EXERCISE For the Completely Non-Athletic!

OK, some of the “Exercise Gurus” are clearly excelling And breaking records at re-making themselves here on the Men’s Forum… But what about those of us who are either- Like myself, old dudes with little time for Real Exercise, Or those just starting out and yet unable to be “In-Training” For the “Iron-Man Competitions?” There is hope…… EXERCISE For the Completely Non-Athletic! Sorry to just Copy/Paste An old post of mine from the Men’s Board, But Hope Some here will find it useful too- It certainly saves on typing! -------------------------------------------------------------------- Habitual Exercise/Activity….. For any of you Who have read my crap on other OH (AMOS) or Quix Forums in the past, You know that I’m a big advocate Of “Sneaking” healthy food into Your normal routine until it takes over bit by bit. The same is true with Exercise. Yes, I do set aside time each day now To get in my walking And 3 days a weeks now for “working out.”  (Ran my First 5K on July 4^th!) BUT the cumulative effect Of little bits of added exercise Are also just as important. As for “Sneaking in” a little Exercise into your Daily Life? Here are some of the things that I did that I still keep as part of my daily routine of little things That add – Calorie burning, Muscle stretching, Stress relieving Activity to my life without getting in my way. I’m always on the lookout for more So if you’ve got some, Add them on here…. A starter list of "activating" strategies: At Work, Don't use the nearest bathroom. I only use the one In an adjacent building to my office, That requires me to walk a good bit. (approx. ¼ mile round trip, with some stairs) Serves the Dual function Of not leaving a noxious cloud in my workspace. Always park in the furthest space. At first I parked mid-way from door, Now, I park Far from any main entrance. I added this bit by bit over the last 2 years. Now, it’s just habitual And I don’t have to “think about it.” Leave the TV remote On a table in the middle of the room. I don’t have to walk all the way over To the TV to change the channel But I do have to go through the action Of getting my azz up. Never take an elevator fewer than three flights, Take the stairs. I also started this as a “One Flight Rule,” And have built up to 3. Now that my Knees are happy With this little man they are Carting around, they don’t seem to mind at all. Get rid of the electric can opener and use a manual one. I cook a lot and as my old Opener Died, I didn’t replace it. Easy, but since I cook a lot, It adds just a tiny bit of fore-arm action To every meal I make. Never Wait without walking. My Airport Exercise. Where I used to try to find a good place to park my Butt While enduring a lay-over at an airport, I now walk from one end of the Concourse Or Terminal to the other to pass the time. Still able to Cell phone like a crazy-man, but I’m adding a little exercise while doing it. Your gonna’ be sitting on the plane anyway, Walking right up until you get on, Makes even the worst seat Seem a little more comfortable After putting in several Miles in the Terminal. Never see another TV commercial again. I get up and walk to another room Whenever there is a commercial on the tube. I started this back when I was Just getting able to walk again, Using it as a “timer” to get in walking, (Very Useful!) And I’ve just kept it. I Put my favorite coffee mug on a very low shelf, So I’ll have to squat down to get it out and put it back. I’ve also done this with my paper for my Printer and Other items at my studio.  Low enough so I have to REALLY Squat low or get on a knee to reach it. The getting down, and then back up activity Becomes second nature. I practice "aerobic shopping" by taking a lap Around the mall or grocery store Before I go into a mall store Or put an item in the cart. I’ll “Do” the outer ring of The Grocery store and look at sale items, Then start back in the produce area.  I really push right along with some speed So as not to add to much time to my shopping trip. Never go through a "drive-thru." I don’t frequent the fast food places any more, But if I am stopping by a Taco Bell (re-fried beans Rule!) or such, I park (at a distance) and walk in. It takes some of the “shine” off Of those places that once offered Semi-immediate satisfaction. I don’t even “Drive-Thru” At the mail drop at the Post Office. “Park it and Walk” can add a good bit Of walking over the course of a month. Sit on the Floor. When ever I’m at home in the living room, I try to use a cushion or pillow and the floor As often as possible for sitting.  Watching TV, Enjoying the Fireplace, Playing with the dog, whatever. The simple act of getting down and back up (which would have only happened In the past as the result of some horrible accident) Adds stretching, and simple exercise to each day. I tie my shoes without bringing them up to me. No more crossing my leg up To make tying my shoes easier. Bending on over, even while sitting, Forces extra stretching of my back and general Extra effort on my part. I did it at first at the suggestion of my Physical Therapist As a way to get more stretching in for my back. I’ve kept it as – “This is just how I tie my shoes Now!” Keep my Wallet and Keys on the floor. I’ve always had a big bowl On a side table in my bedroom Where I put my change, Keys and wallet every evening. I still have it, Now it just sits on the floor under that table. I have to bend down each time to put my stuff in it And every morning when I gather up my crap. I tried putting it up high so I’d have to reach up But I ended up dropping coins once too often. I get the same extra stretching and effort out of Picking these items up from the floor. Now it’s just second nature. I don’t sit while talking on the phone. I’m forced to sit at my computer so much while working That I added the “stand while talking” rule to my phone time. It actually makes getting to the papers and stuff I need to Refer to while on the phone much easier anyway. And if the call is just about ideas or stuff, I seem to think better “On my Feet” anyway. If nothing else, The getting up several times a day And walking around Adds a very tiny bit of exercise. Eventually all of this adds up. On those days when my Life gets too busy To make time for my 3 to 5 mile walk in the park, Or my workout at home with weights, I still have to pick up my wallet, tie my shoes, etc… I’ve tried adding lots and lots of little new habits To get in more activity But these are the ones that stuck. For all of you who are just starting out, While you are losing weight at record speeds, Add in some little habits For the future when you won’t have The positive re-enforcement of constant “Wow Moments!” To keep you going.  “We Are what we repeatedly Do. Excellence, then, is not an Act, But a Habit.”     – Aristotle Smart old Greek!  I’m enjoying Habitual Health Now And making Habitually Good Food Choices. Just Living with the Daily realization that this Is a Forever Thing, and that It keeps on working! Sorry for the Habitually Long Ramble….. Hope someone finds it useful. Best Wishes- Dx

 

 Very interesting, and ambitious ..  although kinda of amusing, IMHO ..  I don't know how much of a difference they would actually make as far as weight loss ****ep seeing those new studies out now that say we won't start burning fat until we have exercised aerobically continuously for at least 45 mins, or some such - UGH)   ..      A couple of the items listed bring to mind bad reminders for me, one of which I am currently having to endure.  (1)  the bosses used to MAKE me park in the furthest slot in our firm parking lot when I was 461 lbs., apparently thinking that would somehow shake weight off of me or prevent me from having a heart attack, I guess.  Actually it did nothing for my weight and it did exhaust me and get me out of breath  to walk that far (lucky it didn't CAUSE me to have a h.a.!)   (2) the bathroom thing - no longer a choice for me, as the bosses will not let me use the restroom in the firm b/c of smell issues ..  I have no choice but to drive down the block to a fastfood restaurant and stink .. err use ... their facility instead .   (UGH again)   I think as our weight loss progresses from the surgery, we just naturally get more active and do things we used to do, like clean the house, hand wash/wax the car, go to the movies, etc.   Things that will hopefully in the long run accelerate the weight loss and keep things off ..

Hey Dxe,,, nice post...I think I will add something....when it comes to exercise....weight type....peopel think they have to go to the gym....and buy a  membership, or build a room for a peice of equiptment....not to mention the approiate clothes...like these things are gonna make you do them.... when you start out...use your water bottle as a dumb bell...it weighs a couple of pounds, and it is handy...and if you do some arm exercises and stretching with it...you will feel it...like if you are talking on the phone...do some kind of arm lift with the water bottle... I know I look stupid...but that is how I started,,,, and dude...you have posted your routine before....you do a lot....and climb all over stages...and wrangle students....that sounds like Iron Man to me..... Russ

Good advice, Dx. Just one exception:  the electric can opener.  If you have to open a lot of cans, forego the little bit of forearm exercise, and use the dang electric opener! The risk of wrist injury and carpal tunnel injury outweighs the small exercise benefits, IMHO.  I speak from personal can-opening experience, and the experience of needing and having carpal release surgery on both wrists.  (Not JUST from opening cans, however.)