To be honest, I find exercise during the day to actually be helpful - it gets me out of the office, and lets me recharge.
However, you do need to find an activity that you enjoy - if it's running 10km, then do that. If it's swimming 2km, do that. Or maybe you like doing weights, then do that. Or rock-climbing after work. It can't be something that you hate. (There are days you just don't feel like it though - sometimes you just need to grit your teeth and do it).
Also, what is a "healthy amount" of exercise?
I argue that it is possible to combine good food choices with a reasonable amount of exercise that will help you lose weight.
The below calorie burn numbers are from myself, using a HR band and a sports watch.
E.g. your lunchtime run/swim will burn say 300-350 calories.
If you jog or cycle to work, you can easily burn another 100 calories each way, so 200 calories both ways.
And maybe after work, you go to the gym, or do kickboxing, or play a sport you enjoy (e.g. touch footy, hockey, water polo etc.) - that's another 300-500 calories. (I don't wear a band during my sports though, since it'd come off - so these are rough guesses). You might only do that 2-3 nights a week though.
Either way though, if you choose to, you can be very active.
However, you do need to find an activity that you enjoy - if it's running 10km, then do that. If it's swimming 2km, do that. Or maybe you like doing weights, then do that. Or rock-climbing after work. It can't be something that you hate. (There are days you just don't feel like it though - sometimes you just need to grit your teeth and do it).
Also, what is a "healthy amount" of exercise?
I argue that it is possible to combine good food choices with a reasonable amount of exercise that will help you lose weight.
The below calorie burn numbers are from myself, using a HR band and a sports watch.
E.g. your lunchtime run/swim will burn say 300-350 calories.
If you jog or cycle to work, you can easily burn another 100 calories each way, so 200 calories both ways.
And maybe after work, you go to the gym, or do kickboxing, or play a sport you enjoy (e.g. touch footy, hockey, water polo etc.) - that's another 300-500 calories. (I don't wear a band during my sports though, since it'd come off - so these are rough guesses). You might only do that 2-3 nights a week though.
Either way though, if you choose to, you can be very active.