How do you stay physically healthy as an indie hacker? 💪🏽

Staying physically healthy as an indie hacker is crucial for maintaining productivity and overall well-being. Here are some tips to help you stay physically healthy:

Regular Exercise: Incorporate regular exercise into your routine, such as walking, jogging, yoga, or strength training. Find activities you enjoy to stay motivated.

Healthy Eating: Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive junk food and sugary drinks.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and maintain optimal body functions.

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Personally, I think physical health and mental health are totally intertwined, so step one for me is regular therapy. But on the physical side of things, here's what I do:

• Hit the gym and lift some heavy stuff three times a week
• Always be in motion, whether it's taking the stairs, walking instead of driving, or taking the longer route
• Pop my vitamins, especially vit D which has been a game-changer for my immune system
• Uninstall apps like IG and TikTok that suck me into an endless scroll (it's not great for my neck)
• Stop worrying about the "perfect" sitting position in front of my computer for 8 hours (there isn't one, trust me, only "next one" is always the best)
• Eat less meat and smaller portions, and avoid processed foods as much as possible. It's not easy, but I try to bring my own healthy snacks with me and know my way around the grocery store.

Low carbs, intermittent fasting

I work a day job and also work on a startup on the side. This requires easily 60/hrs per week of my time, but usually much closer to 70hrs.

It's very difficult to make time to go to the gym and to prioritize my health.

The best way I've been able to make it a priority is by systemizing it into my work life.

For example:

• Track what you do each hour of the day and how you're feeling at each hour for 1 week.
• Look for windows when you feel energetic, but you could use a break from work.

For me, that's right around the end of my day job. I would feel energetic, but would get easily distracted when working on tasks and wasn't very productive.

Now I have a cup of coffee after I finish my day job, then go to the gym before starting to work on my startup.

This has really helped me because the gym acts as a reboot for my brain, it gives me energy and I end up being more productive when working on my startup. Essentially it's allowed me to buy back time, which I then re-invest into my health.

Next step for me is figuring out to systemize a healthy diet. I find it challenging to eat a healthy meal every time because it requires planning, shopping, cooking, etc. I'm considering trying out the meal delivery service approach.... We'll see.

I can not tell that is a special regime but I :
1.Have a nice sleep about 8 hours
2. Eating a good healthy food and having 3 meals a day
3. Workout 4 days a week
4. Dieting , however sometimes it is hard not to eat something fat and creamy but anyway at least I am trying and eat some snack like here https://betterme.world/articles/intermittent-fasting-snacks/. Love it
5. Have a good long walk everyday. It helps to clear my mind
And that is all!

As someone who looked healthy and was very into lifting but then suffered a bad injury, can't emphasize the importance of stretching/mobility (incl HIIT) enough! Also, 2-4 days fasts every other month or so do wonders too (use an electrolyte supplement like LMNT if you do though)

I always go to extreme burnout. Focusing on relaxing activities is nice. Like the part about not listening to podcasts and making an activity, you enjoy, part of your regular routine.

The chair part is an interesting insight I hadn't thought about earlier.

A fresh air, morning walking for 30-40 mins doing wonders for me.

I’ve been tinkering with my ideal fitness regime for years…from yoga to running to weight lifting to soccer to HIIT and finally to a boxing fitness gym I joined six months ago that I LOVE.

For me, the inflection point for getting more consistent with fitness was setting the intention to use it as a tool to help me feel better rather than look better.

It’s been an incredible help to me with motivation, focus and general well-being.

I know take a 1 hour boxing class about four-five times a week and weight lift one day a week…but that can be inconsistent…I also go on hikes and walks with friends when I can.

The main benefit of the boxing gym compared to other stuff I’ve done is that it’s social. I know virtually everyone I train with on a first name basis and we hang out regularly outside of classes. This is such a rare thing in the fitness world where often it seems like everyone is just a mute robot with no awareness of anybody but themselves, which is fine, most gyms aren’t set up to be social places. But finding a gym that is conducive to building community has helped even more with my motivation and consistency.

I work out 6 days a week with 1 rest day. Every 2 days I do triceps and abs. If you workout correctly, doing 1 intense cardio and 2 mid-intense cardio exercises per week is great. All of this obviously combine with a good diet in accordance to your needs. Make the input as great as the output.

I work as a full-time developer and work on side projects in my free time but I still have time for physical health also,
I think finding a sport you love will make it easy for you to be consistent about it,
I'm playing Tennis 3+- times a week(1-2hours session) and I feel great after each session and get the extra motivation to work harder :)

On 2022 February after two of my projects were acquired I took a year to take care of my health.

I put so much time into it that I got pretty chubby, far away from who I am.

So since then, i turn it around and stared to run,calesthenics and eat healthy.

Inlost a whooping weigh of 40kg...

I simply eat healthy food and workout, go to sleep soon...run every day at least 7km to 10km I don't miss one.

I do exercise regularly, after work I usually do about 1-1.5 hour of exercises. Most of the time it's cardio (it helps me to think better) and I do weightlifting too.

I'm really into living healthy mostly because I like being active and enjoy doing sports, but the most important part is I had a few injuries from sports hence I need to keep fit otherwise it might recur again.

You can use exercise as your escape from your daily hustle and it actually feels good to sweat from any kind of exercise or sports.

Hi, I have a routine of playing basketball from 5 to 6 pm. This regular activity not only keep me physically healthy but also entertain me as well.
https://basketballist.com/basketball-team-website-design/

My regime is simple.

Start work early, finish early, then walk at least 10 km, burning 600 calories on average.

Try to walk in woodlands, on hills, or near water if you can. I'm lucky, I have all three I can walk to from my desk. Avoid city walking.

Don't listen to podcasts while you walk - especially not tech or business podcasts. Listen to music instead.

Eat normally and sensibly. Avoid fads.

Read.

Sleep.

Repeat.

I asked my teammate to do some exercises or stand up during working day 😂

Hey Justin, good question
The body and the mind need to be trained and maintained well, they are inseparable and always go hand in hand.
My day: wake up at 5am to go to the gym and then go home and pack up and take the kids to school. Continue his office work related to marketing. Then at 7-8 pm I continue to run 5-10km to think about the next plans or implementation steps for my work. I'm in the habit of thinking a lot and then making decisions while running (isn't that weird?) and I give myself a weekend break with family time.
Can you share your timeline?

For me -- going to the gym and reading (non-startup related) books are huge. Both for my physical health and creativity.

But, if I don't incorporate them into my schedule (right after classes, I'm a college student), I can never make myself do them, because I simply run out of time.

I discovered a few years ago what a good physical health routine looks like for me, and what accountability tricks keep me on track.

After that, it's just making the time to move my body and making sure to recognize the wins I get from doing those movements. Could be lifting more weight, or acquiring new skills or habit streaks- just to remind yourself that you're doing a hard thing and getting somewhere with it.

Make it a priority - one that you actually believe.

We're all different, but for me, the part of being a founder that's not just grinding - being able to, at a moment's notice, summon creativity, adaptability, decisiveness, empathy with your team, and just plain being bold - is something I can only do really well if I've got my own "house in order" so to speak. And that means being intentional about my physical and mental health.

So, prioritizing those things matters for me AND my business. Sure, it takes time away some nominal part of the day (although, usually it just makes me more disciplined with my time rather than take away from time I could be working), but the benefits to me in my role as a founder couldn't be clearer. That clarity makes prioritizing it something I actually believe, which makes me do it.

I always like to keep active by doing activities I enjoy instead of just forcing myself (and putting off) going to the gym. Try joining local drop-in sports teams or trying activities like bouldering!

If you are healthy, then you're an indie hacker." It's a joke, but in reality, it's true that most people do not pay attention to their health for work.

I mostly exercise to keep my body and mind active. If my mind is not active, then how can I work?

We only understand the importance of health when we are unhealthy. So, I suggest everyone take healthy food, avoid junk food, and exercise daily to have a healthy life.