When I drove a desk for a living the best thing I ever did was to get a standing desk. I would ‘force’ myself to stand for at least half the day. It’s not perfect but better than sitting in the chair all the time.
YMMV on standing desks. My employer would install one for anyone who asked so that was nice. I did it for my home office as well.
In terms of being well rounded, the advice given is already good. Move some weights. Run, walk or hike. Some folks hate running and running has its own overuse issues. An option to consider is rucking. Which is nothing more than walking with some weight on your back to make it harder.
I am still trying to commit to Kettlebells. I was doing ok before Christmas, but having to restart now after a busy few work weeks (and other lies I’m telling myself) and the original 12 minute Foundation Training. TR in the morning, so planning the kettlebells on the “hard” day evenings - 15-20 minutes with some activation initially. The foundation training on the other days - It really does help me a lot. I’m not even suggesting I’m going for minimum effective dose, just looking for some dose and consistency.
I’ve also decided to add some running a couple of days a week. I am back on MV, so subbing an easy run for the midweek endurance. I was doing bike commutes, but finding it too hard to fit in with life at the moment, and I’ve had success with run-commutes in the past as a compromise. And then I’m trying to get another run at the weekend. Still linear movement, but at least weight bearing.
Kettlebells are awesome, I’ve been messing about with the Lebe Stark 10 and 20 minute workouts for over 40s. Have also just ordered a 12kg bell to go with the 16 and 20 since after stopping climbing and MMA I’ve got weak arms!
I’ll link his channel here after work if folks need inspiration.
Another vote for kettlebells. They are great for the type of functional training you are after. As a bonus, Kettlebells are relatively cheap, take up very little space and you can workout with them literally anywhere.
But I think one of the biggest day to day things to do is just to change your position as much as possible. Standing desks are sweet, going for short, frequent walk, stretch on the floor during meetings, etc.
Adding 2 lifting sessions a week is great (and something I’d recommend to anyone) but now you’re just someone who sits in a chair for 8 hours a day that lifts and bikes for an hour. It’s the frequent movement throughout the day that really keeps me from feeling like a tight blob.
I am also coming up on my mid-40s and have had lifelong lower back problems, as well as a gradual accumulation of injuries to joints. Here is my schedule:
Sun. rest
Mon. TR
Tues. BodyPump (online strength training class, basically an hour of high-rep low-weight strength that hits all key muscle groups) plus yoga (whatever looks good on YouTube, focusing on overall flexibility rather than strength, plus throw in at least 3x20 sets of Supermans to build lower back strength)
Wed. rest
Thur. TR
Fri. BodyPump and yoga
Sat. alternate between long ride on TR or outdoors, or hike, or rest
This is not going to win me any races, but my FTP has gone up substantially over the last couple of years, and overall I am pretty happy with the routine. I definitely notice back pain on the bike when I skip my Supermans. As others have mentioned, if you have a watch that can ping you to move around, that’s good (but I am usually too absorbed in work to actually get up).
Have ongoing neck/shoulder issues on my left side, from poor posture/desk too much/etc
Have been doing some basic mobility movements in the mornings for about 4-5 months, not every day, but every other day at least. Am literally taller now due to opening up my spine hump, and pain is much less frequent now
I started with physio, and have modified those exercises to what I find works best for me over time. I just pieced it together from those original exercises and random instagram/youtube vids
Whatever you can find that you enjoy somewhat, and will sustain is probably more important than it being the best IMO
I have a standing desk at work and at home like others. The only problem is it’s very tempting to sit on your hip while standing which probably negates some of the benefit of standing. I’ve had SI joint discomfort on my right side. Multiple fits and did all the things. I’m currently you taking some time off because I’m burnt out from feeling it after being on the road.
Anyway my PT told me to spend more time in the opposite position. So more cobras and upward dog type stuff. It worked beautifully.
Get a standing desk, do deadlifts with correct form 2 x per week, do planks and glute bridges 2 x per week, and go for an easy jog occasionally when you are running short of time instead of cycling.
I started getting pretty intense neck stiffness with just being a modern human activities. I ended up working my way into this exact routine - standing desk, 3 x week heavy lifting low reps, glute bridge, planks. Some exercises to open the chest also really help like just a couple of yoga poses to extend the back and stretch the pecs and pack the shoulders
I have a few different go-to’s - when I’m doing more focused, structured training on the bike, I like more open-ended activities, like indoor bouldering and ballet classes. Both of those have multi-planar movements that challenge range of movement and balance, and build leg, back, and core strength while counteracting the hunched over posture of cycling. (And ballet has the added bonus of adding impact exercise for bone health.)
If I’m not being as structured on the bike, I’ve enjoyed more structured exercise programs like progressing through exercise sets in Tom Danielson’s book, or weightlifting, etc.
Like on the bike, the best results come from the training you will actually do, so finding something that you enjoy enough to stick with is probably as important as the specifics of what it is.
I had a rough 3- year experience with a herniated disc L2 about 13 years ago, which was essentially created by weakness associated with sitting at a desk and not doing enough to maintain strength and then going out and “writing checks I didn’t have the funds for” which resulted in the disc injury and a long road to recovery.
So my recommendation would be absolutely, do some work to get strong off the bike for “regular life”, whatever that means for you. But also to be careful with the exercises at least starting out to avoid injury. There are some exercises that can put a tremendous amount of force on the spine, and other exercises that can be performed with a more neutral spine to build strength without undue risk. Just my 2c.
Hello fellow programmer! Upper-mid 40s here too. What has been almost magical for me in the last year is Pilates I even hurt my upper-back last week (doing something stupid) but I had no problem on the bike and I was fully functional simply because my core and functional strength is so much better. Ie: I was able to cope easily.
If you’re wondering, Pilates is very focused on the core, and body movement in general and posture. It’s kinda ideal for cycling?
I even hurt my upper-back last week (doing something stupid) but I had no problem on the bike and I was fully functional simply because my core and functional strength is so much better. Ie: I was able to cope easily.