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Post by bbbearsmom on Nov 9, 2020 0:29:00 GMT
Monday, 11/09
Day 9 – Select an Exercise Plan
Here are Beck’s reasons to exercise:
Exercise helps you stick to your diet.
Exercise might help control appetite.
Exercise boosts mood and soothes stress.
Exercise burns calories.
Exercise preserves muscle tissue.
Exercise builds confidence.
Exercise makes you feel better physically.
Exercise improves your health and prevents diseases.
She says there are two types of exercise: spontaneous and planned.
What is your exercise plan?
How have you fit it into your day?
What do you like about exercise?
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Post by bbbearsmom on Nov 9, 2020 0:29:26 GMT
I haven't been exercising lately due to my winter depression.
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Post by cathygeha on Nov 9, 2020 8:39:41 GMT
I have been hit or miss with exercise. When I am "on" I do something every day and when "off" I do little if anything every day. I remember NOT exercising routinely the first two times to goal weight and beginning exercise when I reached goal...not sure about this time. I was exercising to "get ready for the trip to Scotland" that would have been last summer with my daughter. That momentum seems to have been lost BUT I did find the momentum to lose weight instead so will stay focused on that and begin the exercise thing...soon? In summer it is hot and in winter it is cold and in winter there might or might not be hot water for showers so I avoid getting sweaty or changing in the cold into workout clothes - I have excuses longer than my arm.
All that said...I think my sabotaging thoughts need a whack and I need to come up with a plan/intention then create a trigger to make exercise happen.
What is your exercise plan? Working on it - Most recently it has been walking while reading. In the past it included weights and either air walker, elliptical or walking outside.
How have you fit it into your day? Walking inside is easy...I set a time to walk 20 minutes and do it. Before I would come down, check email, exercise, shower and then do online emails and group things...thinking that might be the way to go forward...
What do you like about exercise? I feel better when I exercise and love those activity points. I also, when weight training, see immediate(almost) results and can eat more when at goal weight and perhaps lose more quickly as muscle burns more calories than fat.
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Nov 9, 2020 10:09:06 GMT
bbbearsmom , I’m sorry you are experiencing winter depression and I hope you feel better. What is your exercise plan? I do mostly planned but some spontaneous especially during good weather windows. Just keep moving and be consistent. Commit on a weekly calendar. Best to start earlier in the week, like Monday!, so there’s an immediate sense of accomplishment and the week doesn’t get away. I’m been in and out of shape so many times and it’s easier to just stay in shape, obviously, much like maintenance. I’m emerging from a place of grief, and some unhealthy habits into (hopefully) a place of strength, and exercise helps this process. So I’m motivated to do better to feel better. So lately: 2x40 min swim, 2x 30-45 spin, 2 1 hr, walks. Haven’t tackled strength and yoga since Covid and I stopping going to the gym, but will. Need more stretching too. How have you fit it into your day? I’m retired, so really no excuses. Back to a Carol Ann’s post yesterday:It’s important and a priority so it usually gets checked off. It’s definitely one of my advantages. Best before 4 pm especially in winter. What do you like about exercise? It gets me out of my head and out of my house. I mix it up and walk in pretty places. It improves my mood. It’s invigorating and fun. I love seeing all kinds of light, in all seasons. It challenges and changes me. And, yes, all the physical health benefits too.
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Post by mac on Nov 9, 2020 15:47:20 GMT
My exercise plan is:
* Monday through Friday strive to exercise in the morning while watching TV on my air dyne bike which I love because it moves my arms and legs both. I'm starting over because of hip and back pain, had to stop for a while. My start up program is ten minutes a day, then increase time by one minute every couple days. In addition, also thinking about short walks outside during nice weather.
* Saturday cleaning for an hour and a half.
* Sunday, grocery shopping with my daughter 1-2 hours.
I fit it into my plan each day by:
* Including what I'm doing for the day in my journal.
I like daily exercise because:
* It makes me feel better physically as well as mentally.
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Post by surfgirl on Nov 9, 2020 20:01:25 GMT
What is your exercise plan?
During the pandemic I've quit my gym membership because they never could keep members cleaning their equipment in good times so I have zero faith they will keep me safe during COVID. SO...I am walking - trying for 5-6 times per week. I don't find I need to walk long distances either. I have a regular 30 minute route and that seems to do the job. Sometimes I do longer walks but a 30 minute good walk is my baseline, and something I can work in any time, and if I ever have issues with that, then I'll know I have a health issue because I feel I should be able to do that walk for many, many years to come.
I also purchased a Pilates Springboard this summer, so I really don't have the need to go to a studio ever again. I have to confess I haven't done it at all in the last two months, first it was too hot, and then I just didn't work time in, so I need to get back to a routine with that. I have a call in to my old Pilates teacher to make some full workouts for me so I can have some variety with workouts. Right now I have three but they get boring so I think if I get 3-4 more from here, I'll have enough to cycle through them every two weeks. I'm adding Pilates to my workout because it gives me great stretching built into a workout, and that's important as I age.
How have you fit it into your day?
In the summer I walk in early evening because it's cooler and it's easy to get in a walk before I start cooking dinner. This Fall, I've been challenged to change my schedule and as a result I've lost a number of exercise days because suddenly it got too dark too quickly. So now I'm trying to walk much earlier so I can get in a walk either before lunch OR around 4pm. I have a local golden retriever, Gracie, whom I adore so it motivates me to go see her and get some pet therapy time with her while on my walk.
What do you like about exercise? I like the sense of accomplishment afterwards, I know I've done something important to maintain my health and well being.
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Post by luvvinlife on Nov 9, 2020 22:01:57 GMT
What is your exercise plan?
I usually take 3 Jazzercise classes, with either treadmill walking or an in-home walking/strengthening DVD on the other 4 days. I like to do a minimum of 30 minutes of continuous exercise daily.
How have you fit it into your day?
Normally I do my exercise 2 hours after breakfast or lunch if I’m home. Otherwise, I walk to music while I’m watching TV or on the treadmill while I’m reading.
What do you like about exercise?
It makes me feel good about how my body looks.
I enjoy the mood-lifting feeling that begins almost as soon as I start moving. I appreciate the sense of accomplishment, building strength and endurance, knowing that I’m doing all that I can to sustain the best quality of life possible
as I age.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 9, 2020 22:29:40 GMT
Beck says (pg 109) that exercising is not optional if you want to lose weight. We all want to lose weight, but we struggle with the mandatoriness of this part of the program. We know in our heads all those good reasons that bbbearsmom listed, but they kind of fly out the window when its time to strap on the exercise shoes. What is your exercise plan?
I am not real comfortable with the idea of Planet Fitness these days. For my exercise I am relying on walking, and I am kept honest by my Fitbit. My goal is to get 11,000 steps at least four days a week. How have you fit it into your day?
I plan a one-hour walk either late morning or early afternoon, depending on the temperature and weather. That planned walk gets me about half-way to my goal. The other half of the goal is achieved through spontaneous exercise. It is amazing how many footsteps you can get with dusting or pushing the vacuum cleaner. If I am doing errands, I try to park at the far end of the lot.What do you like about exercise?I try to keep it in the moment, looking around at the trees, at the traffic, at the other walkers and their dogs, at workmen in the neighborhood. If I remember to take the earbuds, it's a good opportunity to listen to NPR on the radio. If the people on NPR are being rude to each other and ranting, I switch over to classical music.The same thought process applies to exercise that applies to eating
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
TRIGGER: It’s time for my daily walk
THOUGHT: [sabotage] I should clean the bathroom first
[helpful] Exercise is not optional if you want to lose weight
DECISION: I’ll walk now, and have plenty of time to clean the bathroom this afternoon
ACTION: Walk
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Post by surfgirl on Nov 10, 2020 18:38:01 GMT
Beck says (pg 109) that exercising is not optional if you want to lose weight. We all want to lose weight, but we struggle with the mandatoriness of this part of the program. We know in our heads all those good reasons that bbbearsmom listed, but they kind of fly out the window when its time to strap on the exercise shoes. What is your exercise plan?
I am not real comfortable with the idea of Planet Fitness these days. For my exercise I am relying on walking, and I am kept honest by my Fitbit. My goal is to get 11,000 steps at least four days a week. How have you fit it into your day?
I plan a one-hour walk either late morning or early afternoon, depending on the temperature and weather. That planned walk gets me about half-way to my goal. The other half of the goal is achieved through spontaneous exercise. It is amazing how many footsteps you can get with dusting or pushing the vacuum cleaner. If I am doing errands, I try to park at the far end of the lot.What do you like about exercise?I try to keep it in the moment, looking around at the trees, at the traffic, at the other walkers and their dogs, at workmen in the neighborhood. If I remember to take the earbuds, it's a good opportunity to listen to NPR on the radio. If the people on NPR are being rude to each other and ranting, I switch over to classical music.The same thought process applies to exercise that applies to eating
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
TRIGGER: It’s time for my daily walk
THOUGHT: [sabotage] I should clean the bathroom first
[helpful] Exercise is not optional if you want to lose weight
DECISION: I’ll walk now, and have plenty of time to clean the bathroom this afternoon
ACTION: Walk
and I were just talking about how helpful your TRIGGER - THOUGHT - DECISION - ACTION posts are Carol Ann, thank you, as always, for pushing us to think more deeply on all things Beckian! |
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