Pre-Challenge Activity #4: Exercise Plan

kaliswalker

🗬In thinking about pre-challenge activities for the 2023 Summer 5% Challenge, in the last activity we discussed meal planning. Anytime you think of a healthy lifestyle there are two things that are usually mentioned, healthy eating and exercise. Since healthy eating was already mentioned, this activity will be highlighting the importance of exercise as you plan YOUR journey.🗭

🤔❔I started researching by asking Google:
'What is the best exercise plan for healthy lifestyle at any age?'
Here is the first answer that was received:
Which exercise is best for healthy life? A combination of aerobic (walking, swimming) and strength training (weights) is best. Walking is one of the easiest activities to start. You don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day.

🔍I looked further at the answers and found recommendations - by the Centers for Disease Control and Prevention and this article has guidelines, no matter what age you are. Here is the link:
https://www.cdc.gov/physicalactivity/basics/age-chart.html

📼There are endless videos (many of them are free) on sites like YouTube that deal with almost any type of exercise/physical activity that you can think of from 'Couch to 5K' to Chair Exercises.

Remember, a healthy lifestyle (like almost anything else in life) must have balance. The only one that knows your body is you. The only one that knows how you are feeling is you.

If you are not used to exercise and don't know where to begin - how about just getting up and walking around the house? Once you are comfortable doing that, perhaps walk around outside of your house, down the driveway, to the mailbox, down the block. No matter what you do, getting up to move will be so good for your body and it will help you feel accomplished once you are done.

In addition to planning your personal exercise plan, why don't you take a look for your sneakers? Are they in good shape? Do they need to be replaced so you will be comfortable when walking/moving? Do you have a water bottle handy? Do you own a step tracker? Do you use it? If you like to go outside to walk it's Summer! Do you have the appropriate outerwear that will ensure you aren't too hot/too cold?

> > > > Of course, any and all of these recommendations NEVER EVER supersede recommendations from your healthcare provider. We are all individuals and are all at different stages of life (and health) which sometimes dictate what we can and can't physically do. If you are under a physician's care and are unable to exercise or you must limit your exercise to accommodate your specific needs, there is absolutely no reason why you shouldn't continue following your doctor's orders! < < < <

📓Your assignment: PRE-CHALLENGE ACTIVITY #4: Exercise Plan - What exercise plan will YOU follow for YOUR healthy lifestyle journey? Think of what you can easily commit to in a day and commit to that. For a few days a week, consider doing ‘just a little more’ if you can to challenge yourself.

Feel free to add your comments below outlining your exercise plan for a successful 2023 Summer 5% Challenge (if you blog, you may add the link to your blog here or you may simply wish to copy/paste your writing here - or do both!), but please consider sharing!!

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PLEASE NOTE: The Seasonal 5% Challenge Teams are very active. You will be expected to participate to the best of your ability.

ALL challenge weeks run from Saturday through Friday - you will be expected to record your exercise and Living the Good Life points based on weekly Challenge Themes. You are expected to record these points daily or at least as often as you can during the week but no later than 11:59 pm each Friday (your local time). In addition, you are expected to weigh in one time per week by 11:59 pm every Saturday (your local time). Your individual team leaders and/or team mates will help to answer any and all questions about where to record your points.

🔮Our individual Summer 5% Challenge Teams are currently being set up.

✉️You will be invited to your individual team soon, in enough time to get to know your team leaders and team mates. Until then, get to know some of the Challengers that will be participating right along with you.

📢Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2023 SUMMER 5% COMMUNITY TEAM often as this will be the best source for up-to-date information.

Previous Pre-Challenge Activities (consider reading/participating in one or all of them):

Pre-Challenge Activity #1: INFORMATION and YOUR INPUT!
Here is the link: https://community.myfitnesspal.com/en/discussion/10891802/pre-challenge-activity-1-information-and-your-input-ℹ️#latest

Pre-Challenge Activity #2: SET SOME GOALS!
Here is the link: https://community.myfitnesspal.com/en/discussion/10891804/pre-challenge-activity-2-set-some-goals#latest

Pre-Challenge Activity #3: Meal Plan https://community.myfitnesspal.com/en/discussion/10891805/pre-challenge-activity-3-meal-plan/p1?new=1

Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)

Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)

Dgrodis

I am doing 50 pushups a day, 50 squats a day, 5 min. on my bike plus aiming to keep 10k a day or more walking.
I also do yoga and meditation.

joywilson383

I walk everyday for at least 4 miles. I also do kickboxing on Tuesday,Thursday and Saturday.

Lizmossman

My aim is to follow this plan;
Monday - Total Body weight resistence 30min / 1 min skipping building up stamina until I can do 10min
Tuesday - HIIT starting with 20min and building up to 30min
Wednesday - Lower Body weight resistence 30 min and skipping
Thursday - HIIT
Friday - Upper body weight resistence 30 min and skipping
Sat / Sun staying active in garden. cycling and walking
Every day aiming for 7500 steps building to 10000

nbruns83

1. Jog/walk 3 or 4 times a week.

2. Restart Essentrics for flexibility on non-jog days.

3. Weed, weed, weed!

4. Jump rope, starting in the in-between challenge.

mrsjcw2007

Joining our local YMCA for strength training and group classes at least 3x/week

93Turkey03

I will be walking each day.

Sableness

Walk, stationary bike, pool, PT for neck, seated workouts. I have lots of tools; just need to USE them

harvest_fairy

I will be adding more weights and squats into my routine. Along with my regular routine; dance class, Richard Simmons, bike, walking and homesteading/gardening chores.

130StrongerEachYear

Since I have been making the transition from sitting all day and only taking @ 1200 - 1300 steps a day to getting up and moving more. I am building up my activity slowly. I started moving a month ago and my goal for the week starting tomorrow is to walk a minimum of 4600 steps every day. Because for me this is a realistic goal. I am also starting a circuit of floor/body weight exercise. Starting with just a repetition of each exercise of one so my body can get use to the movement and I can get used to the sequence on a realistic basis. I hope to increase the number of repetitions every few days, but I also want to be sure my body adjusts to all these new movements without hurting so much that I stop doing it at all. I believe this is a realistic plan for creating a life long change and not just a short term effort.

paceka2

My exercise plan is already in place. I will be walking Daisy every morning, working up to 1 1/2 miles. I do about 30 minutes of light strength exercises and stretches every evening to relax me before bed. Mondays I meet with my Personal Trainer and work on the equipment at the gym, Tuesday is Mat Pilates, Friday is Pilates Reformer and Sunday is a virtual strength and balance class. I want to add at least one additional class during the week - either live or virtual. I often get on the stationary bike for a few minutes to warm up before my classes.

marg750me

For now walking Milo 3x's a day, 30min stretching

Rejoining Y
1. Find Silver sneaker plan

2. Exerswim morning every other Mon, every Wed, Fri
3. Aqua Zumba morning Tues , Thur
4. Strength, stretching afternoon Mon-Fri

5. Walk every morning

actualbearsss

I honestly just wake up and do whatever I feel like. It could be any of this, without limitation:

• Stretching only
• Yoga (Yoga with Adrienne is my go-to)
• Resistance bands
• Kettlebells (upper or lower body)
• Going for a walk
• Going for a hike
• Bodyweight exercises
• Boxing/kickboxing

I work in mental health and am a huge fan of somatic exercises to work grief, trauma, etc through the body. I have a lot of different options because when my body feels a certain way, I move in a way that pushes those feelings through and away. Punching feels good when I'm mad, so I do that. Weight exercises feel good when I'm anxious, so I do that. In the mornings I try to get some kind of movement in, but I also do any of the above randomly throughout the day as needed to feel more mentally "clear".

Edit: forgot to add my goal for this season: generally "more" overall. I'd like my walks to be longer, the weight I can lift to be higher, etc. I want to be able to comfortably walk a mile, but otherwise general strength improvement will be motivating no matter how small.

Kristen525c

My activity level is currently very low. Like, nearly zero, and when it's above that it isn't intentional. I work from home, rarely leave my house, and don't get many steps in. I live in a rural area and don't have a safe outdoor area to walk, but I do have a treadmill out in the shed (insulated, air conditioned, and with a TV!) collecting dust. My plan is to start small and spend at least 15 minutes per day, 3 days/week walking on the treadmill. As the weeks progress, I will add a little time, speed, and incline. By the end of the 8 weeks, my goal is to be up to 30 minutes/day, 5 days/week. I really want to be able to walk through a parking lot without losing my breath.

melissaaridgeway

This is going to be my first "Fitness Focused Five-percent" challenge. A triple F. Here's my tentative strength training plan:
10 squats
10 lunges
30 second plank
10 pushups
10 situps
Repeat 3x daily

At least 2x a week I'll do 30 minutes of circuits instead of # of repeats. So I go for time instead of amount. I might have to edit this as I work out the kinks.

Wing clippers (with 3lb weights):
15 overhead tricep extensions
15 tricep kickbacks
15 straight arm kickbacks
15 straight arm/tricep kickback combos
15 bicep curls (to stretch out those triceps and also make sure I'm not completely neglecting the other side of the equation)

As I get comfortable with the weight, I'll increase it to 2 circuits a day, then 3 circuits, then I'll up the weight to my 8lb weights go back to once a day and then again up it to 2 and 3 circuits a day. Hopefully my arm flab will be less.... obvious by the time the challenge is over.

Coupled with my 2x week running as well

iLive2Walk

My exercise goals:

1. Walk daily - I take Monty (my pup) for a walk every morning (weather permitting). We usually do a 2-3 mile walk
2. Incorporate some strength training a few days a week
3. Incorporate some flex training; am not a fan of Yoga - but giving Tai Chi a try
4. I've been using the Silver Sneakers workouts (from youtube), and they have been fun and just my pace. I don't qualify for the actual classes (only 63), but will try to continue using these weekly.

sophiesdnthl

I walk between 3.5 and 4.5 miles with my dog everyday. My exercise plan for the week is:
monday: quads, glutes, hips, abs
tuesday: triceps, chest, shoulders, abs
wednesday: calves, glutes, inner thigh, abs
thursday: biceps, back, forearms, abs
friday: hamstring, glutes, inner thigh, abs
I also want to start doing yoga on the weekends.

Buckeye5

I have had a terrible 6 months recovering from Plantar Fasciitis and still have achilles tendinitis. So I haven’t been as active. I need to work my way up.

I’m starting with walking or Elliptical when it’s too hot. I want to say move every day, even if it’s just 10 min. Then I will keep a routine. I have usually worked out at night, but am thinking of trying first thing in the morning this ho around.

I have BODi membership so lots of videos. I am going to add weights. Try some programs to find one for me.

Primalgal

I just ordered some resistance bands that will be here in a few days. My goal is to greatly improve my upper body strength and to tone up my arms a bit. I play golf and am hoping increased upper body strength will improve my game. Good luck everyone!

shirleyd155

My plan is to walk 10 minutes a day, adding 5 minutes more weekly.
I will find strength training exercises for two times a week.

ForeverFitNHealthy

I still have a slight case of plantar fasciitis, so my plan works around that. I have a home gym with different barbells, 5 pairs of kettlebells, dumbbells, resistance bands, oil up bar, squat rack, bench, plyo boxes,TRX, spin bike, so absolutely NO excuse not to do something daily!!! (I need to drill this in my head and not allow what I have and the time I have to go to waste!)

Daily:
- 90 minutes of cardio with walking, spin bike, or kickboxing
- Alternate anterior and posterior muscle groups 6 days a week.
- Bodyweight exercise on Sunday or bands for something to help control my blood sugars on my active rest day.

Kristen525c

kristenchapman525 wrote: »

My activity level is currently very low. Like, nearly zero, and when it's above that it isn't intentional. I work from home, rarely leave my house, and don't get many steps in. I live in a rural area and don't have a safe outdoor area to walk, but I do have a treadmill out in the shed (insulated, air conditioned, and with a TV!) collecting dust. My plan is to start small and spend at least 15 minutes per day, 3 days/week walking on the treadmill. As the weeks progress, I will add a little time, speed, and incline. By the end of the 8 weeks, my goal is to be up to 30 minutes/day, 5 days/week. I really want to be able to walk through a parking lot without losing my breath.

Well...my treadmill bit the dust tonight. Figures I finally WANT to use it and can't. I will have to rethink my exercise plan.

katiecondy1

I am on an exercise plan set up by rehab post surgery. I have added a few of my own and will gradually add more as I feel my knee is ready. Walking is a major part of the plan , so will be increasing my steps as I get comfortable with what I am doing, then push for the next level , but gradually is the key.
I do weights and exercise bands on alternate weeks. Living rurally the journey to town to a club or fitness center just is not feasible. I have set up an exercise room in a spare bedroom and intent to put it to good use.

1AncientSage

My exercise plan is to do more walking, practice my Tai Chi more and to add strength training in the mix. Simply put I plan to move more and intentionally.

15Katharina06

my plan is:

3 times a week i want to go swimming for an hour
in the middle of july i start with 2 times the week additional running of 5 km
10 000 steps a day

ThursLins

Most of my planned activites are 40-60 minutes each.
Line dance, 1d-2x weekly.
Water aerobics, 3x weekly.
Walking, whenever possible.
1-2 rest days weekly.

mkksemail

Pre-Challenge Activity #4: Exercise Plan


Thanks for a thoughtful way to frame an exercise plan, Kali!

This one is easy ... and intimidating for me. Easy because I've maintained a 10k/day goal streak for over 18 mos now.

Intimidating bc I know I need to add strength training and stretching or yoga to my weekly exercise diet ... but I've thought about it for more than a year now, but haven't done it.

I'm going to strive to make some inroads on those areas this summer, while maintaining my daily steps goal streak 🏃‍♀️🏃‍♀️🏃‍♀️✨

On edit -

Well, looking back at Pre-Challenge Activity #1, I wrote this:

My goals and hopes for the challenge are:
(snip ...)
2.) To add strength training and or stretching/yoga to my daily exercise. I really need to do more than walking.

And, looking back at Pre-Challenge Activity #2, I wrote this:

(snip ...)
2.) I will strive to add 1 strength training session, and 1 stretching or yoga session, to my weekly exercise diet. Any length of time! Just beginning and maintaining something regular will be a good launching place to be at, for the next Seasonal 5% jaunt around the world! 🤗🌍🌎🌏🌐🗺️

So I guess I'll do more than 'strive to make some inroads' with adding strength training and stretching or yoga to my exercise diet 😉. I will, more specifically, add 1 of each of strength training sesh, and a stretching or yoga sesh, to my weekly exercise diet. 😄👏✨

Geez, I was already getting a bit fuzzy in my intentions in this regard! 🤣

Cheers!
- mk : (Maine)


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Pre-Challenge Activities
#1 thru #3 :

Pre-Challenge Activity #1: INFORMATION and YOUR INPUT!

mkksemail wrote: »

mkksemail wrote: »

Thanks for posting the history of the challenge, and the link to the SparkTeams blog article. Interesting reading!

(I also signed up at one of the other challenges mentioned, that also migrated from SparkPeople 😎)

Stopping at that point for now. I'll be back for the actual Pre-Challenge Activity #1 👏

Cheers!
- mk (Maine 🌧️☔)

I am back to finish.

(I really did enjoy reading that history, ty for posting it!)

I have been in an 18-mos 10k/day steps goal since Dec 4, 2021 thanks to a really great bunch of people I was lucky enough to stumble upon at Fitbit. We had a daily goal day challenge every day until the day Fitbit killed their challenges and open groups in March 2023 😩😡.

I am here at MFP for the food logging tools (which are vastly better than Fitbit's, btw!). I joined some challenges hoping to reinforce that, bc I need it. While I did manage to lose 30 lbs over about 18 mos at Fitbit (started 6 mos before steps goal streak started), I regained it all plus 5+ lbs more this fall and winter 😬.

My goals and hopes for the challenge are:

1.) To maintain/reinforce food logging habit that I restarted on Apr 30 (May 1?) of this year

2.) To add strength training and or stretching/yoga to my daily exercise. I really need to do more than walking.

Cheers!
- mk

Pre-Challenge Activity #2: SET SOME GOALS!

mkksemail wrote: »

So, I did write my Goals and Hopes in Pre-Challenge Activity #1. Copying it here:

mkksemail wrote: »

mkksemail wrote: »

Thanks for posting the history of the challenge, and the link to the SparkTeams blog article. Interesting reading!

(I also signed up at one of the other challenges mentioned, that also migrated from SparkPeople 😎)

Stopping at that point for now. I'll be back for the actual Pre-Challenge Activity #1 👏

Cheers!
- mk (Maine 🌧️☔)

I am back to finish.

(I really did enjoy reading that history, ty for posting it!)

I have been in an 18-mos 10k/day steps goal since Dec 4, 2021 thanks to a really great bunch of people I was lucky enough to stumble upon at Fitbit. We had a daily goal day challenge every day until the day Fitbit killed their challenges and open groups in March 2023 😩😡.

I am here at MFP for the food logging tools (which are vastly better than Fitbit's, btw!). I joined some challenges hoping to reinforce that, bc I need it. While I did manage to lose 30 lbs over about 18 mos at Fitbit (started 6 mos before steps goal streak started), I regained it all plus 5+ lbs more this fall and winter 😬.

My goals and hopes for the challenge are:

1.) To maintain/reinforce food logging habit that I restarted on Apr 30 (May 1?) of this year

2.) To add strength training and or stretching/yoga to my daily exercise. I really need to do more than walking.

Cheers!
- mk

To zoom in on that further, the logging is sticking this time (yay!), so I'll sharpen that goal by stating:

1.) I will strive to come in under my calories budget for the week (average).

And I'll really put myself on the spot with the second goal/hope of adding strength training and/or stretching (or yoga) to my cardio 10k/day (& 20-min+ daily) of tracked exercise per day. I've mumbled for over a year about adding those elements, so I'll drill down on that, and hopefully bring it to reality, by stating that:

2.) I will strive to add 1 strength training session, and 1 stretching or yoga session, to my weekly exercise diet. Any length of time! Just beginning and maintaining something regular will be a good launching place to be at, for the next Seasonal 5% jaunt around the world! 🤗🌍🌎🌏🌐🗺️


Cheers!
- mk (Maine)

Pre-Challenge Activity #3: Meal Plan

mkksemail wrote: »

My eating plan would tie into my #1 goal:

Assignment #1:
1.) To maintain/reinforce food logging habit that I restarted on Apr 30 (May 1?) of this year.

Assignment #2:
To zoom in on that further, the logging is sticking this time (yay!), so I'll sharpen that goal by stating:

1.) I will strive to come in under my calories budget for the week (average).


My 'eating plan' started back in July '21. It started out focusing on fiber. I tried first, to eat >20g fiber per day. Then I tried to tie it to a benchmark (the RDA, actually), of 14g per 1,000 calories consumed.

I realized it was difficult to hit my fiber goals without eating veggies and fruits, so I added a goal if 3 cups of veggies per day, and 2 cups of fruits per day, or their equivalent.

Then I started noticing my protein intake was always near the bottom range of the US RDA. So, I read up on optimal protein intake, and learned fir the first time, that women over 50, as well as anyone trying to lose weight, has protein daily requirements that are significantly higher than the US RDA bottomed range. So I started aiming fir 100g of protein daily. This I never hit, until I started adding protein powder and nonfat dry milk powder to my morning tea, instead of a splash of nf milk. Then, as I went along, and started losing some weight, I changed this to trying to get >=20% of my daily calories from protein.

I also had long ago stopped using salt at the table, and only in limited quantities when cooking, so I did try to use lower sodium things.

And ... I tried to keep fats to below 30% of calories, and really limited saturated fats. For example, I stopped using butter to fry, sauteed, or broil. I used olive oil instead. Yep, even with eggs - try it, it's fine! 👏😄

So, anyway, that dll went great as long as I was food logging, which I did daily for almost 6 mos. I kept losing weight - slowly - so I thought I was good without logging. But ... creep is real! Little by little, I stopped hitting my targets, or even really trying, except I still only used olive oil to cook, rather than butter, I didn't use added salt, and I had protein tea every day.

Annnnnnddd .. I gained back all 30 lbs that it took me 18 mos to lose. So, her I am, starting again. I 'sort if' have the same meal plan targets in mind, but for now, I'm just concentrating on daily logging, and trying to stay within calories goal. Fine tuning, and that other stuff will come later. I promise! 😄

Cheers!
- mk (Maine)

amberlinamk1

My plan is:

To workout at least 3 times a week…

I also researched the best workout to do to lose weight and keep my curves. So I will be doing HIIT with weights.

2-3 times a week I will walk. I already walk 2 miles 2x a week at work so I will add another day or two at home walking on the beach which I feel will hopefully also increase my mood.

bbonet3

I was going to the gym 3/4 times a week but due to back problems I am on restriction. I’m currently doing PT so I will do that and incorporate as much walking as I can without pain.

Chubbynomore10

I did rehab for my pelvic floor last fall and continue those exercises which were gradually increased to the end and take an hour daily. I plan to continue those daily and the second hour will consist of some form of weight training for at least 30 minutes and some form of aerobic exercise for at least 15 minutes with at least 15 minutes of stretching as a cooldown. I will vary those exercises to work different muscles daily.

tech_hunter

Exercise:
1. Weights, full body, 3X a week (M-W-F). I already do this.
2. Yoga T-Th. So, I am doing something good on my off days. It helps with my balance.
3. 30 minutes a day of walking added to my daily routine. I am inside at home working, and I need to take breaks to get exercise, but also to rest my brain.