Staying on track with exercise-- tips needed; can any of you help?
Hi.
We were writting some articles here on exercise and, no suprise, the same points keep coming up -- (1) How do you start?, and (2) How do you keep going?
Do any of you have any experience to share on the topic?
For example -- from your own personal experience...
--> what kinds of little things here and there have you ever tried to work into you day that keep you more likely to be more active?
-->. for the times you've inteded to do these things, but reality didn't quite match intentions, what strategies (if you've experienced any) might have helped you actually get going on some or more of what you wanted to do?
--> Also, have any of you ever had your doctor or clinicians recommend that you get started with low impact activities (baby steps)? If so, how'd that work out?
Also -- take the quiz: Have you already heard every excercise tip under the sun already?
www.surveymonkey.com/s/NHH75JN
Thanks to all of you in advance.
Your real-world experience with this type of stuff is where all the real value is at.... but of course you already knew that.
We were writting some articles here on exercise and, no suprise, the same points keep coming up -- (1) How do you start?, and (2) How do you keep going?
Do any of you have any experience to share on the topic?
For example -- from your own personal experience...
--> what kinds of little things here and there have you ever tried to work into you day that keep you more likely to be more active?
-->. for the times you've inteded to do these things, but reality didn't quite match intentions, what strategies (if you've experienced any) might have helped you actually get going on some or more of what you wanted to do?
--> Also, have any of you ever had your doctor or clinicians recommend that you get started with low impact activities (baby steps)? If so, how'd that work out?
Also -- take the quiz: Have you already heard every excercise tip under the sun already?
www.surveymonkey.com/s/NHH75JN
Thanks to all of you in advance.
Your real-world experience with this type of stuff is where all the real value is at.... but of course you already knew that.
Hiya Eric!
Good to see you down here in the trenches and asking for advise no less. Awesome!
Sequentially from your email
(1)How do you start?
s l o w l y and yes, baby steps. Ex:
Park farther away from your office, home, store etc.
Added bonus: EASY to find parking AND your car never gets scratched!
Take the stairs rather than the elevator.
Added bonus: You don't have to have those awkward conversations with "Bill" from accounting,
who keeps telling you how much better you look without glasses (even though you've never worn any, he doesn't yet realize that you've lost like, 50 lbs!)
Get a work-out buddy! Seriously, oh and if you're single, by all means go for someone that is easy to spend time with (and perhaps easy on the eyes). Do not be afraid to approach "fit" people. In my experience, they are usually more than glad to help someone who seems to be embracing their way of life.
Added Bonus: Hey, if you happen to end up getting a date out of the deal, so be it! ;-)
(2) How do you keep going?
Excellent question 'cause "that's where the rubber meets the road"!
Make a commitment...on the front end...and tell 3 different people...that you are going to stick to this for at least 30 consecutive days.
I've heard that if you do something for 21 days in a row, it becomes a habit; Truth or fiction? Try it and find out ;-).
By telling 3 other people, psychologically, you've become accountable, and believe me, they will remind you on those days when you conveniently forget or/and are running late.
Added bonus: your time management skills also improve!
I personally reserved all these skills (and a bunch of other little ones) for AFTER I'd lost all my excess weight and the surgery had been doing all the work. I could not prove it one way or another now, but I did not want to start having to factor in, gained muscle weight, as I was loosing the obese tissue, nah, too complicated.
I guess, I may have done some slightly more walking right after surgery, but that probably had more to do with being able to do it, rather than making myself do it. I reserved excercise to become the "afterburner" in other words, after roughly 6 months of no significant weight loss, I knew, it was time to kick it into gear...It was also much easier to do it at that point.
YOU CAN DO IT! Like I said, make it easy and fun, and you'll look forward to doing it...I did.
Christian
Good to see you down here in the trenches and asking for advise no less. Awesome!
Sequentially from your email
(1)How do you start?
s l o w l y and yes, baby steps. Ex:
Park farther away from your office, home, store etc.
Added bonus: EASY to find parking AND your car never gets scratched!
Take the stairs rather than the elevator.
Added bonus: You don't have to have those awkward conversations with "Bill" from accounting,
who keeps telling you how much better you look without glasses (even though you've never worn any, he doesn't yet realize that you've lost like, 50 lbs!)
Get a work-out buddy! Seriously, oh and if you're single, by all means go for someone that is easy to spend time with (and perhaps easy on the eyes). Do not be afraid to approach "fit" people. In my experience, they are usually more than glad to help someone who seems to be embracing their way of life.
Added Bonus: Hey, if you happen to end up getting a date out of the deal, so be it! ;-)
(2) How do you keep going?
Excellent question 'cause "that's where the rubber meets the road"!
Make a commitment...on the front end...and tell 3 different people...that you are going to stick to this for at least 30 consecutive days.
I've heard that if you do something for 21 days in a row, it becomes a habit; Truth or fiction? Try it and find out ;-).
By telling 3 other people, psychologically, you've become accountable, and believe me, they will remind you on those days when you conveniently forget or/and are running late.
Added bonus: your time management skills also improve!
I personally reserved all these skills (and a bunch of other little ones) for AFTER I'd lost all my excess weight and the surgery had been doing all the work. I could not prove it one way or another now, but I did not want to start having to factor in, gained muscle weight, as I was loosing the obese tissue, nah, too complicated.
I guess, I may have done some slightly more walking right after surgery, but that probably had more to do with being able to do it, rather than making myself do it. I reserved excercise to become the "afterburner" in other words, after roughly 6 months of no significant weight loss, I knew, it was time to kick it into gear...It was also much easier to do it at that point.
YOU CAN DO IT! Like I said, make it easy and fun, and you'll look forward to doing it...I did.
Christian
Water exercise is great! I'm in a lot of pain due to Arthritis, Fibromyalgia and MS and water exercise has helped so much. It takes the strain off my joints, I get resistance from the water and the water keeps me from overheating. I work out three days a week and love it and best of all it's fun! The first program I joined was called "Twinges in Your Hinges". I now work out on my own 5-10 minutes warm up, 40 minutes of cardio, 5-10 minutes of cool down and then I do water traction for my neck. I would recommend it to anyone that's just getting back into the exercise routine.
DeeDee
The center that I go to has a Therapeutic pool so they have many items that can be used in the water, weights, balance boards, noodles, resistance bands, you name it they have it. The item I use for my neck is a floatation ring that goes around my neck and fastens with velcro. It allows me to hang freely in the water and stretch my neck without any pain. I have buldging discs in my neck so this is very helpful.
If you have MS and go to a Therapeutic pool you must be very careful. Therapeutic pools maintain a higher water temperature that can exacerbate the MS flares. I don't perspire so the water actually keeps my body temp down. I also had a floating water massage that worked very well for the FMS since the touching was very light. The flow and energy of the water as well as the massage therapist was very calming. My legs were like rubber afterwards. I told my Neurologist about my massage and he said the same thing happened to him, legs of rubber. If you ever get the chance to have this type of massage (technical name I can't remember) do so, they are awesome!
More facilities are offering water workouts. I go to a hospital that has a health center attached however, I know some YMCA's and fitness centers have pools as well. Even if it's not in a Therapeutic Pool a regular pool works good too, just a little colder. Water exercise has been a saving grace for me. I highly recommend it to anyone that has trouble exercising due to pain or weakness and fatigue due to weight,.....
If you have MS and go to a Therapeutic pool you must be very careful. Therapeutic pools maintain a higher water temperature that can exacerbate the MS flares. I don't perspire so the water actually keeps my body temp down. I also had a floating water massage that worked very well for the FMS since the touching was very light. The flow and energy of the water as well as the massage therapist was very calming. My legs were like rubber afterwards. I told my Neurologist about my massage and he said the same thing happened to him, legs of rubber. If you ever get the chance to have this type of massage (technical name I can't remember) do so, they are awesome!
More facilities are offering water workouts. I go to a hospital that has a health center attached however, I know some YMCA's and fitness centers have pools as well. Even if it's not in a Therapeutic Pool a regular pool works good too, just a little colder. Water exercise has been a saving grace for me. I highly recommend it to anyone that has trouble exercising due to pain or weakness and fatigue due to weight,.....
DeeDee
Mary Catherine
on 6/9/11 5:35 pm
on 6/9/11 5:35 pm
Line dancing has become my exercise miracle. It is not easy for me. I have to work very hard to learn the dances. This gives me added exercise both for my body and my brain. The dance classes get me off the couch, out of the house and associating with other people. Line dancing does not require a partner so I can be on the floor for every dance. It is fun, great exercise and a constant challenge. There are people in my classes that are in their 80's and they are still going strong. I went from doing almost no exercise to about two hours a day four or five times a week.
The only exercise I have done since surgery is walking and sometimes I wouldnt do much of that if it wasn't nice outside. But since I took up a hobby I love, photography, all I do is walk and walk and walk. I could never go to a gym or anything like that, you really need to find a motivation that makes you move that you truly enjoy otherwise it will never last.
How I started- A group of my friends started to go to the gym and literally forced me to go with them. I will owe them my thanks forever. I started only working out 30 minutes a day. I now workout 90 minutes a day.
How do I keep going- I am motivated by my weight loss and the change I see in my body and fitness. I was someone that walking across the parking lot was exercise and now I go running. It is a wonderful thing to see this change in your life. I keep going because I feel great after a workout and I have more energy. I feel strong and healthy.
The little things I do be more active- I have a job that requires me to sit in front of a computer 10 hours a day. I make sure I take two 15 minute breaks and speed walk. I also walk for 30 minutes at lunch. I also will stretch while sitting at my desk. It takes no effort to straighten your leg and touch your toes and hold it there for a minute. It's perfect to do while on the phone. At home if I'm watching TV I will either get up and jog in place during the commercials or I will have hand weights I use while watching TV. I have been known to put on leg weights and go grocery shopping. anything to keep those muscles working!!!f
For the times you've intended to do these things, but reality didn't quite match intentions, what strategies (if you've experienced any) might have helped you actually get going on some or more of what you wanted to do- Believe it or not I NEVER let things get in the way of my workouts. I schedule my appointments around my workouts, I will turn down invites to workout. I felt like if I start giving myself excuses to skip workouts then I will never stick to it. Well it worked. The only time I skipped a work out was when my dad passed away, when I was sick with strep, and when it snowed 24 inches...but then I shoveled snow for 4+ hours...that's work out. There are times I want to skip but I just don't allow myself to skip...that's it.
I never had any recommendations how to start. I was just told to start. Since I had clearance and have a healthy heart. I was told to go at it as much as wanted.
Exercise has been the single most life changing thing for me (outside of having a kid). My life before and after exercise is like freedom and imprisonment. I was in a prison made of fat. I couldn't move, I was tired all of the time and I looked horrible and bloated. Now I feel like I have been paroled...I am free. I have energy, I feel great, I look good. I feel better at almost 40 then I did at 20!!!
How do I keep going- I am motivated by my weight loss and the change I see in my body and fitness. I was someone that walking across the parking lot was exercise and now I go running. It is a wonderful thing to see this change in your life. I keep going because I feel great after a workout and I have more energy. I feel strong and healthy.
The little things I do be more active- I have a job that requires me to sit in front of a computer 10 hours a day. I make sure I take two 15 minute breaks and speed walk. I also walk for 30 minutes at lunch. I also will stretch while sitting at my desk. It takes no effort to straighten your leg and touch your toes and hold it there for a minute. It's perfect to do while on the phone. At home if I'm watching TV I will either get up and jog in place during the commercials or I will have hand weights I use while watching TV. I have been known to put on leg weights and go grocery shopping. anything to keep those muscles working!!!f
For the times you've intended to do these things, but reality didn't quite match intentions, what strategies (if you've experienced any) might have helped you actually get going on some or more of what you wanted to do- Believe it or not I NEVER let things get in the way of my workouts. I schedule my appointments around my workouts, I will turn down invites to workout. I felt like if I start giving myself excuses to skip workouts then I will never stick to it. Well it worked. The only time I skipped a work out was when my dad passed away, when I was sick with strep, and when it snowed 24 inches...but then I shoveled snow for 4+ hours...that's work out. There are times I want to skip but I just don't allow myself to skip...that's it.
I never had any recommendations how to start. I was just told to start. Since I had clearance and have a healthy heart. I was told to go at it as much as wanted.
Exercise has been the single most life changing thing for me (outside of having a kid). My life before and after exercise is like freedom and imprisonment. I was in a prison made of fat. I couldn't move, I was tired all of the time and I looked horrible and bloated. Now I feel like I have been paroled...I am free. I have energy, I feel great, I look good. I feel better at almost 40 then I did at 20!!!
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