Activity Challenge for Sedentary/Beginners That Wants To Get Moving

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  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
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    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
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
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    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
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
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    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
    tiabirdie56 Posts: 3,978 Member
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    ▪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
    tiabirdie56 Posts: 3,978 Member
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    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
    threewins Posts: 1,455 Member
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    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
    threewins Posts: 1,455 Member
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    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
    tiabirdie56 Posts: 3,978 Member
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    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
    threewins Posts: 1,455 Member
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    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
    tiabirdie56 Posts: 3,978 Member
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    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
    threewins Posts: 1,455 Member
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    @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
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
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    @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
    threewins Posts: 1,455 Member
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    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
    tiabirdie56 Posts: 3,978 Member
    edited November 2019
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    ●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
    threewins Posts: 1,455 Member
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    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
    tiabirdie56 Posts: 3,978 Member
    edited November 2019
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    *wake up/5m✔
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *hip realignment✔
    *balance exercises✔
    *lateral walk✔
    *bodyweight workout✔
  • threewins
    threewins Posts: 1,455 Member
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    60 minutes at a setting of 10. I "travelled" about 10.5 km.
  • threewins
    threewins Posts: 1,455 Member
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    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
    threewins Posts: 1,455 Member
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    Back on the treadmill.
    2 minutes at 6 kmphr
    28 minutes at 5 kmphr
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited November 2019
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    ▪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✔

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