Been walking, wanting to add more to be healthy

KJudson9
By KJudson9 Latest Reply 2017-06-20 16:14:49 -0500
Started 2017-06-17 12:28:32 -0500

Hi all!

Since my diag last month, I've been going on walks more consistently (with and without the dogs or hubby). Average speed about 2.3-2.5mph. Usually do about a mile to 1.25miles. So about 30 minutes. Been doing one walk in the morning and one in the evening with hubby to unwind.

So feeling good but looking at getting some ideas for what I can add. We have an exercise bike and I use that when our lovely Oregon weather is well, Oregon weather. lol I have a regular bike as well but been a while since I rode. Mostly because something with my knees makes it hurt. For both bike types.

Not quite up to jogging/running JUST yet. Mostly because there is a piece of gear which I have yet to have ever been able to find that can help. The bane of my workout existence: a proper fitting sports bra. Busty girl here and you just can't seem to get one unless you are under a C cup. At least not one that isn't just a glorified spandex tank top. So, no support. Running actually is quite painful to the chest, neck and back because of this.

I've been looking at possibly doing some swimming or other kinda low impact things. I need to get my body more strengthened and maybe tone up around my knees so the pain is lessened? I'm considering yoga, taichi, some weight training (we have a weight set), etc.

Now here is my dilemma: do I look at a gym membership or not? I've had these in the past. I've taken like health classes in the past for college where I had a gym membership. But I found it to just be wasted money for me. Could never get on the equipment I needed/wanted either because of wait times, out of service, or just lack of desire. I don't want to waste money again paying a lot for one either. 30 minutes with a trainer who just tells me the cookie cutter stuff isn't helpful. I *know* I need to lose weight. I *know* that I should be doing X amount daily. Not helpful. What I want is to work with someone who I can actually ask, "Hey, so this is hurting my knees. Is there something I can do for that or another exercise I can do?" Never really had that kind of help before.

My goals right now: get my time down some on my walking speed. 26-ish minute mile plus is okay but I would like to do a little better. Would like to add some flexibility but not sure if yoga would be good and even with that, where to start? Any good YouTube vids out there that are for absolute beginners? Does it take into consideration injuries? Finding something I can add to my current routine that isn't so much out of the way or awkward to add. Like on top of my current 2 miles walking but not like where I become a gym rat. Would like to add some strength training but not even sure where to start. It's been like 20+ years since I did any real strength training aside from the sporadic gym memberships over the years.

So what do you all do to get more active? Any good apps out there or videos you like? I added myself to a few challenges from MyFitnessPal/MapMyWalk and have been enjoying them somewhat. They give me something to work towards and I like the whole competition thing. Right now, things like squats are not doable due to knee injuries. Not really a mobility issue per-say, but painful. Coming from being pretty well sedentary because of work so not at the I can run a 5k or do a triathlon. lol

My weight is fluctuating from around 152 to 159lbs right now. So BMI is overweight. But hey, I am down from 200-210lbs like last year to 2 years ago. I should get down to like 120 but I'd be pretty happy at like 135 honestly. From the weight loss I already have had there is some skin hanging around my midsection and arms. Then the large bust thing.

What are some of your favorite things to do for fitness? How did you go from being no activity to more? I've kept motivated and increased my activity in the last month but I'm afraid of losing it now. How do you cope with or push through it?


8 replies

cynicl12000
cynicl12000 2017-06-19 12:00:36 -0500 Report

In my long winded response, I forgot to address your mention of yoga and taichi: these can be very challenging, are good for enhancing flexibilty, relieving stress, and getting your mind more in-tune with your body. However; they do not burn a lot of energy (glucose), and while they can be a good addition to an exercise regimen and help keep you limber (prevent potential injury), I would suggest looking at them as something to couple with exercise, not perform as exercise.

cynicl12000
cynicl12000 2017-06-19 13:40:08 -0300 Report

Great job in getting an exercise regimen started! Starting and sticking to it can be difficult in the beginning, but if you're like me, once you get into the routine of it, you start to miss it when you need to skip a session (life happens, after all). It sounds like you're getting over the initial hurtle well!

I do not go to the gym. As funny as it may sound, I can motivate myself to move for 30-60 minutes a day, but don't think I would if I had to take the 10-15 minute drive to the gym to do it.

I am a fellow Oregonian, and am experiencing the same frustration as you are regarding the weather - this spring has either been wet and cold or hot and icky lol.

I started out by going for walks, too, which I found very helpful for a while, but our bodies are designed to quickly adapt, so if you find yourself stagnating on your path to better fitness, you will probably need to make some type of change.

When weather prohibited going for a walk, I'd just walk up and down stairs for 20-30 minutes. It was exceedingly boring, though, and tough on the knees, so I decided to try something else.

I was debating on a gym membership for a little while, and that's when I came to the realization that I would not utilize it. Instead, I took the money I might have spent for a few months membership and bought a low-mid priced elliptical (I've had knee surgery, too, and wanted the low impact). I found this worked particularly well through our frigid (for here) winter.

You mention having weights, and strength training is extremely helpful for glucose control. I ended up picking up some adjustable dumbbells and have found them to be challenging and versatile.

Being a guy, I do not have the same issues you do with regards to jogging, and have started using that as a form of cardio for the past week or so - but I'm easing into it :).

The key is: find something you will do, and be able to stick to. That's the most successful exercise regimen.

I started my diabetic journey slightly overweight (BMI 27) and very sedentary, and over the last 9 months or so have gotten down to a BMI of about 23-24, and from an A1C of 13.4 to 5.1. The trick was to keep at it, and find a way to keep it challenging and, most importantly, interesting enough to stick to it.

No matter what you end up doing, though, it's important to keep it challenging without overdoing it. If you hurt yourself, not only will you need to take time off from exercising, but you might find it difficult to get motivated to start again once you've healed. Also, not overworking muscle, and allowing it to rest appropriately, is the quickest path to fitness.

My current regimen is:
Monday, Wednesday, Friday - cardio day, either elliptical, walk at a challenging pace, or jog for at least 30 mins (I sometimes break this up into 10-15 minute segments)

Saturday - endurance cardio - I slow my pace and perform one of my cardio activities, but try to push for 45-60 minutes

Tuesday - heavy weights, lift as much as I can for 3 sets of 6 reps in a full body workout

Thursday & Sunday - endurance weights - lift 70-80% of my Tuesday weights for 3 sets of 12 reps

Type1Lou
Type1Lou 2017-06-18 13:24:42 -0300 Report

I started walking every morning after breakfast in December 2015, after I received a Fitbit for Christmas. I've worked up to doing 4 miles each day in about 60 to 70 minutes. Although, weight loss for me was not a goal, I have dropped about 4 lbs to 116 lbs with a 20.5 BMI. I'm 67 years old and want to keep this up because I love the way it makes me feel. My last A1c was 6.1. It energizes me for the day. It is something I can do every day without added expense (except for good walking shoes). I did have a gym membership in 2015 but didn't do that as regularly as I do my walks. Congrats on taking control and making those needed lifestyle changes. The benefits are definitely worth it!

suecsdy
suecsdy 2017-06-18 13:04:22 -0300 Report

I do go to the gym. Planet Fitness; $10 a month with a 1x yearly fee of $40. I am more likely to use it because I'm paying for it. And when I'm not in a mental funk, I don't mind going at all. Plus I am not the most physical person and am less inclined to exercise on my own, especially now with the weather so warm. Right now my knees kind of dictate what leg exercises I can do. The arthritis Dr has cautioned me about how far I should be bending my knees and not doing exercises that put all my weight on my knees. But I love the upper body workouts I can get at the gym. No way I can afford that kind of equipment. I am also way down from my top weight some yrs ago, but not near where I would like to be. And apparently not likely to ever be there as I seem to be incapable of losing more no matter how well I eat. That's a subject for another discussion as it will only upset me. Anyway, that's my contribution. Congrats on getting your numbers down. Keep it up! Good luck and take care.

Gabby
GabbyPA 2017-06-18 12:35:23 -0300 Report

If you have the equipment at home and will use it, then skip the gym. I went with my husband, but now that he's gone, I find it difficult to go. I am not a group exerciser, but some people are and enjoy that part of it. I don't. I am there for one reason, to work out...don't need the chatters, advisors or annoying folks. I do like swimming classes however, but now I am out of the house at 6:00 am and home around 8:00 so the pool is not available to me.

So keep doing what you are doing. Use what you have and don't throw your money away. Save it and use it for a new outfit or something like that instead.

My dogs are my motivators actually. They love the walks. It helps me get out there.

msann
msann 2017-06-18 08:57:22 -0500 Report

glad you are taking control i started at 345 now i am at 190 hope to get to 145 in size 12 now from 52 good luck

NewSong53
NewSong53 2017-06-17 15:18:03 -0300 Report

You sound really determined! I just started trying to get in shape the first of this year. Walking, like you — gradually increasing distance. Once I felt up to it, I began taking longer strides. Just taking longer strides increases your speed and endurance. Before I knew it, I could walk quite a distance very quickly. Like I did in my youth.

I live right next door to a health club. They have a large pool, whirlpool, treadmill, elipticals, basketball court, you name it! And it's very air conditioned so I never get overheated. Although I want use of the equipment, the thing that has benefited me most is the pool. I like to go when it's quiet. I will select a little corner of the pool (usually 4.5 feet deep) to do my workouts in, near the pool ladder and bring in some "resistance" dumbells that they provide. They're somewhat bouyant and provide a lot of resistance when you move your arm through the water. I play around and don't care one bit if anyone thinks it looks silly — I'm having oodles of fun and getting a great workout, practice balancing and stretching as well as letting my mind zone out for awhile. I can't tell you how much I enjoy it, how much my joints enjoy it and how much better my balance and strength have increased. I even have muscles on the bottom of my feet now from doing tiptoes and bouncing on the balls of my feet in the water! Muscles that help with balance are developed this way. I usually spend 1 1/2 hours doing this and plan to step it up since it's too hot to go walking outside here (about 95 deg. but feels like 105). And it's a great way to get away from my apartment and among other people which lifts my spirits. The fact that it is only a 5-10 min. walk from my apartment is great. Find something — a public pool or club with a pool as close to where you live as possible. I belong to a club that charged a $90 initiation fee and about $28 per month. It is on a month-to-month basis and I can cancel it any time with notice. But since it's something I can do no matter what the weather, and because it's so close, I would just make adjustments elsewhere in my budget. Good luck!