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NIRERIN Posts: 14,705
2/17/20 5:57 P

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Start simple and record where you start. mapmyrun.com will let you map out your route if you don't have a GPS enabled device. If your starting walks are to the mailbox and back, note the distance and note your time. Seems a little crazy, but one day you will look back and be happy you did. I can run about 25 times farther than I could when I started and it's nice to be able to look back, especially when I pass the power pole that used to be my limit. Whatever distance works for you, keep noting your times and distances. As things start to feel easy or usual, increase your speed or your distance. As you feel stronger, consider heading out to a new place to walk.

If you really are struggling, could you make it five minutes twice a week? As in 2.5 minutes out, 2.5 minutes back? Start where you need to and work from there. If you give yourself enough time you could build up to an event (everything from a mile to a hundred plus is out there) and many are walker friendly. 5ks are going to be one of the most popular options, but you will find 2 milers and 10 ks and beyond. Pick an event at least a month or two out and start to train for it. Again, you want to have an idea of how you feel and how you like it first, but many races benefit various charities, so that adds another layer. Training is also something that you can do by yourself, with a friend or with another group and it's an all paces sort of thing.

You can also not like running or walking. Check out your local parks and rec department to see some options out there. My local paper also has a What's happening section that covers everything from birdwatching to clogging, back to polka and tai chi. I live in a bigger city and we have pools that have water aeorbics classes and teams if that is more up your alley. Try something out until you find what you like. Something like setting a goal to meet with a friend once a month and try out a new activity for the next six months is a reasonable goal. If you do it the first time and love it you can keep going back or you can keep trying new things. You can set a more aggressive goal if you would like, or adjust to however you feel comfortable.

-google first. ask questions later.

LORNAANN's Photo LORNAANN Posts: 104
2/17/20 4:58 P

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I have a friend who is a dr of natural medicine and I've been getting advice from him




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MLAN613 Posts: 23,919
2/17/20 6:16 A

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You are dealing with so much! I am sorry.

In addition to the suggestions you have gotten regarding firness, it may be beneficial for you and your husband to work with a Registered Dietitian to help plan a nutrition plan that will help you fight with as much healthy food as possible.

Meghan in Minneapolis, Minnesota, USA


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SHOAPIE's Photo SHOAPIE Posts: 32,523
2/16/20 11:14 P

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emoticon emoticon emoticon



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LORNAANN's Photo LORNAANN Posts: 104
2/16/20 10:18 P

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Thank you Patti



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LADYSTARWIND's Photo LADYSTARWIND Posts: 5,692
2/16/20 4:22 P

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Welcome along on the fitness journey!
I'd suggest you join a Spark Challenge. Under the Tab Community find Challenge Central, then look for the "join challenge" button. it will bring you to a screen with more challenges listed than show on the front page. One of them is for People With Limited Mobility, which will give you options for seated exercises. there are also several Walking Ones.

Spark has them setup as 30 day Challenges. The important point is that even if you start and don't feel the pace is good for you, you can stop where you are until you are ready to proceed...and you can repeat Challenges! I would suggest reading through each days tips and articles though...it can really help with motivation. Unless you choose to share, only you will see your progress.

If you'd rather not have a defined/suggested program, you can always just start with some small goals: An example might be a 10 min walk every day this week. then next week alternate 10 min and 15 in walks, etc as you slowly build up your endurance. IF you get sore, stop, back up after a day off.

You can also find some seated videos that helped me after foot surgery! theres a seated one for Core workout, Upper Body, and even Cardio. I watched the videos first at my computer and tried them. Another option if you can hook a laptop to the TV is to display it on the screen there!

Best wishes on your breast cancer treatments. Be sure to ask them if you are limited in the type of exercise you can do. they might even be able to refer you to a Physical Therapist who can create a more personalized, specific program. I L-o-v-e my PT!! It took me several tries to find someone who I meshed very well with though. And...it takes a committment to actually DO the exercises they give you!!

All the best,
patti

Patti
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings


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LORNAANN's Photo LORNAANN Posts: 104
2/16/20 3:39 P

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Thank you so much. I'm not in a rush hoping for instant results. Looking to make long term life style changes



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WHYSHOSHONI SparkPoints: (15,008)
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2/16/20 1:36 P

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Hello Lornaann,

I’m sorry that you and your family have had these health problems for the last couple years. My hat is off to you for nursing your husband back to health and working towards getting healthy yourself.

It is very hard to break the non exercise habit and not eating well. But it can be done! What finally motivated me after 10 years was my health, high cholesterol in my case. But I refused to go on the meds and set out to lose weight and exercise more. It worked and my cholesterol numbers are all in good range. Health and family seem to be the strongest motivation for most of us.

While exercise is great for your overall health improvement, to lose weight it must go hand in hand with good eating habits. You’ve probably heard the saying ‘you can’t outrun a bad diet’ ... it is absolutely true! So consider what you normally eat and how much of it. Then start making small adjustments you can live with, such as eliminating/ reducing things like salad dressings, butter, oil, sugar, salt, flour, etc., up the amount of fruits and veggies you eat, and limit or eliminate things like pasta, white bread, cakes, cookies, candy, etc.

Walking is an amazing way to start exercising, and benefits are numerous. Start slowly and in small distances, and gradually increase your distance and intensity. Listen to your body! Don’t attempt too much at first, you don’t want to get injured, which would set your progress back.

I’m sure some of the experienced veterans of SP will jump in with more detailed and specific advice.

Just remember, one day at a time and you can do it! emoticon

Edited by: WHYSHOSHONI at: 2/16/2020 (13:42)

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LORNAANN's Photo LORNAANN Posts: 104
2/16/20 12:40 P

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For the last 4 years I have worked 12 hour days at a very sedentary job, I have also cared for my husband who had breast cancer then suffered heart failure because of the cancer drugs. Thankfully he is almost back to normal, but now I am the one battling breast cancer. I was told that if I don't lose weight and move more the chances of a recurrence of this cancer will be higher, I'm still being treated for it now and don't have the energy to do this all again. My problem is I am SOOOOO tired. I haven't moved much in years and have no idea even where to begin. Looking for ideas to get me started so I can build up some strength and stamina. Any thoughts would be greatly appreciated




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