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Post by Deleted on Mar 9, 2017 1:59:19 GMT
Benefits of Exercise:
1.Helps you stay on plan
2.May help control your appetite
3.Boosts your mood and helps with stress
4.Burns calories
5.Preserves muscle tissue
6.Builds confidence
7.Makes you feel better physically
8.Improves your health and helps prevent disease
There are two kinds of exercise you need to do if you aren't already doing so:
1.Spontaneous:Add more steps into whatever you are already doing daily.Wear a pedometer and log how many steps you get in each day.You will be surprised how many steps you can get by doing housework,yard work,taking the stairs instead of the elevator or parking farther away in the parking lot.
2.Planned Exercise:
Take a daily walk or run
Join a gym
Swim laps or do water aerobics
Exercise to a DVD
Play a sport
Hire a personal trainer
Take an exercise or dance class
If you aren't used to exercise start slow by walking 5 minutes and adding to it each day.If you have physical limitations there are many chair DVD's you can buy or look up some You Tube videos.Any short spurts of exercise will help when you add them all up.
What actions will you take to either increase your exercise or planning to start doing?
Once I accept exercise is essential and start doing it consistently,dieting will become easier.
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Post by Deleted on Mar 9, 2017 2:11:40 GMT
There was a conservation on Facebook about some people having problems with the word diet.I agree it can lead to negative connotations if you have the impression you will be on a strict diet the rest of your life but if you think of dieting as being your plan for the rest of your life it may feel less daunting.
I feel the same about exercise.That is the term Beck uses for this but I like to think of it as activity.Exercise to me makes me think it's something I absolutely have to do even if I don't feel like it.I do like to plan different ways to get activity in or ways to move more.I aim for at least 10,000 steps a day.I go to Curves 3 days a week and I walk 1 1/2 miles on days when weather permits whether I go to Curves or not.I also want to add in abdominal and strength training to my activity.
There are many ways we can get in our activity.In the past I didn't like walking but since I have lost weight I look forward to my walks.I love the scenery and the nature on our country road.I didn't start out my weight loss journey by walking though.I wasn't even able to stand for more than 5 minutes at a time if that so I bought some chair DVD's.I also bought a portable stepper I could get in steps from my recliner.It wasn't as healthy as I could have done but as Judy likes to say weight loss is made in the kitchen and you can tone in the gym or some other activity.
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Post by jancanlose2016 on Mar 9, 2017 5:06:43 GMT
Don't like exercise, never have. But, I try to ride my stationary bike for 30 minutes every day. I got the bike because I was having knee pain and walking was difficult. Weight loss has helped the knee pain, but now my hip hurts. Nothing like getting old, huh? My goal is to do the bike and take at least a short walk every day now that the weather is better. The harder part for me is forcing myself to do these things first thing in the day, because if I don't do it then, I can put it off until the day is over. So, my goal will be to schedule these activities (a much better word than exercise) early in the day. I go to a weekly yoga class, and I do feel better for that, but it's not exactly aerobic activity since I go to a gentle yoga class.
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Post by doordie50 on Mar 9, 2017 14:40:25 GMT
You gals are inspiring, powering through your pain and making needed adjustments so you can keep going. Becky what you've been able to accomplish is just incredible. Your journey must really give you powerful leverage.
I know they're just words but, I do prefer the term activity to exercise and lifestyle to diet. It must be some negative connotations from who knows where. Anyway, I really need to work on that perception since its absolutely critical for me to do more strengthening. I'm working on making activity among the first things of the day. Its still too easy for me to let it drop to the bottom or even off my list if I commit to other things first on a daily basis. I follow a PT routine designed for my limitations but, I'd like to make the light/chair yoga a regular part of my day as well. I just need to be careful and do things in workable chunks.
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Post by Deleted on Mar 9, 2017 15:42:21 GMT
Janet,Before I started walking more consistently I road my stationary bike but since the knee injections it seems to hurt my knee more.I don't quite know what I will do on the days I can't walk outside but it does help me physically and mentally and even though it may hurt a little up and down the hills on our country road I still like to push through it.We don't have a mall so the summer will be challenging for getting walks and steps in.I also want to try chair yoga again.We all need to do what's good for us within our own limitations.
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Post by bbbearsmom on Mar 9, 2017 17:06:30 GMT
Speaking of old I'm having one of those "I feel so old" days. (I miss my caffeine.) I do some light strength training exercises and enjoy them but no cardio. The lack of cardio is partly due to my winter depression and my lack of organization and ability to get things done. If I think of scheduling it I think of other things that need to be done. Am hoping as we go into sprin I will get more of my act together.
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Post by linda72 on Mar 9, 2017 19:08:26 GMT
I also didn't do much in the way of exercise as I grew up so I had to come to this concept much later in life. I took exercise classes through my 30s and 40s which didn't amount to much. WW really pushes the idea of activity and think it's a good idea. DH and I started the mall walking 7 years ago and really see the benefit of it. But, now, I'm finding I need to do more in the way of strength training. I've hit a lull in my weight management and my dr. thinks the strength training will rev up my metabolism. Of course, this will take time but I'm committed to trying these classes to see if they help. My weekly yoga class is enjoyable and helps with stretching. My goal is to give me a cushion with my weight loss and to improve my body as I age. "Use it or lose it" is something I think about so I don't want to stop doing some form of activity every day.
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Tammy
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Post by Tammy on Mar 9, 2017 22:57:12 GMT
There is a long time study of people who have lost a significant amount of weight, The National Weight Control Registry, www.nwcr.ws/ . I believe their findings are that the average maintainer does the equivalent of 5 miles/day. |
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Tammy
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Post by Tammy on Mar 9, 2017 22:58:46 GMT
linda72, Strength training is like slow weight loss. You just have to be consistent, and over time, you will see the changes.
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Post by Deleted on Mar 10, 2017 0:03:35 GMT
With my knees there's no way I could do 5 miles a day.Some days I do Curves and 30 seconds between each machine is walking in place and then I do a 1.5 mile walk in the afternoon and that's an accomplishment for me b/c I have never been a walker.I admire people who can though.
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Tammy
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Post by Tammy on Mar 10, 2017 4:43:30 GMT
borntexan, Most likely those are "aerobic miles". Aerobic miles are the equivalent of walking/running a mile. For example, 20 minutes of water aerobics might equal 1 aerobic mile.
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Post by surfgirl on Mar 10, 2017 20:24:22 GMT
I don't naturally enjoy exercise but I have grown to like the feeling I get when I can tick it off my to do list each day, to the point when ai am not feeling well and I have to skip s day or a few days, I don't feel good about NOT exercising....go figure!? I prefer sports like tennis but I don't have a tennis partner now so I don't play. As for being more active, it is challenging to park farther away from something just so one can get more activity in, but I do try to do that regularly as well though I don't track that activity and I don't feel like it's "real" activity compared to my gym activity which feels more deliberate.
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Post by gypsie5 on Mar 29, 2017 8:51:04 GMT
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