower back, and give you a boost of energy for the evening. If you work 10 hours and commute 4 and sleep 6, that leaves 4 hours for exercise, food, relaxation.
posted by xo at 12:44 PM on July 11, 2017
posted by xo at 12:44 PM on July 11, 2017
If you can get a seat on your crowded public transit, see if you can use that time to do some of your life-stuff: catch-up with friends, reading, meal planning, paying bills, maybe you can even do some work email that might let you spend less time actually in the office?
If it's super terribly crowded, you might explore whether shifting your day an hour or so earlier or later might turn out to make the commute shorter and/or less crowded. My commute is so much more pleasant if I start it an hour earlier that I went ahead and shifted the rest of my day to allow that. My very early morning wake-up sucks, but I spend less time commuting and the time I do commute is more pleasant and productive, so for me it's a decent trade-off. Might be worth checking out whether you would find the same if you shifted your working hours slightly.
Do you have any spare money to throw at some of these problems, like ordering in or buying healthy-ish pre-packaged stuff so your time/energy isn't going to food planning/prep?
Any possibility of doing some/all of your exercise during the workday, taking a walk or shutting an office door to do some stretching or even work with small hand weights or something?
Any possibility of negotiating a work at home day once a week, or even once a month, with your boss? Even if you could just claw back one or two days a month worth of commute time, that would let you do bulk food prep, catch up on sleep a little, take some time to dance, have a cup of coffee with a friend, or something else to help you with all this stuff you're juggling.
posted by Stacey at 12:45 PM on July 11, 2017 [3 favorites]
If it's super terribly crowded, you might explore whether shifting your day an hour or so earlier or later might turn out to make the commute shorter and/or less crowded. My commute is so much more pleasant if I start it an hour earlier that I went ahead and shifted the rest of my day to allow that. My very early morning wake-up sucks, but I spend less time commuting and the time I do commute is more pleasant and productive, so for me it's a decent trade-off. Might be worth checking out whether you would find the same if you shifted your working hours slightly.
Do you have any spare money to throw at some of these problems, like ordering in or buying healthy-ish pre-packaged stuff so your time/energy isn't going to food planning/prep?
Any possibility of doing some/all of your exercise during the workday, taking a walk or shutting an office door to do some stretching or even work with small hand weights or something?
Any possibility of negotiating a work at home day once a week, or even once a month, with your boss? Even if you could just claw back one or two days a month worth of commute time, that would let you do bulk food prep, catch up on sleep a little, take some time to dance, have a cup of coffee with a friend, or something else to help you with all this stuff you're juggling.
posted by Stacey at 12:45 PM on July 11, 2017 [3 favorites]
I'm in a similar boat so I will be watching with interest. Three things I've done that have made a difference:
Can you read on your commute? I use my AM ride for snoozing and PM for reading and I go through so many books as my ride is so long. I look forward to it even when it's crowded.
Is part of your commute walkable? (E.g., don't take the closest option but walk to the next station, two stations away, whatever you can handle.) That breaks up your commute, helps with pain, and builds in daily exercise to something you already have to do.
Be very strict about your bedtime. That comes even before the gym.
Bonus thing I'm not brave enough to do yet: can you negotiate for a work from home day given your commute? Or longer M-Th and short Fri?
posted by kapers at 12:45 PM on July 11, 2017 [3 favorites]
Can you read on your commute? I use my AM ride for snoozing and PM for reading and I go through so many books as my ride is so long. I look forward to it even when it's crowded.
Is part of your commute walkable? (E.g., don't take the closest option but walk to the next station, two stations away, whatever you can handle.) That breaks up your commute, helps with pain, and builds in daily exercise to something you already have to do.
Be very strict about your bedtime. That comes even before the gym.
Bonus thing I'm not brave enough to do yet: can you negotiate for a work from home day given your commute? Or longer M-Th and short Fri?
posted by kapers at 12:45 PM on July 11, 2017 [3 favorites]
You have to prioritize what's important to you when you only have three hours to yourself in a day. You can't do everything, unfortunately.
Food: prep food during the weekend for the week. if you have the option, store healthy food at work once a week so you don't have to carry it with you or remember it in the morning. Grocery delivery will free up time.
Back pain: flip your mattress on a regular schedule. Add core exercises to your workout. Stand on your commute and at work if you can.
Time management: go to the gym before you go home, or see if you can build it into your lunch break (if they let you take a long lunch and work later, bonus: your commute could be easier if you're leaving late enough to get out of peak time.) Don't go every day unless you have to-- reserve a couple nights for hobbies.
posted by blnkfrnk at 12:49 PM on July 11, 2017 [5 favorites]
Food: prep food during the weekend for the week. if you have the option, store healthy food at work once a week so you don't have to carry it with you or remember it in the morning. Grocery delivery will free up time.
Back pain: flip your mattress on a regular schedule. Add core exercises to your workout. Stand on your commute and at work if you can.
Time management: go to the gym before you go home, or see if you can build it into your lunch break (if they let you take a long lunch and work later, bonus: your commute could be easier if you're leaving late enough to get out of peak time.) Don't go every day unless you have to-- reserve a couple nights for hobbies.
posted by blnkfrnk at 12:49 PM on July 11, 2017 [5 favorites]
Seconding walk some part of your commute if it's at all feasible. Walk as fast and as far as you can for 30-45 minutes in the morning and then hop on the train or bus. Go right home at the end of the day. You will likely find that you have more energy this way and may sleep better too.
If you can't do some walking in the morning consider getting a treadmill or a stationary bike or a rowing machine or whatever and watch your movies or whatever while you exercise.
posted by mareli at 12:57 PM on July 11, 2017 [2 favorites]
If you can't do some walking in the morning consider getting a treadmill or a stationary bike or a rowing machine or whatever and watch your movies or whatever while you exercise.
posted by mareli at 12:57 PM on July 11, 2017 [2 favorites]
This sounds crazy, so I think you should get creative about rethinking the idea that neither your job nor your place of residence can possibly change. At a minimum, is it possible to ask about telecommuting 1-2 days a week?
But, if it really isn't, some thoughts:
--Is it possible to do the workout over lunch by switching your membership to a gym/yoga studio/spin studio/whatever by work?
--Meal prep on the weekends -- make sure you have veggies/fruit washed and prepped as far as possible (depending on the item, do trimming, some chopping, roasting, steaming, etc.) and know exactly what you're going to cook each day, so that it's easy to throw things together, reheat, etc. on the day of.
--Reading on transit? Depending on the scheduling, it can be useful to take a train a couple of stops backward so you can get a seat for the entire trip (if that works out with your location, etc.). I also use transit for podcasts and audiobooks, which is good if I need to stand.
posted by rainbowbrite at 1:13 PM on July 11, 2017 [1 favorite]
But, if it really isn't, some thoughts:
--Is it possible to do the workout over lunch by switching your membership to a gym/yoga studio/spin studio/whatever by work?
--Meal prep on the weekends -- make sure you have veggies/fruit washed and prepped as far as possible (depending on the item, do trimming, some chopping, roasting, steaming, etc.) and know exactly what you're going to cook each day, so that it's easy to throw things together, reheat, etc. on the day of.
--Reading on transit? Depending on the scheduling, it can be useful to take a train a couple of stops backward so you can get a seat for the entire trip (if that works out with your location, etc.). I also use transit for podcasts and audiobooks, which is good if I need to stand.
posted by rainbowbrite at 1:13 PM on July 11, 2017 [1 favorite]
Also - if there's a part of your commute that is now or could be turned into walking, I use that time for making phone calls (either nice ones to family/friends or annoying ones to set up dentist appointments/complain to my representatives/etc.).
And, I once had a boss who took many of his meetings as "walking meetings" (he was obsessed with FitBit and trying to get in his steps). Obviously he didn't force anyone to do this, but if you have a lot of meetings and your coworkers are amenable, it's a nice change of pace, fits some of your exercise into your daily routine, and is generally an energy booster. Depends on if you work somewhere that's nice to walk outside and of course you can only do it in good weather, but just thought I'd throw it out there in case it does work for you.
posted by rainbowbrite at 1:18 PM on July 11, 2017 [2 favorites]
And, I once had a boss who took many of his meetings as "walking meetings" (he was obsessed with FitBit and trying to get in his steps). Obviously he didn't force anyone to do this, but if you have a lot of meetings and your coworkers are amenable, it's a nice change of pace, fits some of your exercise into your daily routine, and is generally an energy booster. Depends on if you work somewhere that's nice to walk outside and of course you can only do it in good weather, but just thought I'd throw it out there in case it does work for you.
posted by rainbowbrite at 1:18 PM on July 11, 2017 [2 favorites]
I've had situations where I could save time by biking to a different transit line than the one closest to my house. If the transit doesn't take bikes or is too full for yours, you can get a beater bike and leave it near your boarding point. Also, you may be able to change routes or connections use the bike to get between work and a different station. This is like kapers' idea but next level.
Even if it doesn't save you much time, it will help you get exercise in your daily commute.
posted by SaltySalticid at 2:29 PM on July 11, 2017 [2 favorites]
Even if it doesn't save you much time, it will help you get exercise in your daily commute.
posted by SaltySalticid at 2:29 PM on July 11, 2017 [2 favorites]
Stop drinking coffee at 9 PM.
posted by yeahlikethat at 3:27 PM on July 11, 2017 [6 favorites]
posted by yeahlikethat at 3:27 PM on July 11, 2017 [6 favorites]
This down-time schedule sounds a lot like my down-time when I was doing theater. Here's how I solved the meal problem: I would make a couple of big batches of soup, dole them out into single-serve containers and freeze them. I would also make big batches a couple of simple fridge-stable salads. Then at some point, before heading home for the night I would grab a roll - and then when I actually got home, would pull a thing of soup out of the fridge to reheat in the microwave, and then pick a salad to dish up; and dinner would be soup, salad, and a roll.
posted by EmpressCallipygos at 4:30 PM on July 11, 2017 [2 favorites]
posted by EmpressCallipygos at 4:30 PM on July 11, 2017 [2 favorites]
This was an annoying feature of my life for several years, and here's how I dealt with some of the issues you're facing:
(1) Not drinking coffee in the evening was a massive game-changer, even if that led to me being way too zonked out to even Netflix until bedtime.
(2) Weekend meal prep really helped me in this regard. I focused on freezing one-pot meals like stews and soups, as well as having a few fridge-stable salads in rotation.
(3) When I had this sort of commute, I ended up deprioritizing exercise and focusing more on calorie restriction, which becomes a lot easier once you have a solid meal prep routine going. Sleeping less led to more late-night snacking, which led to weight gain. I tried to fit in the occasional weekday morning workout, but evening workouts were difficult to manage because of fatigue from the workday, and evening cardio and weight lifting can mess with your sleep schedule.
(4) Most of my hobbies were restricted to what I could do on my commute while sitting (if I got a seat). I got a lot of reading done; having an eBook reader helped with one-handed reading while I was standing on crowded subway trains.
(5) Can you take your lunch break at work to deal with personal emails on your phone?
(6) If part of your commute involves standing, make sure you're wearing flats.
Also, don't be so hard on yourself. The gold standard of self-care isn't really realistic for people who spend this much time commuting, and that's particularly the case for single people who don't have help at home. I hope that the people in your life get that and don't have unreasonable expectations of what you can achieve in a day.
posted by blerghamot at 4:56 PM on July 11, 2017 [4 favorites]
(1) Not drinking coffee in the evening was a massive game-changer, even if that led to me being way too zonked out to even Netflix until bedtime.
(2) Weekend meal prep really helped me in this regard. I focused on freezing one-pot meals like stews and soups, as well as having a few fridge-stable salads in rotation.
(3) When I had this sort of commute, I ended up deprioritizing exercise and focusing more on calorie restriction, which becomes a lot easier once you have a solid meal prep routine going. Sleeping less led to more late-night snacking, which led to weight gain. I tried to fit in the occasional weekday morning workout, but evening workouts were difficult to manage because of fatigue from the workday, and evening cardio and weight lifting can mess with your sleep schedule.
(4) Most of my hobbies were restricted to what I could do on my commute while sitting (if I got a seat). I got a lot of reading done; having an eBook reader helped with one-handed reading while I was standing on crowded subway trains.
(5) Can you take your lunch break at work to deal with personal emails on your phone?
(6) If part of your commute involves standing, make sure you're wearing flats.
Also, don't be so hard on yourself. The gold standard of self-care isn't really realistic for people who spend this much time commuting, and that's particularly the case for single people who don't have help at home. I hope that the people in your life get that and don't have unreasonable expectations of what you can achieve in a day.
posted by blerghamot at 4:56 PM on July 11, 2017 [4 favorites]
Definitely go to the gym after work! You might even be able to shave some time (or discomfort) off your commute that way, if you travel after rush hour. Those two hours will feel different when you can spread out and relax, read, etc vs when you're jammed against five strangers.
That will mean you'll need to plan for two meals at work, though - lunch, and a decent meal 1 hour before your workout. (Wouldn't skimp on it either, the point of it is to fuel your workout - 400-500 cals at least, after a busy day at work.) Weekly meal prep will help - maybe do a chili or bean dish, and then salad with a protein (could do eg a roast beef on Sunday and portion and freeze the same day).
Then have a small meal once you get in (a largish snack - little sandwich, few bits of sushi, oatmeal, etc).
You'll also need to rent a locker to store your stuff - don't hesitate, it will make all the difference.
You could take a dance class near your workplace once a week, instead of going to the gym.
posted by cotton dress sock at 5:09 PM on July 11, 2017
That will mean you'll need to plan for two meals at work, though - lunch, and a decent meal 1 hour before your workout. (Wouldn't skimp on it either, the point of it is to fuel your workout - 400-500 cals at least, after a busy day at work.) Weekly meal prep will help - maybe do a chili or bean dish, and then salad with a protein (could do eg a roast beef on Sunday and portion and freeze the same day).
Then have a small meal once you get in (a largish snack - little sandwich, few bits of sushi, oatmeal, etc).
You'll also need to rent a locker to store your stuff - don't hesitate, it will make all the difference.
You could take a dance class near your workplace once a week, instead of going to the gym.
posted by cotton dress sock at 5:09 PM on July 11, 2017
Response by poster: Some great advice here (I can't believe I didn't think of soup! I love soup!), but to address a common piece of advice, my workplace doesn't have a gym near it, and my commute already involves a 30-40 min walk. Yet, the numbers on the weighing scale never change an iota, sigh.
posted by Nieshka at 9:23 PM on July 11, 2017
posted by Nieshka at 9:23 PM on July 11, 2017
Can you listen to audiobooks while you walk, so you can still get "reading" time in?
posted by hurdy gurdy girl at 1:12 AM on July 12, 2017 [1 favorite]
posted by hurdy gurdy girl at 1:12 AM on July 12, 2017 [1 favorite]
Oh mannnn this is so my life at the moment I did a double-take when I read your post.
I am in very much the same position as you. 1.5 hour commute across town to get to work. It eats into my spare time in the mornings and evenings like you wouldn't believe... except you would because you're in the same boat.
What I have learned is that I can only really aim to fit in ONE thing after work. So, I can either go to the gym/yoga; or go home and cook; or meet up with a friend; or run some errands, but sadly never more than one thing. When I worked closer to home I could go to the gym and then meet up with friends - it's not going to happen now.
I meal prep on Sundays, and if that's not possible I do a big groceries order at the weekend and make sure I have enough prepackaged soups and salads and yogurts to see me through. (Is that ideal, no. But I feel like when self-care becomes a source of stress then it stops being care and just becomes another thing to stress about?)
I also hire a cleaner to come once every 2 weeks to deep-clean my apartment so that my minimal free time isn't spent doing chores.
I haven't worked at my job long enough to look at telecommuting but as soon as the minimum time period elapses for me to be eligible, I'm going to look into that. Could be something for you?
You say work is between 8 to 10 hours. What's the minimum you're contracted to do? I'd do that, then go home. I used to work overtime all the time because it wasn't a big deal to leave work at 7 if I was going to be home by 7:45. Now, though, I'm wrapping up matters at 4:50 and out the door at 5, no matter what.
posted by Ziggy500 at 2:12 AM on July 12, 2017 [4 favorites]
I am in very much the same position as you. 1.5 hour commute across town to get to work. It eats into my spare time in the mornings and evenings like you wouldn't believe... except you would because you're in the same boat.
What I have learned is that I can only really aim to fit in ONE thing after work. So, I can either go to the gym/yoga; or go home and cook; or meet up with a friend; or run some errands, but sadly never more than one thing. When I worked closer to home I could go to the gym and then meet up with friends - it's not going to happen now.
I meal prep on Sundays, and if that's not possible I do a big groceries order at the weekend and make sure I have enough prepackaged soups and salads and yogurts to see me through. (Is that ideal, no. But I feel like when self-care becomes a source of stress then it stops being care and just becomes another thing to stress about?)
I also hire a cleaner to come once every 2 weeks to deep-clean my apartment so that my minimal free time isn't spent doing chores.
I haven't worked at my job long enough to look at telecommuting but as soon as the minimum time period elapses for me to be eligible, I'm going to look into that. Could be something for you?
You say work is between 8 to 10 hours. What's the minimum you're contracted to do? I'd do that, then go home. I used to work overtime all the time because it wasn't a big deal to leave work at 7 if I was going to be home by 7:45. Now, though, I'm wrapping up matters at 4:50 and out the door at 5, no matter what.
posted by Ziggy500 at 2:12 AM on July 12, 2017 [4 favorites]
A walk of up to 40 minutes would be at least chopped in half by cycling, if you rode slowly. I know people who have bought folding bikes in order to be able to ride at both ends, further shortening things. Riding doesn't have to mean lycra and rocketing along, even mooching along on an old bike would save you time.
posted by deadwax at 2:22 AM on July 12, 2017 [3 favorites]
posted by deadwax at 2:22 AM on July 12, 2017 [3 favorites]
Any chance you need to study up for anything? My crowded bus commute actually became pretty handy once I started studying for the GRE. Other folks I know use that time to learn a language (DuoLingo).
If you have a Kindle or other tablet device you can now download some videos from Netflix and Amazon and watch without WiFi (I do this on my commute occasionally).
If you have your own office, or some kind of private space or nook, you could try to power nap during your lunch break. I bought a hammock to work that I'll take up to my building's roof deck for a lunch nap.
I had a colleague who had a nifty little under desk peddler like this one to get some moderate exercise during the day without leaving the office.
https://www.walmart.com/ip/Marcy-Deluxe-Cardio-Mini-Cycle/17272594?wmlspartner=wlpa&selectedSellerId=0&adid=22222222228014563384&wl0=&wl1=g&wl2=m&wl3=40331827592&wl4=pla-78293995232&wl5=9061285&wl6=&wl7=&wl8=&wl9=pla_with_promotion&wl10=8175035&wl11=online&wl12=17272594&wl13=&veh=sem
Final suggestion, in my city this kind of thing is very common and lots of people rent a cheap room close to work (in addition to their actual home) that they only stay in a couple of days per week in order to cut down on their horrific commute time.
posted by forkisbetter at 4:27 AM on July 12, 2017 [1 favorite]
If you have a Kindle or other tablet device you can now download some videos from Netflix and Amazon and watch without WiFi (I do this on my commute occasionally).
If you have your own office, or some kind of private space or nook, you could try to power nap during your lunch break. I bought a hammock to work that I'll take up to my building's roof deck for a lunch nap.
I had a colleague who had a nifty little under desk peddler like this one to get some moderate exercise during the day without leaving the office.
https://www.walmart.com/ip/Marcy-Deluxe-Cardio-Mini-Cycle/17272594?wmlspartner=wlpa&selectedSellerId=0&adid=22222222228014563384&wl0=&wl1=g&wl2=m&wl3=40331827592&wl4=pla-78293995232&wl5=9061285&wl6=&wl7=&wl8=&wl9=pla_with_promotion&wl10=8175035&wl11=online&wl12=17272594&wl13=&veh=sem
Final suggestion, in my city this kind of thing is very common and lots of people rent a cheap room close to work (in addition to their actual home) that they only stay in a couple of days per week in order to cut down on their horrific commute time.
posted by forkisbetter at 4:27 AM on July 12, 2017 [1 favorite]
I feel like when self-care becomes a source of stress then it stops being care and just becomes another thing to stress about
Oh my god, Ziggy500 just dropped the truthiest truth bomb. Your schedule sounds very stressful, and I'm all about making things as easy as possible on yourself, but sometimes even the prep work that you know will make things easier is just too goddamn much.
I'm doing grad school part time, so I often run into a similar not-enough-hours issue. Here are some of the tips/tricks that have been serving me best on the busy days:
-Grocery shopping on Sunday + meal prep (If I can make myself want to do it. See above re: "source of stress" and proceed accordingly.) Makes a big difference to be able to go home and just pop something healthy-ish in the microwave.
-Kind of related to grocery shopping: try to figure out like three easy, healthy, tasty, veggie-heavy recipes that are just go-tos for meal prep and just keep buying those ingredients on Sundays when you run out. My life got way easier when I stopped putting so much thought into food variety during the week.
-Fresh Express Chopped Salad Kits. LUNCH TIME GAME CHANGER. Tasty, easy, mostly good for you, always on sale (at least at my grocery store). Buy two on Sunday, divide into lunch containers, add more protein if you want, never think about lunch again.
-Sleep > gym ALWAYS, imho, especially if you are already walking 30-40mins a day. Getting enough sleep is maybe the number one priority, because it affects SO MANY other things, including weight loss/gain. (Also, diet is a bigger factor in weight loss than exercise also, so food + sleep improvement might start turning out some results.)
-Buy the most comfortable, supportive shoes you can for your commute, even if they're hideous. (Assuming you have not already done this.) You can swap out for flats at work or something.
-I downloaded this app called Stand Up that gives me a little "ping!" reminder to stand up throughout the day at regular intervals to try to prevent sad back. It works pretty well when I actually pay attention to it, haha.
-I straight up stopped drinking caffeine after 12pm, and it has been surprisingly effective for better sleep.
-"Tired but wired" i.e. "I am tired and I know it's bedtime, but getting ready for bed is effort, and scrolling through Facebook for another 15 minutes is not, so..." is so real. On days when I just CANNOT be arsed, I keep a pack of facial cleanser wipes next to my bed so at least I can get my makeup off before bed.
-Dr. Stuart McGill is said to be one of the best back specialists in the world, and he has some very good videos about short daily exercises you can do to help decrease back pain. I've been meaning to try this out myself, but frankly, I'm still working on the "it's bedtime now" thing, haha.
posted by helloimjennsco at 7:30 AM on July 12, 2017 [3 favorites]
Oh my god, Ziggy500 just dropped the truthiest truth bomb. Your schedule sounds very stressful, and I'm all about making things as easy as possible on yourself, but sometimes even the prep work that you know will make things easier is just too goddamn much.
I'm doing grad school part time, so I often run into a similar not-enough-hours issue. Here are some of the tips/tricks that have been serving me best on the busy days:
-Grocery shopping on Sunday + meal prep (If I can make myself want to do it. See above re: "source of stress" and proceed accordingly.) Makes a big difference to be able to go home and just pop something healthy-ish in the microwave.
-Kind of related to grocery shopping: try to figure out like three easy, healthy, tasty, veggie-heavy recipes that are just go-tos for meal prep and just keep buying those ingredients on Sundays when you run out. My life got way easier when I stopped putting so much thought into food variety during the week.
-Fresh Express Chopped Salad Kits. LUNCH TIME GAME CHANGER. Tasty, easy, mostly good for you, always on sale (at least at my grocery store). Buy two on Sunday, divide into lunch containers, add more protein if you want, never think about lunch again.
-Sleep > gym ALWAYS, imho, especially if you are already walking 30-40mins a day. Getting enough sleep is maybe the number one priority, because it affects SO MANY other things, including weight loss/gain. (Also, diet is a bigger factor in weight loss than exercise also, so food + sleep improvement might start turning out some results.)
-Buy the most comfortable, supportive shoes you can for your commute, even if they're hideous. (Assuming you have not already done this.) You can swap out for flats at work or something.
-I downloaded this app called Stand Up that gives me a little "ping!" reminder to stand up throughout the day at regular intervals to try to prevent sad back. It works pretty well when I actually pay attention to it, haha.
-I straight up stopped drinking caffeine after 12pm, and it has been surprisingly effective for better sleep.
-"Tired but wired" i.e. "I am tired and I know it's bedtime, but getting ready for bed is effort, and scrolling through Facebook for another 15 minutes is not, so..." is so real. On days when I just CANNOT be arsed, I keep a pack of facial cleanser wipes next to my bed so at least I can get my makeup off before bed.
-Dr. Stuart McGill is said to be one of the best back specialists in the world, and he has some very good videos about short daily exercises you can do to help decrease back pain. I've been meaning to try this out myself, but frankly, I'm still working on the "it's bedtime now" thing, haha.
posted by helloimjennsco at 7:30 AM on July 12, 2017 [3 favorites]
If you're already walking 40 minutes a day, I think the weight loss piece is probably more an issue of diet and/or you're at a weight your body is pretty happy with and it's going to be massively hard to change that (and not something I'd really attempt with your current schedule). Maybe you could clarify whether this is a "My doctor has told me I really need to lose weight for X reason" versus "I'd love to lose that extra 10 pounds I gained since college." If there's a true medical reason, try to look into getting set up with a dietitian. Most weight loss really does come down to food vs. exercise anyway, and it sounds like you are not sedentary. You can always do weights or longer runs, etc. etc. on the weekend.
posted by rainbowbrite at 10:33 AM on July 12, 2017 [3 favorites]
posted by rainbowbrite at 10:33 AM on July 12, 2017 [3 favorites]
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Meal-prep on a day off, portion it into correct portions for a meal in a microwave- and freezer-safe container, then pop it into the fridge night before (lunch)/morning of (dinner) your meal and defrost/reheat in microwave.
(6) I've had lower back pain for years now, and the commute is exacerbating it. How do I manage it?
Trip to physio for exercises. Standing desk (if you can swing it and are a desk-bound worker).
I do wish I could fit in my hobbies too
Are you driving/biking for your commute, or taking public transit?
posted by flibbertigibbet at 12:36 PM on July 11, 2017 [1 favorite]