Rebuilding a modest exercise habit just for health

[Glenda]

I've enjoyed excellent health for decades and give all the credit to exercising every day on my treadmill for 40 minutes, walking at 2.7 mph while reading.  But finally my habit fell apart after I got shingles and fell when I was walking fast in a store &  I stepped on a wet sanitizing  wipe and my feet slipped right out from under me.   ( Very short legs going 2,7 mph is faster walking than a tall person going more mph).  Anyway,  for the last  3 days,  I have walked for 15 minutes @ 2.3 mph, which is faster than a stroll.  

         A plan is to at least step on the treadmill every day.  Maybe you could join in and we could report weekly or something?   I tell myself I will walk at least 15 minutes.   By the way, I'm 79 now.  I also have a recumbent bike and a rowing machine.  I can't read and row though.  I think everyone should have a treadmill and if you are only going to walk on it, not run, it doesn't need to be expensive.  Pre-owned is fine.   I don't ever exercise outdoors because it is too hot, humid,  and buggy in the "greater Houston" area.    

[Glenda]

I'm learning again that  exercise must come FIRST in the morning.  Otherwise it can easily just be forgotten about or shuffled off the schedule.  It isn't as important as all those other things you need or want to do.  The only exception I can make is about 7 minutes to put on makeup.    Makeup for a woman is a FIRST thing also because then no matter what comes up she can say ok let's go do that, rather than need to screw around 30 minutes getting ready first.  Besides it is important for her self image, even if she never goes anywhere.  I'm beginning now to remember to just get my coffee, spend 5 minutes doing makeup,  & get  the newspaper  and go to the treadmill without thinking about it so much.  This is progress getting back to my exercise habit.   I did 30 minutes easily enough but too late realized I should have put on the fast music.  That helps me lots.  Also remember I am really short so my 2.3 mph would be a stroll for you but with my short legs it isn't as bad as it might seem  and I always walk uphill. (uphill uses more calories with less effort for me than walking faster).

[Glenda]

I failed to do my 30 minute walk today!  I don't know what happened.  I think I just got distracted.   It isn't a ha bit yet.  Routine is so important.  I'm going to make a note to myself for tomorrow.

[Glenda]

I did walk Friday and today I was surprised that  my regular  recent speed of 2.3 mph seemed slow. !!!!   I think this may be progress, but I do have a written reminder to get on my treadmill EARLY.   It is easier for me then.   It isn't an automatic habit again yet. 

[Glenda]

Today my usual speed seemed fast enough, I woke up tired.  The Massachusetts Institute of Tech. did a sleep  study in India which concluded that there is no positive benefit in sleeping longer.  You have to manage better quality sleep somehow or TAKE A NAP.   I take naps. " Naps improve productivity, cognitive function and psychological well being."

[Glenda]

Monday:    I did my 30 minute walk.  It was hard.  It seems like it should be getting easier, but not yet at least.  I even went a bit slower.  Maybe too much drinking yesterday.  But I had a GREAT lunch my son-in-law cooked.  Delicious.  Amazing!

[Glenda]

Tuesday:  I wish I could tell you exercise was getting easier.   Honestly, it isn't yet.  Even with music on today I was still watching the clock and I even walked  slower the last 10 minutes.  (2.2 mph)   Pathetic right?    Oh well, at least I have my 5000 steps now at noon.

[Glenda]

Wednesday  I walked 31 minutes accidentally.   I guess I should start walking a bit longer or faster?  

                          Everyone has a dozen bottles of hand lotion.  Right?  Your feet are probably desperate for it.  I bought 3 pairs of "ped" sock things today so I could put lotion on my feet every night for a while. I put it on early at 5 pm.    Don't let anyone talk you into foot lotion even if they say it is better because you will still have a dozen bottles of hand lotion wasted.

[Glenda]

It occurs to me this morning, I believe my habit is almost really already REBUILT.  It has been a month.  I didn't google how long it takes to build a habit but I guess a month is enough.  If anyone has been doing this with me, what do you think?   I'm not walking as long or as fast as I was last year, but at least I don't have ti think about doing it.  Last year I was walking 2.7 mph for 40 minutes. ( I am short with short steps so a taller person could go faster with the same effort don't forget.)   I guess it is time for me to stop posting.   Thanks for your encouraging "views".

[Glenda]

Saturday..8/7...........I googled and they say it takes longer than a month to rebuild a habit.  It does help that I say to my self...."Well I have to go do my 30 minutes".   And besides it WAS 40 minutes & faster.    

           My daughter made such a helpful suggestion to me, I'm going to share it, even though it is off subject here..................  Instead of saying to myself  "Can I get rid of this (clutter)?  I should say, "Do I NEED this? (junk).  Somewhere else someone mentioned, "How many coffee mugs do you need?"   LOL  I think todays exercise will be climbing my ladder and emptying out the top shelves of my kitchen cabinets of stuff I don't need.  ridiculous!  (I already did my 33 minute walk)     

[Glenda]

I walked early today because Crystal and I have lunch together every Sunday.  Today was the second time I've had to turn on the treadmill, which starts off very slowly, and dumps Bailey off.  He gets back on when I turn it off and  get off. I think he is avoiding being on carpet???  I haven't missed any days.  I ate so much junk food yesterday, I gained weight.  

[Glenda]

I DID get on my treadmill today ....and the electricity went off.  After 5 hours I started searching for flashlights and batteries, candles etc.  And this was after I had to get Bailey off the treadmill.!!  I decided he just wanted something other than carpet to be on so I put a big piece of rigid insulation on the floor for him.  He may still be  on it.  It isn't a good excuse but for lunch I had all junk food during this power outage.  And I don't like to exercise in the afternoon.    I was afraid to fan in and out the door and lose any of my air conditioning since the power might not have ever come back on,  I'm happy now.  I have a brand new battery powered lantern if I need it.  I need more flashlights. just for security  feelings.  The sub-tropics are IMPOSSIBLE with out power  I swear, except in winter maybe.

[Glenda]

 Monday afternoon.  I walked from 2 to 2:30 PM.   I think Bailey is beginning to learn he only has to get off the treadmill for a short while..  I see other people walking outdoors some, and I admire them for trying to improve their health or weight.  But it is 100 degrees on my thermometer outside.  (3:30 PM now) Horrible.

[Glenda]

Even though DUCKDUCKGO said a habit took longer than a month to make,  I am well on the way for sure.  I automatically go get on my treadmill first thing, knowing I MUST get my 30 minutes out of the way.  That is partly because I don't have the air conditioner on upstairs and it might get hotter up there  later.  We have a heat advisory today of 105 due to the humidity level.  It shouldn't really make any difference as long as you stay inside in air conditioning.   LOL   I haven't missed any days of doing my 30minute walk.  I'm not at all willing to increase the minutes or speed though.  But in case anyone might be doing this along with me, remember I'm  79 !  I'm amazed to still be so healthy.

[Glenda]

Have you ever gotten really disgusted or just tired of you hair and chopped a lot of it off.  You don't care at all or worry what is going to look like AT THAT MOMENT.  But later......   well surprisingly for once it didn't turnout so badly.   I had to do something with it because I need to shop for better silver polish.    What I have is so lame.  Worthless.   I just have 2 cups my son-in-law could probably sell if I clean them.

                   I was lucky.  Don't chop off too much of your hair.  I was lucky about the color too.  I bought a bunch of toners all different colors, slightly.  Each time I bleach my hair in the next months will be a surprise, good or bad.   No one ever sees it hardly anyway. 

[Glenda]

You can google 33 health benefits of a daily 30 minute walk.  It can reduce heart disease & stroke by 35% and diabetes by up to 40%.  I hope some of you reading this have built a 30 minute walk habit with me.    

[Glenda]

After a 30 minute walk your body is warmed up and you can stretch.  If you can touch your toes WITHOUT BENDING KNEES, your fitness level is judged to be GOOD.  (I can't)  If you can touch the floor with palms flat, that is EXCELLENT.  If you can reach your ankles that is fair.  A stretch shouldn't take much energy.  It is supposed to be slow and steady.  However far you can go, hold it for 15 - 30 seconds.  Maybe we can eventually touch our toes again?  I haven't missed any days yet in my 30 minute walk habit.  I'm just going to add this stretch to it.

[Glenda]

Just out of curiosity you might want to just bend over and slowly gently see how far you can reach down without warming up.  Then the second time do it after you are "warmed up" a bit.    You might be better or not,  but eventually we should get better.  I don't think I was better. You might want to bend your knees, but not allowed.    At least I DID do my 30 minuted walk,  and  looking at my first few posts here, it is obviously lots easier for me now.  

[Glenda]

Tuesday I finally did my 30 minute walk and one stretch at 6:30 PM, only because I've been doing so well and I didn't want to screw up my perfect record.  I got involved with my new Kitten (I'm considering the name "Leo").  During the night tiny Leo, 11 weeks old,  knocked a HUGE mirror off the fireplace mantle onto the hard marble  floor,  right in front of it,  breaking part of the fire screen.  The mirror is sort of torn loose from the frame and is a wreck but the glass didn't break. I didn't hear a thing in the next room.  (The mirror was leaning against the wall up there.)   It was probably traumatic for the kitten.  I don't know where he is since he wasn't locked into that room. ???  I must be doing everything wrong.  But he has fresh kitten food and water in there in the middle of the room in front of the carrier that he chose to get back into yesterday afternoon.      In case anyone is trying to do toe touches with me..............I can get my finger tips about 2 inches from the floor 8/17/21.  That fitness level is considered "fair".   Seems like that would be flexibility level rather than fitness.  Don't you think?

            The animal shelter where I adopted Leo was having a "special" yesterday.  Usually they charge $100. for a kitten, but yesterday was "NO charge"!!!    I didn't even know.   I have paid them plenty in the past though, taking feral cats I trapped there to be neutered. Yesterday  was easier to do because I took all Bailey's papers showing his current rabies shot.  If you go they want that on any animal in your home.  It was such a good guess I made.

[Glenda]

Exercise of any type is essential for better health.  I doubt it ever helps anyone to lose weight for 2 reasons.  Our bodies are  great at adjusting and use about the same number of calories no matter what we do, and people who exercise to lose weight usually eat more and don't lose weight.    However a long time ago I asked DUCKDUCKGO what was the one best but minimal strength training exercise I could consider doing.  The answer was "Sit to Stand" exercise.  If you google that, there are many entries.  Never did get started doing that.  Maybe we should do that, for its many benefits and also consider flattening our stomachs by doing 2 similar varieties of crunches.  Both are done on your back with your lower legs on a chair parallel to the floor.  In one you lift your back off the floor about 30 degrees.  In the other, called a reverse curl you lift your hips off the floor 2 - 4 inches.  Then you have worked the upper portion of abs and the lower portion also.  Then we  would develop a flat stomach if we are not too fat.     Should we add "sit to stand" and crunches to our one stretch?  Is that way too much exercise after a 30 minute walk?  Maybe just do the stretch every day,  and the sit-to-stand and crunches  in the afternoon on alternate days.  Or maybe it is too much?   Does anyone think this would be worthwhile?  Maybe figure out how many minutes the standing and crunches would take would make it easier to commit to?   Someone express an opinion if only I shouldn't even be mentioning this since I don't believe this helps to manage weight?

[Glenda]

You can do a toe touch stretch, 10 sit-to-stand exercises and 20 crunches in less than 3 minutes after you have warmed up by the 30 minute walk. If you don't want to do a 30 minute walk you can warm up by 15 or 30 seconds of walking in place.  (That is what  a woman in the video did.)  3 minutes added to the 30 minute walk doesn't seem very significant to me and the exercise supposedly has many benefits.   Experts don't want you to do crunches every day though.    Can you touch your toes?