March 5
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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I’m going to apologise straight out for not including any fancy graphics, pictures, memes. I don’t know how to do them so I’m just going to write my piece.
The theme for today is supposed to be “Cannot achieve goals with exercise alone”. Last month Summer discussed the fact that “goals” can be all sorts of things, not all about weight loss, so I’m not going to use that header.
I am looking at “What constitutes exercise and what does it do for us?”
From the NHS website:
"Step right up! It's the miracle cure we've all been waiting for.
It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%.
It's free, easy to take, has an immediate effect and you don't need a GP to get some. Its name? Exercise."
The UAC “rule” is 20 minutes of intentional exercise, this fits well with most guidelines issued by various authorities.
The NHS here in the UK suggests:
Physical activity guidelines for adults aged 19 to 64:
Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.
Adults should aim to:
• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
• spread exercise evenly over 4 to 5 days a week, or every day
• reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
• several short sessions of very vigorous intensity activity
• a mix of moderate, vigorous and very vigorous intensity activity
I have found lots of articles on line with similar suggestions.
Our 20 minutes rule should be achievable by most people most days, it’s not competitive, you don’t have to run, lift weights, hike up mountains, it doesn't even have to be 20 minutes all at once, 2 x 10 minutes is OK providing it is intentional.
I also want to introduce the concept of NEAT (Non Exercise Activity Thermogenesis). I read a thread about this a couple of years ago while I was still in the losing weight phase and it is a really useful idea, especially if you have difficulty getting in your “exercise”.
What it boils down to is quite simply – move more. Find ways to increase your daily activity and it will boost your calorie consumption. Take the stairs not the lift at work, drink lots of water and make lots of trips to the loo. Walk through to your colleagues’ office instead of phoning or emailing them. At home take the laundry upstairs in several small loads. When you’re out and about find small ways to walk more. Keeping active might even reduce the opportunity for that sneaky snack to attack you.
When we are overweight and are struggling to walk, climb stairs etc we find sneaky ways to be more efficient, try to reverse these habits and be less efficient.I went out for the day recently and found myself having to wait for a train that was running late. Everyone else was standing but I walked back and forth along the platform. A 15 minute wait can translate into 2,000 steps. I have mentioned before my “bus stop exercises”, when I find myself waiting for a bus – walk around, swing your arms, punch the air, do some leg curls, knee lifts. (My boyfriend gets embarrassed but I tell him to pretend he doesn’t know me.)
What can you (or do you) do to increase your non-exercise activity? Where can you insert 2 minutes of movement? Waiting for the kettle to boil? Coffee to brew?
Share your ideas.
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@lesdarts180 great topic.
• a walk round the house during ad breaks is good for me, and it stops my knees seizing up from long periods of sitting in the evenings.
• park further away from venues
• have an extra few turns round the shopping centre;
• park at the far side of the car park.
There are so many ways to up your NEAT!!! 😂4 -
Saturday Mar 5
Exercise: Yes - 30 minute dog walk
Tracked all: Yes
Calories under: Yes
(0 pass days used)3 -
6 km running, no tracking3
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Saturday
Exercise: 60 min
Tracking: complete
Calories: under
pass 0/3 taken4 -
@lesdarts180 - your post is so important! Every bit of movement is good for our hearts and muscles! We keep a big pantry in our basement and when hubby says “the next time you go downstairs, bring up some ___” I try to get up and just go get it as a way of getting in a little extra motion. And with gas prices increasing, I’ll be looking at biking more places. Not only will it save money and burn calories it’s better for the environment. I know you take your bike to run errands. I live pretty far out in the country to make that practical, but I should be able to figure something out.4
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Thanks @lesdarts180 for such a great opener!
I really like this NEAT concept and hadn’t heard about this idea before (but it makes total sense).
What can you (or do you) do to increase your non-exercise activity?
I have been trying to increase non-exercise activity by walking everywhere I can instead of always relying on a making these quick trips by car. An added benefit is that I am carrying the groceries in a backpack and that has an exercise effect as well. It is cold and, at times, really snowy here, but it does feel good to run errands this way. I had struggled with doing any outdoor activity without the dog as he needs so much walking. But the reality is, I can’t take him if I am doing to be going into any shops: he can’t be left outside and he can’t come in. I have turned a corner this week on this (it has been weeks of struggle with myself) and my #WalkingTowardsSpring challenge is helping me get out.Where can you insert 2 minutes of movement? Waiting for the kettle to boil? Coffee to brew?
- One thing that has helped me (and I started this a few months ago as a new “daily habit”) is to put on my socks and sneakers upon rising from my bed. Yes — even with my pajamas still on! I have a terrible amount of pain in my hands and feet in the morning (severe RA) and has helped me be more open to being more active. Then I do pace while the kettle boils, and again while the teapot steeps. This has helped me so much. The more I move, the quicker that stiffness/pain dissipates (usually).
- I started putting music on while cooking and dancing away instead of simply standing. So many steps accumulated this way plus it makes light work of sometimes tedious tasks. I am much less sore from simply standing.
- I have a prompt set up in an app (Canadian: ParticipACTION) that reminds me to walk for 10 minutes, do 10 pushups (mostly counter pushups for me), or do 10 squats. It is amazing how much more activity that has helped me cause for myself.
- My Apple Watch will prompt me to “stand up” if I haven’t within the hour and when/if it does, I set the watch timer and walk for 2 minutes. I used this on my Fitbit before I had the watch and it sure did help.3 -
Did I exercise for at least 20 minutes? Yes walked and gardening
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank?yes4 -
✅ Exercise: 84 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
🥳 Congrats 🥳 Some more people with 3 x yes👌🏻
@jjjcat
@Caramel_Apple
@Lessennan
👍🏻 Bravo for posting no matter what👌🏻
@Winner_in_Life
Consistently making the effort to move more is definitely a good step to take.
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Yes x3 xox3
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Exercise ✅
Calories ✅
Tracking ✅
Pass days used 03 -
Mar 5
Exercise: Yes
Tracked: Yes
Calories: Yes
(0 pass days used)4 -
✅✅✅
0 pass days used
Great idea for an opener Today. I love the concept of neat and the more I move the more I am energized to move. Just being back in the office and walking from the parking lot and walking in the building definitely has me more active than working from home.3 -
Did I exercise for at least 20 minutes? Yes, a 65 minute trail run.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
✔︎ 20+ mins exercise (1hr 25 min walk)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (☘️=3 ✔︎'s, 🏴☠️=pass):
☘️-☘️-☘️-☘️-☘️-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
Passes used = 0 / 3
Habits I'm continuing to track this month:
✘ Morning meditation (have had a few blips in my morning routine… hoping to get right back on track!)
📿-📿-📿-✘-✘-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
✔︎ Drink >64oz water
💧-💧-💧-💧-💧-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
3 -
✔️✔️✔️
0/3 pass days used2 -
Mar 5:
✅✅✅ exercise today was a 5 mile walk outside! It got up to 74(F) here! Woohoo! I wanted to do an #icecreamwalk , but thought that after not walking that far all winter, I might want to ease back into that long distance. Lol.
Terrific post @lesdarts180 !! Thank you!
At work, we have 5 different parking lots. I park in the farthest corner of the farthest parking lot, on the opposite side of the building from where my desk is...... and it can take 15 mins to get from my car to my desk! I will also often walk to the other side of the building to go to the restroom.... again, it's just to get in more walking/steps.
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March 5. 1 pass days used
Did I exercise for at least 20 minutes? Fitbit says I got 57 minutes of activity. Spent time chasing my granddaughter around 😁
Did I stay within my calorie budget for the day? No. I was a little over
Did I keep track of everything I ate and drank? I am thinking no because I had a few bites of things at the basketball game.
Had a wonderful time today with my grandkids.5 -
✅ Exercise: 30 minutes walking (against or with a 30-40 mph wind for extra resistance today!)
✅ Calories
✅ Tracked
0 pass days used ( )
A couple of months ago I watched a health related TED Talk. About 10 minutes into his talk he asked everyone to get up. He explained how beneficial standing is compared to sitting, even if it is only to get up for awhile and then sit back down. I realized there was no reason I should be sitting at the computer watching these things for extended periods-- I decided that whenever I am watching TV, videos, or Netflix I will stand and move around. I haven´t sprung for a standing desk to do this at moments like now when I am writing and reading on MFP, and don´t know that I will, but at least I am almost never sitting anymore when I watch Netflix or YouTube. Last week I watched a YouTube health related video where the presenter appeared to be rhythmically swaying. I think she was on a treadmill walking, although I could not see the treadmill.
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Date: 03/05/22
Did I exercise for at least 20 minutes 👍🏻
Did I stay within my calorie budget for the day 👍🏻
Did I keep track of everything I ate and drank?👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
March goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (4 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging3 -
March 5
✅✅✅
Today's exercise was a stretch routine.
I actually considered a home treadmill desk setup last year. Who knows, maybe this year I could actually make it happen? I would have to get a treadmill first though.5 -
✅ Exercise
✅ Calories
✅ Tracked
0 Pass Days Used3 -
yyy3
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Did I exercise for at least 20 minutes? Yes a morning walk / jog for an hour
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I find it fascinating now that I have an Apple Watch that of the three rings activity app - the one I fail to complete most often is the stand ring. With the UAC activity basis getting the movement and activity rings are easy. But standing up once an hour is a challenge! And it’s so basic I’ve really tried to focus more on that which does put into perspective just how little we office folks move all day!
5 -
March 4 report: 🦁🦁🦁 (did a LOT of extra walking today - the combined step total for both yesterday and today is what it SHOULD have been if I had actually got my steps in yesterday)
Monthly report: (Documenting consistency (if there is a P instead of 🦁 its a Pass Day; if there is a ✈ I am overseas and [currently assuming] unable to report)
🦁-🦁-🦁-P-🦁-8-7-8-9-10-11-12-13-14-15-16-17-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈4 -
Saturday March 5
✔️✔️✔️5 -
Yes x3. Another way too busy day. One more to go before a break.4
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Did I exercise for at least 20 minutes? 62 minutes Peloton, 30 minutes walking, 10 minutes upper body strength, 5 minutes stretching
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used-1/34 -
Here are my NEAT suggestions:
-Walk/pace while watching TV
-When I think "next time I go upstairs I should grab this item" then I just go then
-Not carrying my laundry basket to the laundry room so I have to walk multiple times from the dryer to the laundry basket
-When I have work meetings virtually and I'm off camera, get up and pace in my office
-Stretching while watching TV4 -
Inspiring post today @lesdarts180, ty! I really should move more. Tried it out today while doing housework: made a few extra trips carrying laundry from the top floor to the basement. I'll try it out this week too.
Yes x 3 today. I was tempted to give in to eating too large of a supper after yesterday's binge but I stopped even though I didn't feel full. I also didn't order the cheesecake slice when sorely tempted. That's the problem with a bad day; it's so easy to have another one, and then another one, and then one more... Happy I fought through it and got back on track right away.
Wk 1 Mar 1-6:☘ 🍀 ☘ 🥵🍀 6
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https://youtu.be/g83v1m2P4_g
