[chris turner]

Compared to an office job, window cleaning is great for keeping fit, it’s not enough though.

I run 3 to 4 times a week, usually about 15-20 miles total, and I do plenty of walking, 960 consecutive days of hitting 10k steps now.

That’s does it for me and keeps the weight off. If I were to stop running and rely on window cleaning I’d pile the pounds on.

I definitely need to up my game. I'm the heaviest I've ever been progressing since starting window cleaning lol.

Feel like an unfit 60 year old some day and only 37. Haven't played rugby for nearly 15 years as worked away and then kids and now self employed worried about injuries. Not played cricket for nearly 10 years. Nor cycled properly  for 8 years.

 The repetition and static nature isn't helping my flexibility. That's the key I need to exercise all of body to free up flexibility and shed the pounds.

Something I would recommend for you bud is foundation training. Search for the original 10 minute foundation training video on YouTube.
It does wonders for your core and the first few times you do it you will really just how out of shape your core muscles are, it's tough to get through.
It's something I have done regularly for a couple of years as it helps with back pain and I now use it as my warm up before any gym/exercise.

[dd]

Play tennis once a week and yoga forward bend before i go to bed. Really should do more yoga but am lazy.

[dazmond]

I thought window cleaning was enough to keep me fit, until I started hitting the gym recently.  The first session destroyed me, here I am a week later after 3 more sessions and every muscle in my body is killing me.  It's quickly made me realise that this job isn't as hard on the body as I thought it was.

Your body will quickly get used to it if your consistent and the DOMS will fade. Mind the gap.....

I've never had more than a week off at a time from training in 9 years of regular work outs.