how can I get back in shape, when I spend most of my day at a desk, out of shape, and always tired, low motivation and lazy

Getting back in shape, especially with a sedentary desk job, can feel challenging but is achievable with consistent and thoughtful strategies. Here are some insights from the Huberman Lab to guide you:

1. Exercise Consistency: It's vital to maintain regular exercise routines focused on long-term consistency rather than intense short-term bursts. Regular exercise, even at moderate levels, supports better hormonal balance and overall energy, particularly when done in the morning before 9 AM, which has been shown to enhance energy levels throughout the day 1.

2. Breath Control: Incorporating a breathing strategy post-exercise can significantly enhance recovery and energy. For example, emphasize longer exhales relative to inhales, using techniques like box breathing, to quickly recover and maintain energy levels after workouts 2.

3. Incorporate Movement at Work: For desk-based jobs, introduce movement through methods like standing desks or taking brief walking breaks. Aim for 150 to 200 minutes of low-intensity cardiovascular exercise weekly, combined with regular resistance training, to improve cognitive performance and reduce fatigue 3 4.

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     1

     Hormones and Exercise

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     2

     Breathing for Recovery

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     3

     Movement for Remote Workers

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     4

     Sit-Stand Strategies

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     5

     Perception and Exercise

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4. Perception and Motivation: Addressing the psychological perception of exercise as difficult is crucial. Focusing on intermediate visual goals during exercise can help overcome perceived challenges, making workouts seem more achievable regardless of fitness level 5.

Implementing these strategies can help manage fatigue and improve motivation while enhancing your overall fitness and well-being.