Activity Challenge for Sedentary/Beginners That Wants To Get Moving

tiabirdie56

Saturday
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
~Nice little easy workout. Lots of stretching and functional exercise.
•rotator cuff exercises✔
•9m seated arm/shoulder workout✔
•5m balancing lower body workout wo/band✔
•full body stretch✔
•torso rotations✔
•Day 16
Plateau Busting~optimize workout plan✔ meal planning✔ stress less✔

@Annie_01, doesn't matter how slow, matters that you did it!👏

tiabirdie56

Sunday's plan~
*3m@/ITband stretch X 3 /twice daily
*knee exercises
*mild stretching
*balance exercise
•Day 14
Find 10~walk instead of driving
•Day 22
Jumpstart~ Back and chest~ I'll do as much as I can, my shoulders may need rest today.
•Day 22
Plateau Busting~reward day

LAT1963

Tia you're setting a great example.

tiabirdie56

@LAT1963, Aww, well thank you. I'm trying to at least get back to the level of fitness I had early this year, before adrenal fatigue. I just learned this past Summer that it causes muscle weakness. Specifically, instability of the pelvis and knee. All of my muscles are weak though. I'm not used to that.

tiabirdie56

Sunday~
*wake up/2m
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~❌
*bonus~10m march if knee allows~nope❌muscles not strong enough. Maybe I should call this the marching test? and try it once a month?
•Day 14
Find 10~walk instead of driving✔
•Day 22
Jumpstart~ Back and chest✔
•Day 22
Plateau Busting~reward day✔bought a bouquet of 💐flowers

tiabirdie56

Monday's plan~
*wake up/❌
*3m@/ITband stretch X 3 /twice daily
*knee exercises
*mild stretching
*balance exercise
*walk~

•Day 15
Find 10~stand more
•Day 23
Jumpstart~ core/standing abs workout/14m hip figure 8 video
•Day 23
Plateau Busting~watch your water~Not doing a great job so far. I haven't had 1 cup of water yet. There's a chill in the house.

tiabirdie56

Nope. I debated yesterday evening whether or not to rest today. My body won. I was tired. Today's plan will be for Tuesday.

Monday's plan~
*wake up/❌
*3m@/ITband stretch X 3 /twice daily
*knee exercises
*mild stretching
*balance exercise
*walk~

•Day 15
Find 10~stand more
•Day 23
Jumpstart~ core/standing abs workout/14m hip figure 8 video
•Day 23
Plateau Busting~watch your water~Not doing a great job so far. I haven't had 1 cup of water yet. There's a chill in the house.

tiabirdie56

Tuesday
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~❌ did lateral walking and step touches instead. Need to work on strengthening and stabilizing my knees and hips.
•Day 15
Find 10~stand more✔
•Day 23
Jumpstart~ core/standing abs✔ workout/14m hip figure 8 video✔
•Day 23
Plateau Busting~watch your water✔
~~~~~~~~~~~~~~~~~~~~~
•Wednesday's plan~
*wake up/
*3m@/ITband stretch X 3 /twice daily
*knee exercises
*mild stretching
*balance exercise
*walk~30m interval walk
*bonus~ boxing jabs, step touch, lateral steps
Challenges~
•Day 17
Find 10~10m wake up workout
•Day 27
Jumpstart~ lower body strength
•Day 21
Limited mobility~move at your own pace

EsGmaAli

Doing the work and feeling energized!🏋️🚶‍♀️

tiabirdie56

Wednesday~
*wake up/2m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~30m✔
*walk~30m interval walk video✔
*bonus~ boxing jabs, step touch, lateral steps/4m✔
Challenges~
•Day 17
Find 10~10m wake up✔ workout(deadlifts, leg curls, hip realignment)✔
•Day 27
Jumpstart~ lower body✔
•Day 21
Limited mobility~move at your own pace✔

🎀 🎀 🎀 🎀

Thursday's plan~
*wake up/
*3m@/ITband stretch X 3 /twice daily
*knee exercises
*mild stretching
*balance exercise
*walk~
*bonus~ boxing jabs, step touch, lateral steps
Challenges~
•Day 13
Find 10~ clean to get lean
•Day 21
Jumpstart~ long & lean stretch
•Day 11
Limited mobility~ deep breathing & meditation

tiabirdie56

Thursday~ Did not follow my plan. I had something on my mind that was causing me stress. I did laundry and grocery shopping. Did some stretching, deep breathing and meditation. Friday's plan is Thursday's plan.

tiabirdie56

Friday
*wake up/2m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~❌
*bonus~ boxing jabs, step touch, lateral steps❌
Challenges~
•Day 21
Limited mobility~ deep breathing & meditation✔

Saturday & Sunday~
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~❌

tiabirdie56

October 21~ 23
▪Monday~
Rested today.
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*hip realignment✔
*mild stretching✔
*balance exercise✔
*walk~❌

▪Tuesday~
Rested today.
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercise✔ - balancing LB workout w/band❌
*walk~ ❌

▪Wednesday~
Rested today.
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*hip realignment✔
*mild stretching✔

tiabirdie56

▪Thursday •10/24
*wake up/10m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercise✔
*bonus~ balancing LB workout w/band✔
*walk~ 30m✔
*bonus•knee stability(quads-hamstrings)~ step ups✔/step downs✔
Challenges~
•Day
Find 10~ clean to get lean✔
•Day 19
Jumpstart~ core✔
•Day 22
Limited mobility~ bite sized fitness✔

tiabirdie56

Friday~
*wake up/10m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercise✔
*walk~ 12m quick walk for quad strength ✔
*bonus•
Challenges~
•Day 22
Find 10~ jumping jacks?❌
•Day 30
Jumpstart~ full body dumbbell & bodyweight workout❌

threewins

So I had 3 1/2 weeks at other accommodation, and it's too far from the gym. But I'm back, taking it easy at the start.

Walking
6 minutes at 5.0 km/hr
6 at 4.9
10 at 4.8
2 at 4.7
6 at 4.6
6 at 4.5
6 at 4.4
6 at 4.3
6 at 4.2
6 at 4.1
5 at 4.0

I'll increase the speeds tomorrow, just by a little bit.

threewins

Walking and running
6 minutes at 5.1 km/hr
Walking
6 minutes at 5.0
6 minutes at 4.9
6 minutes at 4.8
6 minutes at 4.7
6 minutes at 4.6
6 minutes at 4.5
6 minutes at 4.4
6 minutes at 4.3
6 minutes at 4.2
4 minutes at 4.1

tiabirdie56

Saturday~Rest
*Full body stretching

Sunday~ Rest
*wake up/2m
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises
*mild stretching✔
*hip realignment
*balance exercise

Monday~
*wake up/❌
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment
*balance exercise✔
Challenges~
Find 10~ jumping jacks~100~(w/45sec rest for knee)~20 X 2~ 40~20✔

threewins

Walking and running
6 minutes at 5.2 km/hr
6 at 5.1
Walking
6 at 5.0
6 at 4.9
6 at 4.8
6 at 4.7
6 at 4.6
6 at 4.5
6 at 4.3
6 at 4.4
4 at 4.2
The exercise is relatively easy right now, that's likely to change in less than a week.

tiabirdie56

threewins wrote:

The exercise is relatively easy right now, that's likely to change in less than a week.

@threewins, because of the weather?

threewins

@tiabirdie56 I'm going to the gym, and taking things really easy at the start. But I want to increase speed by 0.1 km/hr per day which means that because I'm not fit or particularly muscular it'll be too fast for me soon. Then I'll be increasing by say 0.1 every 5 days.

Also I'm going on holiday in 4 weeks which means I'll lose the majority of my fitness because it's a 5 week holiday.

tiabirdie56

@threewins, you don't have to lose your fitness while on holiday. Walk whenever and as often as you can, and you can also do chair exercises.
I have been doing these PT exercises for my knee, but they are general body strengthening exercises. Do these and some upper body seated exercises and you will get stronger. They can be done anywhere and they work. I have gotten so much stronger since I started them.

Link to: Knee Pain Explained

threewins

Thanks for the link tiabirdie

I was a bit sore today so I used the exercise bike for an hour at setting 8.

Yesterday on the treadmill I ran/walked
6 minutes at 5.3 km/hr
6 at 5.2
6 at 5.1
Walking
6 at 5.0
6 at 4.9
6 at 4.8
6 at 4.7
6 at 4.6
6 at 4.5
6 at 4.4
3 at 4.3

tiabirdie56

●Tuesday~
*wake up/10m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*bonus• jumping jacks~100✔

●Wednesday~
*wake up/❌
*3m@/ITband stretch X 3 /twice daily,✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*1s/15r each of calf raises, hip flexion & extension, torso rotations


●Thursday~
*wake up/10m❌
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercises✔
*lateral walk✔

●Friday~
My usual dailies and a full body strength training workout.

threewins

Today I am still sore so I'm using the exercycle. I'm kind of preferring it to the treadmill because I can mentally switch off, which I can't do with the treadmill.

Anyway, 60 minutes at setting 9 (highest is 25).

tiabirdie56

*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercises✔
*lateral walk✔
*bodyweight workout✔

threewins

60 minutes at a setting of 10. I "travelled" about 10.5 km.

threewins

So both exercycles have a fault where they suddenly become easy to pedal, then the resistance becomes hard again. I'm back on the treadmill again. Anyway, I did 60 minutes of varying types of exercise.

threewins

Back on the treadmill.
2 minutes at 6 kmphr
28 minutes at 5 kmphr

tiabirdie56

▪Sunday, Nov 3rd~
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercises✔

▪Monday, Nov 4th~
Rest~ a day of food prep & cooking
*wake up/5m
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises❌
*mild stretching✔
*hip realignment❌
*balance exercises❌

▪Tuesday, Nov 5th~
*yardwork~ 2hrs✔
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily(1)
*knee exercises❌
*mild stretching✔
*hip realignment✔
*balance exercises✔